Tips to Avoid and Manage Back Pain During the Holidays

The holiday season is in full swing, which means people are juggling more than ever both physically and mentally between parties, school activities, work events, and holiday decorating. It’s important to stay mindful of the strain and pain you may be putting on your muscles to avoid neck pain and back injury. We spoke with Hoag Orthopedic Institute’s affiliated spine surgeon, Dr. Michael Eng., on tips to avoid and manage back pain during the holidays.

Q: What are the most common neck and back injuries that occur during the holidays?

A: Some of the most common injuries seen around the holidays include neck and low back musculotendinous strains, as well as disc herniations from lifting heavy objects or putting the back and spine in unusual positions during decorating. In addition, falls from a ladder or other tall distances can result in serious spinal injuries such as fractures.

Q: How can people avoid neck and back injuries?

A: I recommend using good body mechanics while lifting objects to avoid neck and back injuries, which includes avoiding rounding the back while lifting and avoiding solely using your back while lifting. Be sure to lift using your legs and squat down to pick something up instead of bending over at the waist. To avoid falls and serious spinal injuries, avoid decorating tall structures or be sure that you are using proper safety equipment such as harnesses if you are decorating yourself. Alternatively, hire a professional team that is experienced in decorating and has appropriate safety equipment.

Q: What is the best way to treat neck and back injuries and when should I seek care from a specialist?

A: Most back pain can be managed without surgery and patients should be aware that even muscular strains and soft tissue injuries can take weeks or months to heal before feeling normal again. Initial management with NSAIDs and over the counter pain medications like Tylenol can be helpful after an acute injury. Physical therapy to work on core strength and flexibility in the hips, lower extremities, and back can be extremely helpful in preventing future back injuries. If your symptoms continue to be bothersome or if you feel radiation of your symptoms into your arms, buttocks, or legs, you should consult with a spine surgeon.

Michael Eng, MD is a fellowship-trained orthopedic spine surgeon affiliated with Hoag Orthopedic Institute, with a practice based in Newport Beach, Calif.