Long travel days, marathon cooking sessions, cold weather, stress and disrupted routines can all worsen chronic pain or make acute pain feel more intense during the holidays. Medication often plays an important role in staying mobile and functional, but the season can also introduce challenges such as breakthrough pain, changes in dosing routines or situations that increase the risk of building tolerance over time.

The good news: you don’t have to choose between “toughing it out” and overmedicating. With the right combination of smart planning, supportive habits, and mindful strategies, you can keep pain manageable while still enjoying time with friends and family.

Set Realistic Expectations About Your Energy and Limits

Pain becomes easier to manage when you’re not constantly pushing yourself past your capacity. The holidays tend to come with pressure to get everything just right, but holding yourself to unrealistic standards is one of the fastest ways to trigger a flare-up.

If activities and obligations are stressing your pain management regime, take a moment to be honest with yourself about:



• What you realistically can do
• What you know from experience tends to worsen your pain
• What tasks can be simplified, delegated or skipped altogether

Break Up Tasks Into Manageable Chunks

Whether it’s shopping, cooking, decorating or hosting, most holiday tasks are more physically intense than they seem. Standing too long, overreaching, lifting boxes, sitting in awkward positions or even wrapping gifts for an hour straight can tighten muscles and irritate joints. Breaking up tasks and taking frequent breaks if something becomes demanding can prevent the buildup of tension and fatigue that would otherwise require extra medication later.

Build a Gentle Movement Routine Into Your Days

The colder weather and busier schedule often cause people to move less, but light, consistent movement is one of the most powerful tools for reducing pain naturally. Staying physically active doesn’t need to be intense or time-consuming. Helpful options include:

• 10-minute walks after meals
• Gentle stretching before bed
• Range-of-motion exercises in the morning
• Warm water movement or light swimming if available
• Simple home mobility routines

Movement increases circulation, reduces stiffness and helps regulate inflammation, all of which make pain easier to manage without increasing medication use.

Use Heat and Cold Therapy Strategically

Most people know heat pads and ice packs help, but many forget how effective they are when used consistently before pain intensifies.

Heat is great for:

• Muscle tightness
• Lower back pain
• Shoulder and neck tension
• Stress-related stiffness

Cold is helpful for:

• Swelling
• Inflammation
• Joint discomfort
• Acute flare-ups

Applying the right solution for what you’re experiencing throughout the day can significantly reduce the need for extra medication.

Prioritize Sleep, Hydration and Regular Meals

Fatigue and dehydration amplify pain. During the holidays, it’s easy to eat irregularly, stay up late or forget to drink water while running errands. Adopting a few simple habits can make a big difference in how you feel:

• Drink a full glass of water in the morning before caffeine
• Keep a water bottle nearby during events
• Set a consistent wind-down routine
• Snack regularly to avoid dips in blood sugar
• Limit alcohol, which disrupts sleep and worsens inflammation

Lean Into Relaxation Tools

Stress makes pain significantly worse. It tenses muscles, disrupts sleep and affects how your brain perceives discomfort. Many pain sufferers find relaxation techniques effective when used consistently:

• Slow breathing exercises
• Guided imagery
• Meditation or grounding techniques
• Warm baths with Epsom salts
• Gentle nighttime routines (dim lighting, soft music, warm herbal tea)

These practices help calm the nervous system, making your pain levels easier to control naturally.

Talk to Your Pharmacist About Safe Medication Plans

Managing pain responsibly doesn’t mean avoiding medication; it means using it in a safe, informed way. A licensed pharmacist can help you:

• Understand proper timing and spacing of doses
• Avoid mixing medications that shouldn’t be combined
• Pick over-the-counter options that fit your personal health needs
• Explore topical or non-systemic alternatives
• Adjust your routine for travel or changes in schedule

Providing Pain Management Advice to Bellaire, Conroe, Houston, Sugar Land and Dickinson Residents

If you want guidance on balancing your pain medications, choosing the right over-the-counter options or building a safe routine for the holidays, the team at St. Hope Pharmacy is here to help. Their pharmacists are happy to answer questions, review your current medications, and recommend solutions that support comfort without unnecessary medication use.

Visit one of our St. Hope Pharmacy locations to speak with a pharmacist who truly cares about your comfort and well-being this holiday season.