The holiday season is full of joy, celebration, and connection. But if you’re dealing with chronic neck pain, it can also bring added challenges. Decorating, shopping, long drives, and busy family gatherings can intensify discomfort and make it harder to enjoy the festivities. In this post, we’ll explore the types of neck pain, what causes it, and practical tips to protect your neck during the holidays so you can feel your best.
Types of Neck Pain
Not all neck pain feels the same. Sometimes the pain isn’t even in your neck. The two main types are:
Axial Neck Pain ( Mechanical Pain):
- Location: Felt mostly in your neck and does not radiate.
- Symptoms: It tends to feel dull or achy.
- Common Causes: Muscle strain or poor posture. This is the most common type of neck pain.
Radicular Neck Pain:
- Location: Radiates to other areas, such as your shoulders or arms.
- Symptoms: This tends to feel more like a searing or shock-like pain.
- Common Causes: This can occur when a nerve in the cervical spine becomes inflamed, causing pain to radiate.
Neck pain can be acute (lasting days or weeks) or chronic (lasting longer than three months). Chronic neck pain requires targeted care to address its root causes.
What Causes Chronic Neck Pain?
Next pain is common, affecting 10-20% of adults. And, according to studies, women experience it more frequently than men. Chronic neck pain can stem from many causes, including:
- Poor Posture: Forward head posture, forward shoulder, and a rounded upper back can lead to neck pain.
- Injuries: Trauma such as injury to muscles, ligaments, discs, or joints that continue to cause discomfort, such as whiplash.
- Aging: As you age, natural wear and tear can deteriorate in your neck.
- Mental Stress: When you’re stressed, your neck muscles can tighten, causing pain and stiffness.
- Repetitive Strain: Physical strain, especially repetitive activities, can cause pain in the neck.
At Maragal Medical, our goal is to address the root of your neck pain and find lasting relief.
How to Avoid Neck Pain During the Holidays
You don’t have to let neck pain derail your holiday plans. Here are simple strategies to protect your neck:
- Check Your Posture: Especially when looking down at devices (text neck is a thing!) or bending over to wrap gifts or decorate cookies.
- Prioritize Self-Care: If mental stress causes neck pain, take breaks from the stress of the holidays through meditation, breathing exercises, or yoga. Do whatever works for you to relieve tension!
- Stay Active: If you sit for extended periods, take breaks to move around and stretch. Add in exercise when you can, even during the busy holiday seasons.
- Pack Light: It’s best to avoid carrying heavy objects over your shoulders. So if you’re traveling for the holidays, consider using a bag with wheels.
- Be Cautious with Winter Activities: Sledding, skiing, and other popular winter outdoor activities can lead to sudden, jarring movements or injuries. Even less exciting activities, like shoveling snow, can strain the neck.
- Plan Breaks: Long drives and flights can strain your neck. Plan stops to stretch, adjust your posture, and try to move around every 1-2 hours.
- Sleep Smart: Use a supportive pillow that aligns your neck and spine.
- Lift with Care: When lifting heavy holiday boxes, bend at the knees and hold items close to your body to avoid strain.
- Dress for Safety: Wear shoes with good support to avoid slipping and falling on icy sidewalks.
Relieving Neck Pain
For some, adding stretches to your daily routine can provide immense relief. For others, a more comprehensive set of treatments is needed.
Check out this video from Dr. Tim and Dr. Mike to learn about ways to treat neck pain, from simple stretches and exercises to advanced medical solutions.
Neck Stretches
Strengthening your upper back is a great way to improve your neck pain. These exercises from Cleveland Clinic are a great place to start:
- Scapular squeezes: Pinch your shoulder blades together 10 times.
- Standing push-ups: Do push-ups in a doorframe, allowing your shoulders to go past your hands 10 times.
- Theraband rowing: Wrap the middle of a theraband around a doorknob. While standing, grab an end with each hand. Pull your hands toward your waist 10 times.
Additional Neck Pain Treatment Options
Maragal Medical offers a comprehensive suite of treatments, including:
- Physical therapy to strengthen muscles and improve mobility
- Chiropractic care to restore alignment and reduce tension
- Trigger point and joint injections to alleviate pain and stiffness
- Lifestyle changes to promote long-term relief
Each plan is uniquely designed to help you move through the holiday season—and beyond—with comfort.
Don’t Let Neck Pain Steal Your Holiday Cheer
The holidays should be about making memories—not managing pain. Contact Maragal Medical to schedule a consultation and take the first step toward a pain-free season. With our help, you can focus on what truly matters: creating memories, celebrating traditions, and welcoming the new year without pain.