The holiday season is one of the most joyful — and physically demanding — times of the year. Between traveling, cooking, entertaining, and long hours on your feet, it’s easy for your body to feel the strain. Many people end up with tight shoulders, sore backs, or headaches after the Thanksgiving rush and wonder why their usual routines suddenly leave them stiff and uncomfortable.
At Cardinal Chiropractic in the San Francisco Bay Area, we see this every year. The good news? With a few simple strategies — and some proactive chiropractic care — you can keep your spine happy and your body feeling great all season long. Here’s how to stay aligned and pain-free through Thanksgiving.
Maintain Good Posture While Cooking
Thanksgiving meals can take hours to prepare — and that often means hours leaning over countertops or bending awkwardly to lift heavy pans. This can take a serious toll on your lower back, neck, and shoulders.
Chiropractor-approved kitchen posture tips:
- Raise your workspace. Use a cutting board that brings food closer to waist height to reduce hunching.
- Engage your core. Gentle abdominal engagement supports your spine while you chop or stir.
- Take breaks to stretch. Every 30 minutes, roll your shoulders back, stand tall, and stretch overhead.
- Adjust your stance. Keep one foot slightly in front of the other to distribute your weight evenly and reduce back tension.
Small adjustments like these can make a big difference when you’re spending hours preparing a holiday feast.
Lift the Turkey — and Everything Else — Safely
That beautifully roasted turkey might be the highlight of the day, but it can also lead to strained muscles if lifted incorrectly. The same goes for roasting pans, decorations, or even grocery bags full of ingredients.
Here’s how to lift safely and protect your back:
- Bend at your knees, not your waist. Squat to lift and use your leg muscles rather than your spine.
- Hold items close to your body. This reduces the leverage on your lower back.
- Avoid twisting. Turn your whole body instead of twisting your spine when placing items on counters or tables.
- Ask for help. Teamwork is better than back pain!
At Cardinal Chiropractic, we remind our Bay Area patients that most holiday back injuries are preventable with mindful movement and good lifting mechanics.
Travel Smart to Avoid Aches and Pains
Whether you’re driving down the coast or flying across the country, travel can take a toll on your spine. Sitting for long periods compresses spinal discs, tightens hip flexors, and stresses the lower back.
Before and during travel:
- Schedule a chiropractic adjustment. Getting aligned before your trip helps your spine move better and stay balanced.
- Pack a lumbar support pillow. Support your lower back to maintain its natural curve.
- Move frequently. Stop every 60–90 minutes on road trips or stretch your legs during flights.
- Hydrate well. Dehydration stiffens joints and muscles, increasing discomfort.
After you arrive, take a short walk or do light stretches to reset your body before settling in.
Watch Your Sitting Posture During Gatherings
Holiday meals and family gatherings can mean hours spent sitting — sometimes in chairs that aren’t supportive or on couches that encourage slouching. Poor posture quickly adds up to stiffness and back pain.
Try these posture reminders:
- Keep both feet flat on the floor and your knees at hip level.
- Sit back in your chair so your spine is supported.
- Avoid crossing your legs for long stretches.
- Add a small cushion or rolled towel behind your lower back for extra support.
Encourage short walks between courses or before dessert to get everyone moving — your spine (and digestion) will thank you.
Stretch Away Holiday Tension
The body stores tension from both stress and physical strain — and the holidays bring plenty of both. Simple stretches can keep muscles flexible and joints mobile.
A few chiropractor-recommended stretches:
- Chest opener: Clasp your hands behind your back and gently lift to open your chest.
- Neck release: Tilt your ear toward your shoulder and hold for 20 seconds on each side.
- Hip flexor stretch: Step into a lunge position and stretch the front of your back leg — perfect after sitting or cooking.
- Spinal twist: Sitting tall, gently rotate from the waist to each side to ease stiffness.
Even five minutes of stretching can help relieve tension and keep you feeling loose.
Manage Holiday Stress for a Healthier Nervous System
Between travel plans, family events, and endless to-do lists, holiday stress is almost inevitable. When stress levels rise, muscles tighten, posture suffers, and your nervous system becomes overworked.
Chiropractic care helps reduce that tension. Regular adjustments calm the nervous system, improve spinal mobility, and restore balance throughout the body. Combine that with daily stress-relief habits like:
- Deep breathing or short mindfulness breaks
- Getting outside for fresh air and movement
- Prioritizing quality sleep
A healthy spine supports a healthy nervous system — helping you handle holiday chaos with more energy and ease.
Schedule a Post-Holiday Chiropractic Adjustment
After the festivities, travel, and heavy lifting, your body may need a little extra care to recover. A chiropractic adjustment is one of the best ways to reset your body, relieve built-up tension, and start December feeling renewed.
Regular chiropractic care at Cardinal Chiropractic supports:
- Improved posture and flexibility
- Better joint mobility
- Reduced pain and inflammation
- Enhanced nervous system function
- A stronger immune response during cold and flu season
Even a single adjustment can make a big difference in how your body feels after a busy holiday week.
Final Thoughts
Thanksgiving is a time to celebrate gratitude, family, and abundance — not to suffer from back pain or stiffness. By being mindful of your posture, lifting safely, stretching often, and caring for your spine, you can stay aligned and pain-free all season long.
Your body does a lot for you — especially during the holidays. Give it the gift of care, attention, and alignment so you can truly enjoy every moment.