8 ways to keep pain from ruining your holidays

Dealing with pain during the holidays is challenging. There are parties to attend, gifts to wrap, and memories to make. When you have knee, hip or back pain, all these activities can take a toll on your physical and emotional health. Managing pain is never easy, but during the holidays, it’s especially important to find ways to keep your pain levels low and your spirits high.

Read on for 8 tips to help you manage your pain during the holidays and beyond.

1. Ask for the support you need.

When you’re in pain, the people around you naturally want to help. But it’s not always easy figuring out exactly what to ask. There are a few different kinds of support:

• Emotional (offering comfort and reassurance)
• Informational (offering guidance or advice)
• Practical (offering direct help with chores, errands and other tasks)

You may find you like emotional support from your spouse or partner, but you only want advice from your doctor. Some people in your life may be great at giving practical support, but they’re not the first ones you’d turn to for comfort.

During the holidays, asking for the right support from the right people can go a long way in helping you manage your pain. Don’t be afraid to ask someone for a specific type of help. This way, you get the support you need while also helping your loved ones understand how they can be the most help to you.

2. Plan for pain-free travel.

Holiday travel is stressful even when you aren’t in pain. Whether you’re planning a 2-hour car ride or an 8-hour flight, it’s a good idea to consider the different factors that can affect your pain. And don’t forget to pack all your pain-management essentials, including medications, neck or back pillows and a blanket.

If you’re driving to your destination:

• Take regular breaks to stretch and walk around.
• Switch driving duties with another person, so you have a chance to relax.
• Drink plenty of water.
• Pack healthy snacks.
• Wear layers or bring a blanket (cold weather can make pain worse).

If you’re flying somewhere for the holidays:

• Book a nonstop flight, so you can avoid extensive walking through the airport.
• Invest in a rolling suitcase so you don’t have to carry a heavy bag.
• Drink lots of water — the circulated air on a plane can make you feel dehydrated.
• If possible, take breaks every hour or so to walk up and down the aisle to help with circulation.

3. Stay active.

When you have joint pain, staying active can prove difficult. While you certainly don’t want to do too much and overextend yourself, engaging in light activity can help you manage your knee, hip, and back pain in both the short- and long-term. The Centers for Disease Control notes that light to moderate physical activity can help you keep your weight in check, improve your mental health and mood, and even slow the progression of pain. So, while you may not quite be up for ice skating or doing CrossFit, walks around your neighborhood, taking a gentle yoga class, or swimming labs can help you manage your pain (and your mood) during the holidays.

4. Practice relaxation techniques and find moments of joy.

The winter holidays can sometimes bring as much stress as they do joy. When you’re dealing with knee, hip or back pain, stress can make pain worse and impact your mental health. To care for your well-being this holiday season, try starting a daily relaxation practice. Here are some ideas to get you started:

• Carve out time each day to write in a journal.
• Take a meditation class or use a guided meditation for managing pain.
• Take several deep breaths whenever you find yourself getting overwhelmed.
• Take a walk to clear your mind.

The “holiday blues” are also common this time of year, especially if you’re dealing with joint pain that won’t go away. Don’t be afraid to ask a doctor or therapist for help with feelings of depression or anxiety you may be feeling during the holiday season. Caring for your mental health is an important part of dealing with chronic pain.

5. Decide on your priorities and set boundaries.

There are tons of fun things to do during the holiday season. But it can be hard to do everything on your list when you’re also trying to manage chronic pain. Choose the festivities that sound like the most fun and won’t leave you in more pain when they’re over. If you’re looking for holiday activities that don’t require a ton of physical effort, try board games, puzzles and group party games like charades or trivia.

6. Stay on track with a healthy diet.

Holiday feasts are one of the best parts of the season. While there’s no harm in enjoying the foods you love, moderation is key. Reaching and staying at a healthy weight is vital for managing joint pain. Putting on extra weight can put more pressure on your joints and spine, which can make pain even worse. Try to aim for healthy, balanced meals (while still enjoying the occasional treat) this holiday season.

7. Get enough rest.

Rest is important for any type of pain management. The holidays are a busy time of year, so you may have to make a special effort to get enough rest. A healthy sleep schedule gives your body time to repair and recharge after a busy day. Plus, getting a good night’s sleep can also put you in a better mood during the day and make it easier to handle any holiday stress that comes your way.

8. Get a second opinion about your condition.

If you’ve been living with joint, muscle or back pain that won’t go away, it may be time to get a second opinion about your condition. If your employer offers the Carrum Health benefit, we can help with this.

When you reach out, we’ll connect you with an expert surgeon who will review your case — at no cost to you. Your second opinion can help you better understand your diagnosis and treatment options. And if surgery is the right choice for you, most, if not all, costs are often covered.*

Register your account to check your coverage and learn more.

The information contained on this page is for informational purposes only. No material is intended to be a substitute for professional medical advice, diagnosis, or treatment.

*For exact costs, register today and speak to a Carrum Health care specialist.