But for some Back In The Game Physical Therapy patients, Thanksgiving can also bring back pain. If you’ve ever noticed that you feel achy and uncomfortable by the end of the holiday weekend, don’t be so quick to blame the Thanksgiving feast. It could be that sitting is contributing to your discomfort.
Most people don’t immediately associate Thanksgiving with sitting, but it definitely sneaks its way in, especially if you have to travel to get to your destination. And once you’re there, it’s easy to spend the day hanging around the table or lounging on the couch watching football.
Of course, there’s nothing wrong with taking it easy during the holidays, and sitting doesn’t directly cause back pain. However, prolonged positions can definitely contribute to discomfort, especially if your back is already sensitive or you’re more active in your day-to-day life.
The good news is that a few simple changes can help you stay comfortable without missing Thanksgiving dinner.
A Closer Look at the Link Between Sitting and Back Pain
Your spine is happiest when it’s moving regularly. Prolonged sitting forces it and the surrounding muscles to remain in relatively similar positions. Over time, you’re more likely to notice stiffness, pressure, or fatigue in your back.1
There are several reasons for this:
- The muscles that stabilize your trunk continue to make micro-adjustments while you sit. Over time, these small efforts add up until they eventually fatigue.
- Long periods with little movement can make your spinal joints, hips, and pelvis feel temporarily stiff.
- Different sitting positions place different demands across the muscles, joints, and discs of the spine, and remaining in one position may make sensitive tissues less tolerant of that position.
- Sitting keeps your hips flexed, so when you eventually stand up, the resulting stiffness can make walking and other movements feel less comfortable.
All that said, it’s important to remember that back pain is rarely caused by a single factor, even sitting. Activity level, physical conditioning, and previous injuries can contribute, as can heightened stress and poor sleep.
That’s why Thanksgiving can create a perfect storm for back pain. Throughout the weekend, you might find yourself sitting more, exercising less, sleeping somewhere unfamiliar, and dealing with more stress than you normally would. However, that doesn’t mean back pain is inevitable!
Tips for Staying Active This Thanksgiving
Keep Moving During Travel
Stop trying to find the perfect travel posture and instead focus on moving as much as possible during your trip:
- If you’re driving, schedule periodic movement breaks to get out of the car and move around. If you’re flying, get up and walk down the aisle when permitted.
- Move around while you’re sitting, too. Shift your position, gently move your ankles, or roll your neck when you can. Even small movements can help.
- Go for a walk when you arrive at your destination to help your body transition back to regular movement.
Don’t Let the Dinner Table Become an All-Day Seat
Family gatherings can involve almost as much sitting as travel! Find ways to build movement naturally into the day:
- Help carry dishes to and from the kitchen.
- Take a walk with family after dinner.
- Stand while catching up with relatives.
- Play outside with the kids.
- Squeeze in a quick exercise routine when you can.
Make Movement Part of Your Thanksgiving Tradition
Thanksgiving should be about enjoying pumpkin pie, your grandma’s famous green bean casserole, and most importantly, the loved ones in your life. You don’t want to spend the weekend worrying about your back.
Staying active throughout the holiday—even if it’s just going for a walk or helping with the big meal—can play a big role in avoiding back discomfort this Thanksgiving. And if back pain is keeping you from doing what you love, Back In The Game Physical Therapy is ready to help you understand what is limiting you and build a plan for lasting progress.
Want a little help from our team when preparing for the holiday season? Schedule an appointment with us today and make sure you’re ready to enjoy all that Thanksgiving has to offer!
Trey Short
PT, DPT — Clinic Director
Trey graduated from the University of North Georgia with his Doctorate in Physical Therapy in 2018. He completed his undergraduate degree in Exercise Science at Georgia Southern University.
He enjoys working with patients with all kinds of injuries, including athletes returning to sport. He is currently trained in manipulative therapy and certified in dry needling (CIDN).
Trey enjoys spending time with his wife and 2 kids. During his free time he likes to play tennis with his wife, golf with his friends, and watch any and all sports.
- Georgia Southern University, Exercise Science
- University of North Georgia, DPT
- All Kinds of Injuries
- Athletes Returning to Sport
- Dry Needling (CIDN)
- Manipulative Therapy
Patient Success
“If you want a place to go to get back into your routine, then this is your place.”
“This was the first time I had to go somewhere for physical therapy. The front staff was great and kept me up to date with my needs as far as dealing with my insurance. Trey and Rachel were my two therapists that I saw, and they were both great to work with and made it fun (if that’s possible). If you want a place to go to get back into your routine, then this is your place. THANK YOU BACK IN THE GAME!!”
– mastonA
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View Open Positions
Here are some of the Back In The Game Physical Therapy team’s favorite stretches and movements for the holiday season.
1. Standing Side Stretch
Stand tall with your feet comfortably apart. Reach one arm overhead and gently lean toward the opposite side. Hold briefly, then switch sides.
2. Gentle Standing Backward Bend
Place your hands on your hips. Gently lean your upper body backward. Don’t go farther than what feels comfortable. Return to standing and repeat several times.
3. Standing Hip Flexor Stretch
Step one foot behind the other, keeping both feet pointing forward. Keeping your trunk upright, gently shift your weight toward your front leg until you feel a stretch near the front of the hip on your back leg. Switch sides.
4. Seated Hamstring Stretch
Sit near the edge of a sturdy chair. Extend one leg with your heel on the floor. Gently lean forward until you feel a stretch behind your thigh. Repeat on the other side.
5. Seated Trunk Rotation
Sit upright with both feet on the floor. Slowly turn your upper body toward one side without forcing the motion. Return to the center, then rotate in the opposite direction.
No matter what stretch you’re performing, remember that each stretch should move within a comfortable range, which means it shouldn’t feel painful. We also recommend pairing these stretches with regular walking and position changes throughout your Thanksgiving celebrations.
Want a little more guidance for how to stay active this holiday season? Schedule an appointment with our team today!
Resistance Presses
How to Do It
Sit or stand tall with your head in a neutral position. Place one hand on your forehead. Gently press your head forward into your hand while resisting the motion with your hand. Hold briefly, then relax. Repeat with your hand placed on the back and each side of your head to target all directions.
Seasonal Recipe: Sheet-Pan Herb Chicken with Sweet Potatoes & Brussels Sprouts
This easy one-pan dinner brings together protein-rich chicken, fiber-packed sweet potatoes, and nutrient-dense Brussels sprouts for a cozy fall meal that fuels your recovery. A sweet and tangy maple-Dijon glaze keeps everything flavorful, and cleanup is a breeze, which leaves more time for the loved ones around your table this Thanksgiving season.
Ingredients
- 1½ lb chicken thighs
- 2 medium sweet potatoes, peeled and cut into ¾-inch cubes
- 1 lb Brussels sprouts, trimmed and halved
- 3 tablespoons olive oil, divided
- 1 tablespoon Dijon mustard
- 1 tablespoon pure maple syrup
- 1 teaspoon dried thyme
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika
- Salt and pepper, to taste
- Fresh parsley, chopped, for garnish (optional)
Instructions
- Preheat the oven to 425°F and line a large rimmed baking sheet with parchment paper.
- Toss the sweet potatoes and Brussels sprouts with 2 tablespoons of olive oil, half of the thyme, garlic powder, and smoked paprika, plus a generous pinch of salt and pepper. Spread in a single layer and roast for 10 minutes.
- While the vegetables roast, mix the remaining olive oil with the Dijon mustard, maple syrup, and the remaining thyme, garlic powder, and smoked paprika. Add the chicken and turn to coat.
- Remove the pan from the oven, push the vegetables to the edges, and nestle the chicken in the center.
- Return to the oven and roast for 20–25 minutes, until the chicken reaches 165°F and the vegetables are tender and lightly browned.
- Let the chicken rest for 5 minutes, then garnish with parsley, if desired, and serve.
