Shoveling snow, hauling heavy shopping bags, and long drives to see family — the holidays can be surprisingly hard on your spine. In fact, research reveals that neck and back pain are the two most common musculoskeletal symptoms reported during the winter season.
At Northeast Ohio Spine Center in Mayfield Heights, Ohio, orthopedic surgeon Mark Grubb, MD, provides expert care for acute and chronic spinal conditions. He works with you to create a personalized treatment plan for neck pain and back pain focused on regaining lasting comfort and mobility.
Wrap up 2025 and start the new year with less pain and more energy for the activities you love. Check out these three simple yet effective ways to support a healthier, more resilient spine.
Now is the perfect time to check in with your posture and make any necessary corrections. Poor alignment caused by habits like slouching puts extra pressure on spinal muscles and discs, accelerating degeneration and increasing the risk of issues such as disc herniation and nerve compression.
One key area to assess is your workspace: Ensure that your screen is at eye level and that your keyboard is positioned correctly to minimize strain on your neck and shoulders. When using your smartphone, hold it in your hand at eye level or prop it up so you can keep your head and neck straight and level.
Good posture isn’t just about how you sit. Whether you’re shoveling the driveway or lugging heavy boxes, proper body mechanics are essential to prevent sudden, awkward movements that can injure your spine. To maintain a neutral spine, lift with your legs and hold the weight close to your body — never twist while lifting.
While the colder temperatures and shorter daylight hours might make it tempting to curl up on the couch all day, periods of prolonged inactivity can result in muscle stiffness and reduced joint mobility. Without regular movement, your spine loses flexibility, making it more vulnerable to strain.
Counter seasonal stiffness by making exercise a priority and incorporating gentle back stretches into your everyday routine. Daily movement improves circulation and helps lubricate the vertebral joints, so bundle up for a brisk walk or trade the couch for the treadmill when watching your favorite shows.
Holiday events, travel, and stress may disrupt your sleep schedule, but getting enough rest is essential to keeping your spine healthy. Deep, restorative sleep allows the body to fully relax, rehydrate the spinal discs, and repair tissues damaged by the day’s activities. Aim for 7-9 hours of sleep each night.
Your sleep position also matters, as spinal misalignment during the night can cause tension and stiffness that exacerbates daytime issues. Investing in a quality, medium-firm mattress and a supportive pillow helps keep your spine properly aligned while you rest.
If you sleep on your back, try placing a pillow underneath your knees to reduce strain on the lumbar spine (lower back). If you prefer to sleep on your side, a pillow between your knees keeps your hips balanced and prevents stiffness.
You should always have an expert evaluate ongoing spinal pain, even if it seems minor. Dr. Grubb can accurately diagnose the source of your discomfort and provide effective solutions to help you start the new year strong and pain-free.
Don’t wait until January to prioritize your spine — take the first step toward long-term comfort and mobility today. Reach out to Northeast Ohio Spine Center online or by phone to schedule your appointment with Dr. Grubb.
