Thanksgiving is a time for family, gratitude, and great food—but it can also be one of the worst times of year for people struggling with back pain , disc injuries, or stiffness from long periods of sitting, cooking, or traveling. At Superior Chiropractic & Rehab, we work with many patients who experience seasonal flare-ups around the holidays. The good news? A few simple habits can keep your spine healthy and help you enjoy Thanksgiving without the pain.

Several holiday-specific factors can trigger or aggravate back pain:

Road trips, flights, and hours at the dining table all place extra compression on the spine—especially the lumbar discs . Sitting increases disc pressure by up to 40% compared to standing, which can irritate disc bulges or inflamed joints.

Meal prep can mean hours leaning forward, bending, or twisting—movements that strain the lower back , facet joints , and paraspinal muscles .

Turkey pans, crockpots, grocery bags, and folding tables all create opportunities for awkward lifting. Without proper mechanics, this can stress the lumbar spine or trigger acute muscle spasms.

Many people move less when the temperature drops or when family events take up the day. Reduced movement leads to stiffness, poor circulation, and increased pain.

Movement is medicine—especially for disc issues. Set a reminder every 30–45 minutes to stand, stretch, or walk for 2–3 minutes. This reduces stiffness and restores blood flow to spinal tissues.

When lifting cookware, groceries, or small children:

• Keep objects close to your body

• Bend at the hips and knees—not your back

• Avoid twisting

• Exhale as you lift

These small adjustments significantly reduce the load on your low back.

If traveling or sitting at the table:

• Place a small pillow or rolled towel behind your lower back

• Keep feet flat on the ground

• Shift positions often

• Avoid sitting for long periods without movement

Good lumbar support reduces pressure on discs and helps prevent nerve irritation.

Post-meal walks improve mobility, digestion, and spinal hydration. Even a 10–15 minute walk can decrease inflammation and stiffness.

For many people with disc bulges, extension-based exercises offer fast relief. Try:

• Standing back extensions

• Gentle prone press-ups

• Light hip-hinge mobility

If any movement increases pain, stop and modify.

Discs need water to stay healthy. Dehydration reduces disc height and increases stiffness. Aim to drink water throughout the day—especially if you’re eating salty foods.

If your back pain spikes during Thanksgiving week:

• Use ice for sharp, acute pain

• Use heat for muscle stiffness

• Avoid prolonged bed rest

• Keep walking, even if slowly

• Avoid bending forward repeatedly

• Try gentle extension-based movements

If symptoms radiate down your leg, involve numbness/tingling, or cause significant mobility issues, schedule a visit right away for a professional evaluation.

If your back pain:

• Has lasted more than 48–72 hours

• Keeps returning every holiday

• Includes sciatica or nerve symptoms

• Interferes with daily activities

…it’s time to get checked.

At Superior Chiropractic & Rehab , we specialize in disc injuries, sciatica, and lower-back pain using advanced rehab, decompression, laser therapy, and evidence-based chiropractic care. Our goal is to get you out of pain quickly and help you stay active all season long.

Thanksgiving should be a time of connection—not discomfort. With a few simple strategies, you can protect your spine, prevent flare-ups, and enjoy the holidays pain-free. Your back will thank you just as much as your stomach does.

Don’t wait for a flare-up. If you’re dealing with back pain—or want to prevent one— schedule your appointment today at Superior Chiropractic & Rehab. Spots fill quickly around the holidays!

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