Winter brings colder days, holiday travel, and—unfortunately for many people—more neck, back, and shoulder pain. Whether you’re working remotely on a cozy couch, wrapping gifts at the kitchen table, or spending hours in the car or on a plane, your posture often takes a hit during the holiday season.

At California Sports & Spine Institute (CSSI), Dr. Maxim Moradian and Dr. Vartanian frequently see posture-related pain spike in the winter months. The combination of cold weather, long periods of sitting, and holiday stress can cause muscles to tighten, joints to stiffen, and discomfort to build.

The good news: a few smart posture habits can help realign your spine and prevent pain.

Why Winter and the Holidays Affect Your Posture

1. Working From Home Often Means Poor Ergonomics

Dining chairs, sofas, and beds are comfortable—but they don’t support your spine the way a proper workstation does.

2. Holiday Travel = Hours of Sitting

Whether you're flying or driving, long periods of stillness compress the spine and strain muscles.

3. Cold Weather Tightens Muscles

Cooler temperatures make muscles contract and stiffen, reducing flexibility and pulling the body out of alignment.

4. Stress Compounds the Problem

Holiday tasks and end-of-year deadlines often cause people to hunch their shoulders or clench muscles without realizing it.

How to Reset Your Posture This Winter

1. Create a Spine-Friendly Workspace

Even small adjustments make a big difference:

Keep your screen at eye level

Sit with feet flat on the floor

Use a chair with lumbar support

Avoid working from bed or couches

A rolled towel or small pillow can support your lower back in a pinch.

2. Take a Movement Break Every 30–45 Minutes

Short, frequent breaks help your spine decompress. Try:

Gentle stretching

Standing up for 1–2 minutes

Shoulder rolls

Neck mobility exercises

Micro-movement prevents stiffness from building up.

3. Support Your Spine While Traveling

Whether by plane or car:

Use a small lumbar cushion

Keep knees level with or slightly lower than hips

Shift positions often

Avoid slumping or leaning to one side

Try to walk for a few minutes every hour during long travel days.

4. Warm Your Muscles Before Activity

Cold muscles are tight muscles. Use:

A warm shower

Light stretching

A heating pad for 10–15 minutes

This increases circulation and makes good posture easier to maintain.

5. Strengthen Your Core

Your core stabilizes your spine. Simple exercises like planks, bridges, and pelvic tilts help keep your alignment strong during winter activities.

6. Pay Attention to Your Shoulders

Winter posture often collapses here first. Keep your shoulders:

Relaxed

Down and back

Away from your ears

Imagine “sliding your shoulder blades into your back pockets.”

When Posture Pain Needs Professional Care

If winter stiffness or poor posture leads to:

Persistent neck or back pain

Tingling or numbness

Headaches

Pain that worsens with sitting

…it may be time for an evaluation. Conditions like muscle strain, joint irritation, disc issues, or nerve compression can worsen without proper care.

CSSI offers advanced diagnostic testing, targeted injections, ergonomic guidance, and personalized treatment for posture-related pain.

Stay Aligned All Winter with CSSI

You don’t have to let travel, cold weather, or long workdays derail your spine health. California Sports & Spine Institute can help you reset your posture and prevent pain this winter.

📍 Contact our Arcadia, Glendale, or Palmdale locations:

(818) 338-6860 | (626) 460-1096