Holiday Survival Tips for People Living with Chronic Pain

The holiday season is often filled to overflowing with family gatherings, festive meals, and joyful traditions. For people living with chronic pain, the increased stress and fatigue can lead to joy-killing pain flare-ups.

The good news? With the right strategies, you can enjoy the season without sacrificing your comfort.

Our multispecialty team at Coastal Spine, located in Mount Laurel, Sewell, Galloway, Wall, and Vineland, New Jersey, recommends the following tips to help you stay active, reduce discomfort, and make the most of the holiday celebrations.

Holiday survival tips for people living with chronic pain

Whether you’re dealing with arthritis, spine issues, nerve pain, or another chronic pain issue, seasonal activities can increase physical and emotional stress.

By planning ahead and listening to your body, you can still enjoy the season without worsening your symptoms. Here’s what we recommend:

Prioritize rest and pace yourself

It’s easy to get swept up in holiday schedules, but pacing is one of the most effective ways to reduce pain flare-ups. Break tasks into smaller chunks, take frequent breaks, and avoid pushing to the point of exhaustion.

Say no to activities that drain your energy, and schedule downtime just as intentionally as you plan events.

Choose pain-friendly travel options

Traveling can be particularly challenging. If driving long distances, set reminders to stop, stretch, and walk every hour. When flying, request aisle seating for easier mobility.

Use lumbar support cushions, compression socks, or heat patches for comfort. Don’t hesitate to ask for mobility assistance at airports, where you may have to stand for hours and walk for a mile or more to reach your gate.

Modify activities without missing out

You don’t have to skip traditions; adjust them. If cooking the holiday meal feels overwhelming, ask family members to bring side dishes or switch to a potluck format.

If standing for long periods aggravates your pain, try seated meal prep or use supportive kitchen mats. Look for enjoyable low-impact ways to stay involved, such as decorating from a comfortable chair or choosing shorter holiday outings.

Stick to your pain management routine

Many people unintentionally disrupt their self-care habits during the holidays. Try to stay consistent with your medications, physical therapy exercises, and sleep schedule.

Continue using your typical tools: braces, heat therapy, ice packs, or topical pain creams as directed. Maintaining your routine is one of the best ways to prevent seasonal setbacks.

Before the holidays begin, consider scheduling a follow-up visit with your pain management team to ensure your treatments and self-care measures are up to date. If you’re planning a trip, it’s a good time to seek travel tips that fit your specific needs.

Practice stress management

Studies clearly show that stress can intensify pain, especially during a busy season. Set realistic expectations, and remember that holidays don’t have to be perfect.

Deep breathing, meditation, stretching, gentle yoga, or short outdoor walks can help calm your nervous system and reduce pain sensitivity. Prioritizing emotional wellness also protects your physical wellness.

Keep moving within reason

Modify activity as directed by your pain care specialist, but don’t stop moving. Gentle exercise routines can reduce stiffness and boost circulation.

Avoid overexertion, but don't remain sedentary for long periods. Stretching or a brief walk after meals can help keep joints mobile and muscles relaxed. Make the walk a group experience, and you’ll have more time to spend with family and friends.

Communicate your needs

Let friends and family know what you can and can’t do. Open communication reduces stress, prevents misunderstandings, and encourages loved ones to support you. Most people are eager to help; they just need guidance on how.

Need relief from chronic pain?

Schedule a visit by phone or online at Coastal Spine today. Our team is here to help.