Holiday Season Pain Management Tips

The holidays can be a fun and heartwarming time, but they can also bring on more pain for those living with chronic conditions. Whether it’s traveling, long hours of standing, colder temperatures, or stress from trying to do too much, all of these can stir up pain and make it tough to enjoy things the way you want. It hits a little harder in Salt Lake City, where winter tends to overstretch both your schedule and your joints.

That’s why having a plan for managing pain during the holidays makes such a big difference. The pressure to attend events, cook, clean, and try to keep up with the season’s pace can overwhelm your body fast if you’re not careful. The good news? A few smart changes and a little awareness can help you stay more comfortable through the end of the year. Here are some practical ways to handle the holiday rush without turning up the ache.

Recognize Your Triggers

One of the trickiest parts of managing chronic pain is knowing what might make things worse. For a lot of people, the triggers show up subtly at first, like the buildup of stress before a family visit or hours spent on your feet picking up gifts. As small as they seem, these things add up fast and can leave your body feeling sore, stiff, or just plain worn down.

In Salt Lake City, winter weather can make joint pain even more noticeable. Colder temps tighten muscles, and icy conditions can lead to slips or tension from walking more cautiously. Family gatherings, no matter how cozy, may come with emotional stress that you carry in your shoulders, back, or stomach. It’s easy to overlook how feelings mess with pain levels, but they’re often connected.

To stay ahead of pain flare-ups, try keeping track of how your body responds to different activities or settings. Do your back and knees tighten after putting up decorations? Do you feel emotionally drained after certain social events? Once you know the patterns, you can make simple shifts like:

- Taking regular breaks during tasks that last more than 30 minutes

- Setting limits on how many events you commit to

- Wearing supportive shoes and layers that keep joints warm

- Spacing out shopping trips or switching to delivery if needed

- Saying no to activities that drain more than they give

Identifying pain triggers early gives you the opportunity to pace yourself better. Sometimes all it takes is doing things a little differently to ease the load on your body without missing out on what matters most.

Maintain A Routine

The holidays tend to flip normal habits upside down. Bedtimes shift, meals get skipped or rushed, and daily walks or movement might fall off the list entirely when things get busy. While it’s natural to have some changes, skipping routines that keep your body balanced can make pain worse.

The body likes predictability. When your sleep, meals, and physical activity are steady, your energy holds up better, and your muscles stay more relaxed. That doesn’t mean you have to stick to every little detail, but even small efforts to protect your routine can help. For example, getting to bed around the same time each night, even if it’s just within an hour, can keep your sleep more restful.

Try these ideas to keep your routine grounded through noisy, busy days:

- Block out time for rest and naps if you’re staying up later than usual

- Keep easy foods on hand that support your body when you don’t have time to cook

- Add light movement like morning stretches or short walks after meals

- Stay hydrated, especially if you’re indoors with heaters that dry out the air

- Set alarms on your phone to take breaks or do posture check-ins

Holiday excitement doesn't have to throw everything off track. With just a bit of structure built into your day, you’ll give your body what it needs to stay more consistent even when everything around you is moving a thousand miles a minute. Sticking to your core habits gives your pain less room to grow and more space for comfort.

Smart Holiday Planning

When you’re dealing with pain, even small tasks can feel bigger during the holidays. Planning ahead helps you stay comfortable without giving up the parts of the season you enjoy. Whether it’s putting together a holiday dinner or getting through your shopping list, a few smart adjustments can reduce physical strain.

Start by dividing tasks into manageable pieces. Don’t try to do everything in one day. Spread out your errands over multiple days, or order some things online to cut down on time spent on your feet. If you’re hosting guests, prep meals in stages instead of trying to cook everything at once. Sitting down while chopping or mixing can also make a big difference if standing becomes tiring.

Here are a few helpful tips to consider:

- Use lightweight decorations to avoid heavy lifting

- Bring items close to you instead of twisting, pulling, or reaching

- Ask family or friends to help with labor-heavy parts like cleaning, shopping, or moving furniture

- Choose venues or events where you can sit if needed

- Take stretch breaks throughout your day, especially during long outings or activities

Don’t feel guilty about making changes that help you feel better. Delegating tasks or skipping things doesn’t mean you’re missing out. It means you’re protecting your ability to actually enjoy the time you do have. That’s worth more than perfect party planning.

Utilize Stress-Relief Techniques

Stress has a way of creeping in during the holidays. Some of it comes from expectations, like wanting everything to be picture-perfect. Some of it comes from overpacking your calendar or spending more time than usual around others. Either way, stress can quickly feed into physical pain, making symptoms feel worse.

One of the fastest ways to break the cycle is to take regular moments to relax. You don’t need fancy tools or long blocks of time. A few deep breaths or five minutes of quiet time can reset your nervous system and calm your body. Try setting aside small spaces in the day just for you, even if it’s in the car between errands or behind a closed door while the house is full.

Mindfulness and grounding exercises are also helpful. You can keep it simple by noticing your surroundings, focusing on your breathing, or doing gentle body scans to release tension. If you prefer something more physical, light yoga or stretches can help get rid of the stiffness that comes from stress and cold weather combined.

Some calming options that fit into a December schedule:

- Listen to calming music during holiday prep

- Use a warm compress on sore spots when relaxing in the evening

- Step outside for fresh air and a break from indoor noise and lights

- Limit screen time when you start to feel overwhelmed

- Keep a short journal to track what’s helping and what’s not

Relief doesn’t have to come from big changes. Little calming rituals go a long way and are often easier to keep up with when time is short.

Embrace Professional Help

Sometimes, even with good planning and pacing, pain pushes harder than usual. Flare-ups in winter months can be unpredictable. Whether the pain is physical, emotional, or both, you don’t have to push through it alone.

If your usual ways of coping aren’t enough this time, it may be a good idea to speak with a professional who’s trained in pain care. Getting personalized support can help you stay more active and enjoy more of the season without being overwhelmed. It’s not about waiting until pain becomes unbearable. It’s about keeping it from snowballing.

At this time of year, helping hands matter. Even a single session with a trained provider can offer direction, relief, or adjustments to what you’re already doing. And if you’ve been putting off seeking help, the quieter days around the New Year could be a good time to take that step.

Finding Joy and Comfort This Holiday Season

You don’t have to give up joy just to get through the season. With a few thoughtful changes, you can still enjoy Salt Lake City’s winter celebrations without letting pain take the fun out of it. It’s about listening to your body, planning with care, and knowing your limits without feeling like you’re missing out.

Balance is key. You’re allowed to say no. You’re allowed to slow down. You’re allowed to shift plans around your wellness rather than force your body into things that don’t feel right. Staying aware of what works for you means you can soak up the holidays in a way that feels more meaningful and far more manageable.

For personalized support in enjoying the winter holidays without letting discomfort overshadow the fun, explore how pain management can help you move through the season with more ease and confidence. Parkview Pain & Regenerative Institute offers advanced treatments designed to relieve pain and improve your day-to-day comfort, so you can focus on what matters most. Learn more about our approach to pain management.