7 Tips for Managing Chronic Pain During the Holidays

The holiday season should bring joy, connection, and celebration, but for 51.6 million people in the United States living with chronic pain, it can also result in stress, fatigue, and flare-ups.

At North of Atlanta Pain Clinic in Duluth, Georgia, we understand how hard it can be to balance festive activities with your pain management routine. Here are seven tips to help you manage chronic pain during the holidays.

1. Pace yourself and plan ahead

It’s easy to get caught up in the excitement of holiday shopping, cooking, decorating, and traveling. But overexertion is one of the quickest ways to trigger a pain flare.

Plan your days and pace your activities. Break larger tasks into smaller steps, take regular breaks, and don’t feel guilty about saying no when needed. Scheduling rest time is just as important as attending events. Protecting your energy will help you enjoy the moments that matter most.

2. Prioritize sleep and rest

Good sleep is essential for managing pain, but late nights, travel, and holiday stress can make it harder to rest. Try to stick to your regular sleep schedule as much as possible and:

• Create a calming bedtime routine
• Avoid caffeine late in the day
• Turn off electronics well before bed
• Practice relaxation techniques like deep breathing or meditation

A few minutes of mindfulness can also go a long way toward easing tension and improving your sleep quality.

If you feel tired during the day, don’t be afraid to say you need to sit quietly or lie down for half an hour. Exercise is a great way to shake off sleepiness and wake your body up, but pushing beyond your limits could trigger a pain flare that spoils the rest of the holiday.

3. Stay consistent with your treatment plan

Amid the holiday hustle, it’s easy to skip medications, physical therapy exercises, or appointments, but consistency is key for controlling chronic pain.

Bring your medications when you travel, set reminders for doses, and schedule any necessary refills ahead of time. If you’re visiting family out of town, make sure you have access to what you need, whether that’s assistive devices, heating pads, or supportive pillows.

4. Make mindful food choices

Holiday meals are full of tempting treats, but some foods can worsen inflammation and pain. On the other hand, cutting out processed sugars, fried foods, and excess alcohol can decrease inflammation in your body.

Try to balance indulgence with moderation. Choose foods rich in antioxidants and omega-3 fatty acids, like salmon, nuts, fruits, and leafy greens, to support your body’s natural healing process. Drinking plenty of water also helps keep your joints lubricated and reduces fatigue.

5. Manage stress

Stress can heighten pain sensitivity and muscle tension, making flare-ups more likely. The holidays often bring emotional triggers, such as family dynamics, financial pressures, or travel challenges, that add to the strain.

Take time for yourself each day, even if it’s just 10 quiet minutes. Gentle stretching, yoga, or a short walk can ease stiffness and calm your mind. Consider practicing gratitude or journaling to shift your focus to the positive aspects of the season.

Additionally, treatments like emotional awareness and expression therapy (EAET) could be invaluable for people with chronic stress. Remember, addressing your stress isn’t selfish — it’s an essential aspect of managing your pain.

6. Keep your body moving

When pain levels rise, exercise may feel impossible, but light movement helps keep your muscles flexible and your joints mobile.

Low-impact activities such as walking, swimming, or yoga can relieve stiffness and improve your mood through the release of endorphins, your body’s natural painkillers. Even simple stretching or chair exercises during TV time can make a difference.

We can suggest safe movement routines to follow through the holidays if you need help.

7. Reach out for professional support

You don’t have to navigate chronic pain alone. If you notice your pain worsening or becoming harder to control, reach out for help.

We offer advanced interventional treatments and personalized care designed to help you live more comfortably. Options include:

• Physical therapy
• Stress reduction techniques
• Nutritional guidance
• Medication management
• Biologics like platelet-rich plasma (PRP) and stem cell therapy
• Nerve blocks
• Steroid injections
• Radiofrequency ablation
• Spinal cord stimulation

The holidays should be a time of connection and comfort, not suffering. By planning ahead, listening to your body, and maintaining healthy routines, you can enjoy the season far more.

If pain interferes with your holiday plans, contact North of Atlanta Pain Clinic by phone at 770-559-8385 or click here to schedule a consultation. We’ll help you manage your pain so you can focus on what truly matters — celebrating life’s special moments.