Through my many years treating patients at The Backbone clinics, I’ve noticed a pattern in the type of injuries and causes that I tend to see as the seasons change. Here are my top 10 causes of pain with my top tips to avoid pain during this festive season.
Cause 1: Stress related neck or back pain.
We’re told it’s the season to be jolly, however there’s a lot happening through December and it’s easy to get caught up in it even if you don’t celebrate Christmas! The streets and public transport become busier, shops become a bit more manic. For some it’s an enjoyable time and for some not so much. For all you teeth grinders, people prone to tension headaches, or those with IBS or digestive issues, between the dietary stress on our internal bodies (elasticated waste band occasions), the social and financial pressures can also amount to high stress times. It’s extremely important you make and take some quiet time for yourself to ground you and process what’s happening around you and maybe even understanding better what emotions/thoughts ACTUALLY come up for you this time of year rather then what’s expected. Here are a two quick ways you can do this…
a. This month dedicate part of your commute for just you e.g.the walk home from the station or 10mins in your car alone before going in. Switch your phone off or on silent and just take in your surroundings, notice how you are breathing and maybe check in with how you feel. Just notice with no judgement and no need to fix or change it.
b. Try this super short mindful meditation once a day through December. You can do it at home or work!
Find a quiet space or a space that you won’t be disturbed in. Sit or lie comfortably with eyes closed and one hand on your tummy and one on your chest.
1. Notice where you are breathing from more, chest or stomach?
2. Notice how busy your mind is without focussing in the content of the thought.
3. Bring the breath down into your tummy. Feel your tummy expand against your hand as you inhale and pull in towards the spine as you exhale. Repeat 10 breaths this way.
4. Notice without judgement how busy the mind now is. Is there a change?
Cause 2. Increase in exercising.
This one may surprise you, however, some people up their training this season to balance out the….erm, change in diet (to put lightly). Also, I’ve witnessed what I consider ‘panic training’ as the reality of seeing those family members you tend to see once a year comes near. Some patients, particularly those who have added weight since last years visit, go on a mission to lose the years worth of weight gain in the space of a few weeks (yes, the struggle is extremely ambitious but real!).
Cause 3. Christmas/New Year parties.
Yes it’s that time of year! You can’t avoid them. Most common injuries I treat following parties tend to be neck and lower back pain. Alcohol tends to be a common factor. My advice is…
a. Keep it real: Remember, alcohol is a TEMPORARY sedative! It can lower our senses including pain but you will be feeling this the following day! Particularly if you have back pain or discomfort before you go. Be mindful that although picking up and swinging around a colleague or partner may feel fun at the time, you will suffer the next day (true story. My patients do keep my work entertaining!).
b. Wear sensible footwear, or bring sensible footwear to change into when people are too Merry to notice or you are too Merry to care. This helps avoid falling and bad walking posture as the party progresses.
c. If your lower back isn’t feeling great, sitting on higher bar stools will be more comfortable for your spine then low sofa type seats.
d. Bring a warm coat as going from a very warm indoors to a cold outdoors on that journey to and from the venue can cause the muscles in the body to tense.
Cause 4. Putting up decorations/tree.
Reaching up, looking up for prolonged periods and arching the back continuously can aggravate lower back, shoulder and neck pain. Please pay attention to your posture whilst doing this. Over extending the neck and back (looking up, reaching up) over prolonged periods can aggravate the joints in the spine and trigger inflammation in these areas. To prevent this…
a. Use small step ladders where possible to reduce over reaching.
b. Keep your body close to the area you are working with so you don’t have top stretch your arms out too far.
c. Try to work with hands at eye level where possible.
Cause 5. Writing cards.
Yep, probably one of the few times many of us decide to go old skool with pen and paper in an extreme way as we sit to write out 20-50 cards by hand. This can tend to aggravate neck pain and repetitive strain injuries (RSI). Be mindful of your position and make sure you are sat comfortably at a desk or dining table for this. A trick you can use at home is…
a. Prop a tray, clip board or large book at an angle with a few heavier books behind it to create a surface to lean on for the card.
b. Use a pillow/cushion to support your arm to avoid neck strain from looking down for a long period.
Cause 6. Wrapping presents.
Many people tend to do this sitting on the floor for hours. Which I find
strange as many people I treat can just about bear to sit cross legged for 5mins. Being sat bent forward for prolonged periods puts a massive stress on your neck and back especially when you have tight hip and letg muscles (90% of my patients fit into that category). Instead…
Clear a desk or dining table or higher surface in your home and wrap the presents standing to reduce the pressure on your spine.
Cause 7. Increased time spent at home/sofa time.
It’s surprising how many people tend to injury themselves when spending more time at home! Most common causes tend to be from being less active in general, sitting for long periods and sitting badly.
Balance this by…
a. Doing a few simple stretches daily. Particularly knee hugs, hip opening stretches.
b. Pay attention to how you are sitting or lying on the sofa.
c. Add some activity to your days. A short walk to encourage some movement in your body.
Cause 8. Sleeping at other people’s houses.
Sleeping in beds your body isn’t accustomed to can cause back or neck pain.
a. To avoid neck pain bring your own pillow.
b. To avoid back pain use a pillow in between the knees when side-lying or under the back of the knees when lying on your back.
Cause 9. Increased Driving.
This can trigger neck, shoulder or pelvic/hip pain. It doesn’t even have to be long distance. The clutch control, starting and stopping whilst driving in town can be just as aggravating! To help…
a. I use a seat wedge in my car to sit on which I find makes a huge difference to my posture and lower back.
b. Think of it as a workout! You can stretch before and after the car journey.
c. Take breaks if its a long journey. If you can swap with someone and share the drive, even better!
Cause 10. Increased exposure to cold weather.
The Christmas lights up in London are beautiful, there are Christmas markets to everywhere to walk around, parties to go to and from. The 
days are darker and colder but London comes alive through December and we can’t resist ignoring our natural instinct to stay indoors and hibernate. We are out and about in low temperatures with icy (“oh thats so crisp”) winds in our faces. Our bodies natural survival reaction is of course to tense up, shoulders up to the ears, and curl into a protective half ball in an attempt to keep us warm. Be kind to your body by…
a. Wearing a scarf, this not only keeps the neck and shoulder muscles warm helping them relax but also creates a barrier between your ears and shoulders maintaining some space and reducing how much tension you are holding here.
b. Wear a hat or ear muffs (yes you read correctly). We lose the most heat from our heads and ears. Keep them covered and the body will keep warmer and more relaxed.
c. Bring out the thermals! Use gloves! Basically, the warmer you keep your body the more relaxed the muscles in your body will be. Also if you have wear and tear/joint degeneration/ Osteoarthritis these conditions are all aggravated by the cold so keep those joints warm!
d. Hot water bottles/heat packs/warm baths after a long day out in the cold will help create more heat in the joints and muscles and help relax the muscles when you get home. Hot drinks are also a great way to add heat to the body when you are indoors or out doors. You will feel less discomfort the following day if you do this.
e. On icy days make sure the shoes you wear have decent grips as more patients I see tend to injure themselves by just walking precariously and tense on an icy ground then I see injuries related to falling!
Wishing you a happy, safe and comfortable festive season. Remember to take care of you!
By Ayshe Ibrahim Bsc (hons) Ost Med, D.O, N.D – Principle Osteopath. Dec 2019. 
www.thebackbone.co.uk
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