Don’t Let Holiday Stress Worsen Your Neck Pain: 3 Tips

The season of joy is here, but for many, the holidays bring additional stress that may manifest as worsening neck pain.

Long hours of shopping, marathon cooking sessions, and the push to get it all done can increase muscle tension and discomfort in your neck. In addition, psychological stress may trigger or worsen inflammation, amplifying existing pain.

Our team of pain experts at Alliance Spine & Pain Centers understands the connection between stress and neck pain. We want you to enjoy the holidays with less discomfort, so we’re sharing some effective strategies to help you protect your neck, stay comfortable, and move through the season with more ease and peace.  

Holidays, stress, and neck pain

More than 40% of Americans report feeling more stressed during the holiday season. For folks with chronic neck pain, this heightened stress not only dampens holiday cheer, but may also worsen symptoms.

Research shows that people with chronic pain often have stress intolerance, experiencing flare-ups or exacerbation of symptoms in response to stress. A dysregulated stress response may increase sensitivity to pain, making physical and emotional stressors more impactful.

This combination can significantly influence your neck pain and your ability to fully enjoy the season.

Tip 1: Manage the stress first

The holidays come quickly and can take over if you’re unprepared. Having a plan can help you stay ahead of the stress. 

Set boundaries

Establishing boundaries helps protect your time and physical well-being. For example, you might prepare two side dishes with your holiday meal instead of several or let the store handle the gift wrapping.

Use relaxation tools

Good strategies help combat stress so it doesn’t build up. When you feel overwhelmed, try deep breathing exercises or take a quick stretch break. 

Maintain your routine

Stick to your routine as much as possible to keep stress under control. This means eating well, staying active, and keeping yourself on a regular sleep schedule. Good nutrition, movement, and rest help your body handle stress better.  

Tip 2: Practice good posture

Hours of cooking, driving, and gift wrapping can lead to slouching, forward-head posture, and tight neck muscles. Improving your posture during these activities can help lessen the stress and strain on your neck.

Cooking

Keep your shoulders relaxed and your chin slightly tucked when cooking and baking. And take stretch breaks every 20-30 minutes.

Driving

Adjust your seat so your back rests fully against the seat and your head aligns with the headrest. Keep your hands at the bottom of the steering wheel so your arms are below your shoulders. Stretch your arms and neck at stoplights to help with slouching.

Gift wrapping

Instead of wrapping gifts on the floor, use a table or countertop to keep your body and neck upright. If you have a lot of things to wrap, take stretch breaks to avoid stiffness and soreness. 

Strengthening exercises

Targeted exercises like chin tucks and shoulder blade squeezes can strengthen your neck  muscles for more stability and less strain.

Tip 3: Heat, movement, and rest

Heat and gentle movement are powerful tools for easing muscle tension and discomfort. Apply heat to your neck for 15 minutes every few hours to relax tight muscles and increase blood flow. Light stretching and gentle neck and shoulder rolls after heat therapy can further improve mobility and pain. 

Remember to take care of yourself during the holidays. You don’t have to do it all and it’s OK to say no. 

When to seek expert care

If your neck pain isn’t improving with at-home care and it’s making it difficult for you to participate in the holiday festivities, it’s time to get professional support. At Alliance Spine & Pain Centers, we offer advanced interventional treatments for neck pain, including epidural steroid injections, facet joint injections, and nerve blocks.

For persistent neck pain that fails to respond to other therapies, we can talk to you about a spinal cord stimulator for long-term relief. 

Call us today or request an appointment online to schedule a consultation at one of our offices throughout the Atlanta metropolitan area and beyond so you can get relief before the stress takes over.