The Most Common Pain Mistakes People Make During the Holidays

December 18, 2025admin Exercise Pain Management physiatrist in Charlotte

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TLDR

The holiday season is usually a time to unwind, spend quality time with family and friends, go on vacation, and plan for the new year. However, this season also brings its share of discomforts, such as joint pain and flare-ups of chronic pain, often triggered by cold weather, long travel days, and disrupted routines. Common mistakes like sitting for prolonged periods while traveling, standing for hours, skipping exercise, and ignoring pain signals can contribute to increased joint pain during the holidays.

Fortunately, many of these holiday pain triggers are preventable. With simple adjustments and the right non-surgical pain management, you can protect your joints, avoid setbacks, and enjoy the season comfortably.

Why the Holidays Are Harder on Your Body

For many people, the holidays can exacerbate discomfort, turning what should be a time of rest and celebration into a challenge for those with joint or spine issues. It’s not uncommon for individuals to experience increased joint pain or to find that long-standing aches feel worse than usual during this festive season.

Why does pain get worse during the holidays? The answer often lies in a combination of cold weather, stress, travel, and sudden changes to daily routines. The good news is that many of the most common pain flare-ups during these periods come from habits that can be easily changed.

A small change can make a big difference, and that’s why our board-certified physiatrist in Charlotte, NC, Dr. Ahmad, who also serves surrounding areas like Huntersville, NC, and Fort Mill, SC, has explained in this guide the common mistakes that result in pain during the holidays and how you can avoid them.

Why Does Pain Get Worse During the Holidays?

Several factors come together in December that can aggravate existing pain conditions.

Cold weather plays a major role. You see, lower temperatures can reduce blood circulation and cause joint stiffness in cold weather, making joints feel tighter and less flexible. For people with arthritis or prior injuries, this stiffness can quickly turn into pain.

Holiday routines, which often include fewer movements, are another factor. Sitting for longer periods, skipping regular exercise, and spending more time indoors all contribute to muscle tightness and reduced joint lubrication. Stress and fatigue also heighten pain sensitivity, making discomfort feel more intense.

If you didn’t plan your pain management and find yourself in need of relief this winter, we can help. At Advanced Sports & Spine, we offer effective pain management services in Charlotte and Huntersville, NC, designed to assist you during the holiday season. Contact us today to discover how we can support you.

4 Common Mistakes People Make During the Holidays

Mistake 1: Sitting Too Long While Traveling

Holiday travel is one of the biggest contributors to back and neck pain during the holidays, and this is usually from travel. Long car rides, flights, and hours spent seated in awkward positions place continuous pressure on the spine.

When you sit for extended periods, your spinal discs tend to compress, muscles tighten, causing fatigue, and poor posture also strains the neck and lower back. It’s no surprise that patients frequently ask, “How do I manage back pain while traveling?” The key is breaking up long periods of sitting and supporting your spine properly.

What helps:

Stop and stretch every 60–90 minutes when driving
Use lumbar support or a rolled towel behind your lower back
Gently move your neck and shoulders during flights

These simple steps can significantly reduce stiffness and prevent lingering pain.

Mistake 2: Standing for Hours While Cooking and Hosting

Hosting family gatherings often means hours in the kitchen and standing on hard floors. While it may not feel strenuous at first, prolonged standing places stress on the knees, hips, and lower back, especially for those already dealing with knee pain.

Standing without breaks can increase joint inflammation, worsen knee and hip pain, and lead to foot and lower back fatigue. One of the most overlooked holiday pain mistakes is assuming that standing is easier on the body than sitting. The truth is, balance is key.

Helpful tips:

Use anti-fatigue mats in the kitchen
Alternate between sitting and standing
Wear supportive, cushioned footwear

Protecting your joints during these long days helps prevent flare-ups later.

Mistake 3: Skipping Exercises Until January

It’s tempting to pause exercise routines during the holidays, but inactivity often worsens pain rather than helping it. Reduced movement leads to stiffness, decreased circulation, and more pronounced discomfort, especially in cold weather.

Consistent, gentle activity is one of the most effective forms of non-surgical pain management during the winter months. Movement doesn’t have to be intense or time-consuming to be beneficial.

Simple ways to stay active:

Short daily walks
Light stretching in the morning and evening
Low-impact mobility exercises

Maintaining even minimal activity supports winter joint pain relief and keeps your body better prepared for daily demands.

Mistake 4: Ignoring Pain Signals During the Holidays

Pain is your body’s way of signaling that something isn’t right. Ignoring it or pushing through discomfort often leads to more severe symptoms later. What starts as mild soreness can evolve into prolonged chronic pain during the holidays and beyond.

Common signs people tend to dismiss include:

Pain that returns after rest
Stiffness that worsens in the morning
Discomfort that limits normal activities

Listening to early warning signs allows for timely intervention and prevents long-term setbacks.

When Does Holiday Pain Signal It’s Time to See a Specialist?

While minor soreness is normal, certain signs indicate the need for professional evaluation. You should consider seeking care if:

Pain lasts longer than one to two weeks
Pain interferes with sleep or daily activities
You experience recurring winter pain year after year

Seeing our board-certified physiatrist in Huntersville and Charlotte, NC, offers a unique advantage. Our physiatrist specializes in diagnosing and treating pain by focusing on movement, function, and long-term recovery, without surgery whenever possible.

If pain has been holding you back, we provide expert pain management in Charlotte and Huntersville, NC, that can help you move forward with confidence. Book an appointment with Advanced Sports & Spine today and let’s help you start the new year pain free and confident.

Key Takeaways

Holiday routines often worsen joint and spine pain.
Cold weather, travel, and inactivity are major contributors.
Ignoring pain during the holidays increases long-term risk.
Early, non-surgical pain management prevents setbacks, and at Advanced Sports & Spine, we offer effective pain management care to help relieve holiday pain.
Dr. Ahmad, our board-certified physiatrist in Charlotte and Huntersville, NC, can help you stay active and comfortable all season.

Disclaimer: The benefits of regenerative medicine have not been reviewed or approved by the FDA.