3 Physical Therapy Stretches: Avoid Back Pain When Pulling Out the Christmas Decorations This Thanksgiving!

Thanksgiving marks the beginning of the holiday season. For many families, this means getting together and putting up the Christmas tree—along with decorating the family home with all of the annual decor. Maybe your family turns on your favorite Christmas songs while doing this activity. Or perhaps you throw on the same holiday movie each year while you decorate.

Many of these traditions are near and dear to our hearts. We look forward to them each year. After all, Christmas is a time for family and generosity! However, back pain can throw a wrench in the midst of your family traditions. So, how can you avoid this when hauling those Christmas decorations out from storage and participating in your family’s annual festivities?

At Tampa Spine and Wellness, our back doctors are here to help ensure you have a safe, happy, and pain-free holiday season. From physical therapy to the best chiropractor in Tampa, our team aims to guide you on pain prevention—and these three stretches can help you take care of your back this Thanksgiving and Christmas! So, let’s take a closer look.

Stretch #1: Knee-To-Chest Stretch

Our spine doctors understand the angst and frustration that comes along with back pain—no matter what time of year it is! Yet, performing a few stretches regularly can keep your spine healthy and flexible.

The knee-to-chest stretch helps elongate and relieve tension in the lower back. It can also improve the flexibility of your lumber spine (the lower portion of your spine).

Here’s how to do it:

Lie face-up on a yoga mat or soft surface (even your bed can work for this!).
Bend your knees and gently bring them toward your chest.
Wrap your arms around them, pulling your knees closer (but not forcing anything or pushing through pain).
Hold here for 20-30 seconds.

If you want to stretch each leg even further, you can also do a single-leg variation of this stretch. It involves a similar movement but with the opposite leg straight on the ground.

Stretch #2: Spinal Twist

If you already have achiness or tension in your lower back, this can be a great exercise to alleviate it. It also targets areas beyond the lower back, including the hips, glutes, core, and shoulders.

Here’s how to do it:

Lie face-up on a comfortable surface.
Scoot your buttocks slightly to the right side.
Cross your right leg over the top of your left thigh, then allow your legs to fall to the left side. Your shoulders should remain on the ground throughout the stretch. You may also opt for a cushion or pillow to support your legs if they don’t rest easily on the ground.
Spread your arms straight at shoulder height, resting them on the ground, and turn your gaze to your right side.
Hold here for 20-30 seconds. Then, repeat on the opposite side.

Stretch #3: Cat-Cow Stretch

You may have seen this stretch in a yoga class before. This common move helps open up the spine and chest, improving both flexibility and mobility in these areas. This can be particularly important for individuals who spend a long time sitting at a desk.

Here’s how to do it:

Start on all fours with your hands underneath your shoulders and your knees underneath your hips.
Gently inhale and lift your chest and tailbone toward the sky.
Exhale, then tuck your chin in toward your chest and suck your belly button in toward your spine.
Continue to alternate between these two for 10 breaths.

Are you currently experiencing back pain? Let’s get you back to your normal before the holidays are in full swing! Contact our team today to begin your recovery journey.