How to Manage Pain During the Holidays

It’s called the season of comfort and joy, but for people living with chronic pain, the holidays can also come with challenges. Packed schedules, long days on the road, and colder temperatures can all trigger chronic pain and fatigue.

“Chronic pain doesn’t take a holiday,” says Dr. Blake Evans, a physician at Commonwealth Pain & Spine in Louisville. “Many of our patients notice changes in their symptoms this time of year, whether from travel, stress, or winter weather. Knowing what to expect and planning ahead can make the season more manageable and far more enjoyable.”

Here are strategies from the Commonwealth team designed to help those with chronic pain stay comfortable, maintain function, and still enjoy the holidays.

Common Holiday Triggers for Chronic Pain

Travel strains – Long drives or flights, airport delays, heavy luggage, and prolonged sitting can aggravate back, neck, and joint pain.

Routine disruption – Inconsistent sleep and a break from exercise and pain management routines can lead to pain flare ups.

Stress and emotional load – Holidays can be stressful, leading to an increase in cortisol and muscle tension that can worsen pain.

Cold temperatures – Joint stiffness and nerve pain often intensify in winter weather.

Overactivity – Shopping, cooking, decorating, and social events can lead to fatigue and inflammation.

7 Ways to Managing Chronic Pain During the Holidays

1. Protect Your Sleep

Sleep disruptions are one of the fastest ways to trigger pain.
Try this: keep a consistent bedtime, limit caffeine later in the day, and avoid screen time for 30 minutes before bed.

2. Prioritize Gentle, Consistent Movement

Even short bursts of low-impact activity help reduce stiffness and inflammation.
Try this: Incorporate 10–15 minute walks, stretch in the morning, and take easy mobility breaks during travel.

3. Pace Yourself

Overexertion leads to flares.
Try This: Slow down and be mindful of your energy. Take scheduled breaks every hour when doing tasks like hanging holiday decorations. And remember - it’s OK to leave the party early, especially if you’re experiencing pain

4. Have a Medication Plan

Traveling this season? Make sure your prescriptions are filled and stay organized with reminders, so you don’t miss a dose.
Try this: pack a small “pain essentials kit” that includes meds, heat wraps, ice packs, and supportive braces if needed.

5. Manage Stress Proactively

Stress tightens muscles and heightens pain signals.
Try this: Incorporate simple breathing techniques, have a meditation app like Calm on hand, or allow yourself a 10-minute reset in a quiet room.

6. Set Boundaries Around Social Events

It’s okay to participate without overcommitting.
Try this: As mentioned, it’s okay to leave the party early. In fact, consider attending events virtually when possible.

7. Keep Warm

Cold weather increases joint and nerve pain.
Try this: Dress in layers. When travelling, have warm blankets on hand, and always warm up the car before driving.

With a little planning, those living with chronic pain can bring more comfort and joy to their holidays. And if symptoms begin to intensify, don’t wait until the new year to seek care. Early intervention can make a significant difference.

The physicians at Commonwealth Pain & Spine provide personalized, minimally invasive solutions to help patients prevent flare-ups, manage symptoms, and stay active during the winter months. Whether you’re preparing for travel, noticing new pain patterns, or simply want to feel more in control this season, our team is here to help you navigate the holidays with confidence and support.