Post-Thanksgiving Recovery: Gentle Moves to Reset Spinal Health After Holiday Meals

Post-Thanksgiving Recovery: Gentle Moves to Reset Spinal Health After Holiday Meals

After a festive Thanksgiving feast, it’s common to feel a bit sluggish or experience back discomfort from prolonged sitting and heavy meals. At PostureWorks, we understand the importance of gentle movement for restoring spinal health and overall well-being. Here’s how you can use simple, effective exercises—recommended by leading experts in physical therapy, Santa Monica, CA residents trust—to help your spine recover and reset.

• Reduces stiffness: Prolonged sitting can tighten back muscles and compress the spine.
• Aids digestion: Light movement stimulates circulation, helping your body process rich foods.
• Prevents pain: Gentle exercises support spinal alignment and reduce the risk of post-holiday aches.

These exercises are safe for most people and can be performed at home. If you have a medical condition or recent surgery, consult your provider or a physical therapy Santa Monica, CA specialist before starting.

1. Heel Slides

• How to do it: Lie on your back with legs straight. Slowly slide one heel toward your buttocks, keeping your foot on the floor, then return to the starting position. Alternate legs.
• Benefits: Improves flexibility and gently mobilizes the lower back and hips.

2. Bridges

• How to do it: Lie on your back with knees bent and feet flat. Lift your hips, forming a straight line from shoulders to knees. Hold for a few seconds, then lower.
• Benefits: Strengthens glutes, lower back, and core muscles to support spinal stability.

3. Supine Lumbar Flexion (Knee-to-Chest)

• How to do it: Lie on your back, knees bent. Gently pull one or both knees toward your chest, hold briefly, then release.
• Benefits: Relieves lower back tension and increases mobility.

4. Abdominal Draw-Ins

• How to do it: Lie on your back with knees bent. Inhale, then exhale and draw your belly button toward your spine. Hold, then relax.
• Benefits: Activates core muscles, providing essential support for the spine.

5. Gentle Walking

• How to do it: Take a short, relaxed walk around your home or neighborhood.
• Benefits: Promotes circulation, aids digestion, and reduces stiffness after big meals.

• Start slow: Begin with a few repetitions and increase as you feel comfortable.
• Listen to your body: Stop if you feel pain or discomfort.
• Stay hydrated: Water supports muscle recovery and digestion.
• Consult professionals: For persistent pain, seek guidance from an expert in physical therapy, Santa Monica, CA residents trust.

If you experience ongoing back pain, numbness, or weakness, contact PostureWorks for a personalized assessment. Our team specializes in evidence-based physical therapy in Santa Monica, CA, helping you recover safely and effectively.

Reset your spine and reclaim your comfort after Thanksgiving. Gentle movement is the key to a healthy, happy holiday season.