The holiday season is full of running around and doing activities our bodies may not be used to. Sleeping in guest beds, preparing meals for hours, hanging lights and decorations, traveling to visit family…the list goes on! These physical stressors, coupled with mental and emotional holiday stress, can take a big toll on our health.

Avoid back pain during the holidays so you don’t miss out on your favorite activities! Try these 5 pain-relieving techniques before your holidays begin to help you keep up with the rest of the family and make it to the New Year feeling great!

1. Invert!

The first step to relieve back pain is to keep up with your inversion sessions! Even when your back is feeling good, unexpected movements like picking up a child or lifting things out of the car can cause a flare-up.

Inverted decompression should be a maintenance program. A few minutes a day can help you reverse pain from poor posture, heavy lifting, or irritation from your spinal condition.

Inverting on your Teeter is the best way to re-hydrate the discs and relieve pressure. Of course, it’s hard to travel with your Teeter Inversion Table, so for back pain relief on-the-go, consider the P-2 Portable Back Stretcher. Lightweight and easy to transport, it’s the perfect travel solution to help stretch and decompress the lower back.


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Experience for yourself the amazing benefits of spinal decompression on your back!

2. Avoid Too Much Sitting

Oftentimes, too much movement isn’t even the main cause of back and neck pain. Sitting for long periods of time, especially with poor posture, can be a major culprit for back, neck, and shoulder pain. This is because it compresses the spine, overstretches the shoulders, and tightens chest muscles.

When traveling by plane, train, or automobile this season, try standing up from your seat every 30 minutes. The upright position can help reduce tension in the hips and shoulders and offset the pain from the sedentary seated position.

If hours of seated travel are unavoidable for you this year, try taking the Core Restore with you. The Core Restore provides lower back support and helps you strengthen your core while seated. This convenient tool is compatible with any seat and encourages better posture.

3. Lift with Your Legs

During the holiday season, we end up lifting a lot of heavy and awkward objects. Actions, like lifting luggage or carrying heavy grocery bags, can tweak our backs if we don’t practice the proper lifting techniques. It’s very important to lift with your legs and not your back to avoid straining. But how exactly do you do that?

Remember these tips every time you pick something up:
1. Bend in the knees and place your weight into your heels.
2. Tighten your core muscles to support your back.
3. Push into your heels and engage your legs when lifting up.
4. Don’t round the back!

4. Stay Hydrated

When times get busy and we fall out of our normal routine, it’s easy to forget daily habits that keep us healthy and feeling good. Drinking water is a major habit that affects our general well-being. Many people forget to hydrate when travelling, socializing, or running errands.

Hydration is important to keep our joints healthy and pain-free. Water lubricates and cushions our joints, so reducing our water intake can lead to joint pain. Proper hydration also protects our spinal cord and helps to hydrate the spine with synovial fluid.

Stay hydrated throughout the day by carrying a reusable water bottle with you. A good tip to making sure you’re reaching the right amount of water is to drink ½ your weight in ounces per day. This is a great method to ensure you’re meeting your personal hydration needs.

5. Try These Stretches for Back Pain Relief

Stretching helps release muscles, improve flexibility, and decrease the likelihood of future injury. Here are 3 easy stretches to help relieve pain and maintain a healthy back during the holiday season. The goal of these exercises is to stretch out the lower body so the back can function better.

Figure 4 Stretch

• Lie on your back with knees bent and feet flat on the floor.
• Place your right ankle on the outside of your left knee.
• Pull your right knee to your left shoulder with both hands, feeling a stretch in your right hip.
• Hold for 5 breaths, focusing on breathing. Slowly inhale for 3 seconds, and slowly exhale for 3 seconds.
• Switch sides and repeat.

Knee Holds

• Lie on your back with knees bent and feet flat on the floor.
• Take hold of your right knee with both hands. Extend your left leg to the floor.
• Bring your knee toward your chest.
• Hold for 5 breaths, focusing on breathing. Slowly inhale for 3 seconds, and slowly exhale for 3 seconds.
• Switch sides and repeat.

Hamstring Stretch with Strap

For this exercise, you can use a belt or other substitute in your home. You can also try our versatile T3 Massager with strap included.

• Lie on your back with knees bent and feet flat on the floor.
• Take hold of your strap and loop it around your right foot.
• Extend your leg so that your knee is straight (but not locked). Keep your other leg bent with foot flat on the floor.
• Use the strap to gently pull your leg toward you to a comfortable level. You should feel a stretch on the back of your right leg and your lower hip.
• Hold for 5 breaths. With each breath, let your lower body muscles relax.
• Switch sides and repeat.

The holidays are the most wonderful time of the year! But they can also put some serious stress on the back and body. Maintaining a regular inversion and stretching routine can help combat back pain and keep you at your best throughout the season. We hope these tips help you enjoy your holiday even more!

Happy Holidays and a Healthy Back from the Teeter family!


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Teeter Inversion tables are the ONLY brand that is both UL safety certified and 510(k) registered with the FDA. Get started for as low as $28/mo with free shipping and a 5-year full warranty.
Teeter does not provide medical advice, diagnosis or treatment. See additional information