The holiday season brings joy, gatherings, and plenty of activity — often including long hours on your feet, decorating, or lifting heavy objects while preparing for celebrations. To stay comfortable and prevent injury, incorporating targeted exercises and mindful movement mechanics into your routine can make a significant difference.
Below are practical tips to help manage common holiday-related aches and pains.
1. Incorporating Transverse Abdominis (TrA) Activation
The Transverse Abdominis (TrA), often referred to as the body’s “natural corset”, supports your spine and improves posture. Strengthening this deep core muscle can make standing, lifting, and moving much easier.
- TrA Activation Exercise:
- Lie on your back with your knees bent and feet flat.
- Place your hands on your lower abdomen.
- Inhale deeply. As you exhale, gently draw your belly button in toward your spine without moving your pelvis or ribcage.
- Hold for 5–10 seconds while continuing to breathe normally.
- Repeat 10–15 times.
Practicing this exercise regularly enhances core strength and spinal stability.
- Bird Dog:
- Start on all fours. Extend one arm and the opposite leg, keeping your back straight.
- Engage your TrA as you hold the position for 5 seconds.
- Alternate sides for 8–10 repetitions.
This move strengthens your core while improving balance and coordination.
2. Exercises to Relieve Pain from Extended Standing
Standing for long periods can cause tightness or soreness in the lower back, hips, and feet. Try these simple exercises to improve endurance and reduce discomfort:
- Calf Stretches:
- Stand facing a wall.
- Place one foot back, keeping the heel on the floor.
- Gently lean forward until you feel a stretch in your calf.
- Hold for 20–30 seconds, then switch sides.
This can help relieve tension in your legs and improve circulation.
- Standing Hip Extensions:
- Stand near a railing or sturdy surface for balance.
- Gently brace your core and lift one leg straight back, keeping your knee straight.
- Avoid leaning forward or arching your back.
- Lower slowly to the starting position.
This exercise improves postural endurance and glute strength.
- Foot Rolls:
- Using a tennis ball or small roller, gently roll the sole of each foot for 2–3 minutes.
This simple move can reduce foot soreness and enhance comfort when standing for long periods.
3. Safe Bending and Lifting Mechanics
Holiday tasks like decorating or carrying groceries can strain your back if done incorrectly. Keep these lifting techniques in mind:
- Hinge at the hips: Keep your back straight and bend through your hips and knees, not your spine. Engage your glutes and quads to lift.
- Engage your core: Before lifting, tighten your abdominal muscles as if preparing for a gentle impact. This protects and stabilizes your spine.
- Keep the load close: Hold objects close to your body to reduce back strain.
Pro tip: If something feels too heavy, ask for help. Don’t push through pain.
4. Additional Tips for a Pain-Free Holiday Season
- Stretch regularly: Take short movement breaks to prevent stiffness.
- Wear supportive shoes: Proper footwear reduces stress on your back, hips, and feet.
- Stay hydrated: Water helps prevent muscle fatigue and cramping.
By incorporating these simple yet effective strategies and tips to stay pain-free, you can enjoy the holidays without being sidelined by discomfort or injury. Make movement and mindful mechanics part of your festive routine—and give yourself the gift of a pain-free season.
If you’re experiencing pain or would like personalized guidance, our team is here to help. Email us at [email protected] or call (619) 260-0750 to schedule an appointment today.
Innovative Physical Therapy, “Solutions in Motion”
Innovative Physical Therapy is a state-of-the-art physical therapy clinic in Mission Valley, San Diego. With over 30 years of experience, we provide individualized care tailored to your unique needs. Our skilled physical therapists utilize manual therapy techniques and movement analysis to identify the root causes of your issues, enabling us to develop effective treatment plans for immediate symptom relief and long-term health.
Written and Researched By: Moises Vences, PTA