The holidays are a time to enjoy delicious food, but let’s face it—those festive meals aren’t always the healthiest. And while we all know a little indulgence won’t hurt, for those of us dealing with back pain, holiday eating habits can sometimes have unexpected consequences. Surprisingly, the foods we choose and even how we eat them can affect how our backs feel.
This season, a few mindful adjustments to your holiday plate can go a long way toward keeping back pain away. In this blog, we’ll go over five ways that common holiday eating habits can sneakily contribute to back discomfort.
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Table of Contents
1. Increased Inflammation from Holiday Treats
It’s easy to indulge in sweets and treats during the holidays—cookies, candies, and rich desserts are everywhere! But sugary, processed foods can spike inflammation levels in the body. When we consume too much sugar or processed foods, it can lead to an increase in inflammatory markers, which may worsen pain, especially in areas prone to stiffness, like the back.
Inflammation makes muscles and joints feel more tender and sensitive, so if you already have back pain, those sugary treats could be amplifying it. When inflammation is high, the body’s natural healing response can slow down, making it harder for muscles and tissues to relax.
Tips to Balance: Enjoy treats in moderation, and consider adding a few anti-inflammatory foods to your holiday meals. Leafy greens, berries, nuts, and fish are all great choices that can help counteract some of the effects of sugar and reduce overall inflammation.
2. Dehydration from Salty, Festive Foods
Many holiday dishes are higher in sodium, whether it’s the stuffing, gravy, or that savory charcuterie board. While a little salt is fine, too much can lead to dehydration, and dehydration is known to make muscles feel tense and stiff. Without enough water, your muscles can become tight, and that tightness often shows up in the back.
When muscles are dehydrated, they’re less flexible and more prone to stiffness, which can aggravate back pain. This is especially true if you’re already dealing with any kind of inflammation or sensitivity in your spine or back muscles.
Tips to Balance: Stay hydrated throughout the day. Carry a water bottle with you and aim to drink regularly. Incorporating water-rich foods, like cucumber slices, celery, or citrus fruits, can also help keep you hydrated and ease muscle tension.
3. Overeating and Its Effect on Posture
Holiday feasts can lead to overeating, and when we overeat, our bodies often respond with bloating and discomfort. To relieve some of that pressure, we might end up slouching or leaning back in our chairs, which can put extra strain on the spine. Poor posture—especially after a heavy meal—can really add to back pain.
Tips to Balance: Instead of piling your plate sky-high, try smaller portions and take breaks between servings. Focus on keeping your core engaged and sitting upright to support your spine, especially after eating. This simple adjustment can make a big difference in how your back feels later on.
4. Lack of Nutrient-Dense Foods in Holiday Meals
Holiday spreads often include comfort foods like mashed potatoes, creamy casseroles, and pies. While these dishes are delicious, they’re not always rich in the nutrients your muscles and joints need. Essential nutrients like magnesium, calcium, and vitamin D support muscle function and bone health, and not getting enough of them can leave you feeling more achy and less flexible.
Tips to Balance: Incorporate nutrient-dense foods alongside holiday favorites. Leafy greens, nuts, seeds, and sweet potatoes can all add vital nutrients that support muscle function and help reduce inflammation. You don’t have to skip the comfort food—just make a little room for these health-boosting sides.
5. Sedentary Holiday Traditions
The holidays often mean a lot of sitting—whether it’s around the dinner table, watching holiday movies, or catching up with family. While relaxation is part of the season, too much sitting can lead to back stiffness. Prolonged sitting compresses the spine and reduces circulation to the muscles, which can increase discomfort in your back.
Tips to Balance: Take short breaks to move around every 30–60 minutes. Stretch out your legs, do a quick walk around the house, or even try a few gentle back stretches to keep your muscles loose. Small movements throughout the day will improve blood flow and help keep back stiffness at bay.
Get Help For Back Pain With Physical Therapy:
Holiday meals and traditions don’t have to leave you in pain!
If you’re finding it difficult to manage back pain during the holiday season, we’re here to help you!
Simply call: 949-597-2103 or fill out our quick form and tell us what’s going on. Click here to fill out the form.
If you’re not ready to speak on the phone, we get it! That’s why we have created this FREE back pain tips report, click here to download it.
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