Holiday Pain Triggers and How to Stay Ahead of Them

The holidays are a time of joy and celebration, but if you suffer from chronic pain, traveling, long shopping days, and indulgent foods can trigger flare-ups and worsen pain. Episodes like these can take the fun out of the season, but you don’t have to accept them. A little preparation can make a big difference!

Board-certified pain management physician Marcie Merson, MD, at Palm Beach Pain Institute in Delray Beach, Florida, teaches patients how to prepare for the holidays. Here, we explore common holiday pain triggers and offer simple strategies to stay ahead of the pain.

Identifying common holiday pain triggers

A lot goes on during the holidays, so it’s easy to overlook pain triggers. Here are some common factors that may cause unexpected discomfort:

Stress and emotional tension

Seeing family and friends is a lot of fun, but it can also be stressful, depending on the dynamics. Even with good relationships, the lack of personal time can be overwhelming. Combine that with travel-related stress, like flight delays, and you’ve got the perfect recipe for a flare-up. 

Dietary changes

Holidays often center around special foods high in sugar and salt. People also tend to drink more alcohol during these celebrations. Splurging might not seem like a concern, but it can quickly cause inflammation and trigger pain.

Sleep disruption

Research shows that poor sleep makes chronic pain worse, and it’s normal to extend yourself during the holidays. Late-night events and frequent travel can disrupt your sleep schedule, increasing the likelihood of flare-ups.

Weather and seasonal changes

Temperatures tend to drop in the fall and winter, which can worsen symptoms of arthritis and joint pain. 

Strategies to stay ahead of pain

Thankfully, you don’t have to sit back and accept a painful holiday season. Here are a few things you can do to reduce flare-ups and support mobility:

Plan ahead

You may not be able to avoid travel or a heavily booked schedule, but planning can help you manage your pace. For example, if you have a cross-country flight, make sure your layovers provide ample time to stretch, move around, and rest. Likewise, don’t overcommit. Try to stick to one or two activities per day instead of tightly packing your calendar.

Eat (and drink) mindfully

It’s not necessary to avoid your favorite holiday sweets, but you don’t want to overindulge. Enjoy snacks in moderation and limit alcohol intake. For example, drinking a glass of water after each adult beverage can help you stay hydrated and reduce inflammation.

Practice good sleep hygiene

Holiday celebrations often run late, and while you don’t need to skip an occasional evening event, getting rest is important. Maintain a regular sleep schedule as much as possible, even when traveling. Keep your room cool and comfortable, around 65 degrees Fahrenheit, and turn off electronic devices to help signal to your body that it’s time to sleep.

Use integrative tools

Even with the best efforts, you may still experience some pain during the holiday season. Integrative therapies, such as over-the-counter pain medication, heat or ice therapy, and topical treatments, can help you stay comfortable. 

Schedule a pain management consultation

Now is the perfect time to start prepping your body for the holiday season. To request your consultation and explore integrative pain management options, make an appointment today by calling our office at 561-499-7020 or booking online.