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The fireworks have faded and the grill has cooled down, but your body is still feeling the effects of the long weekend. Does a stiff back from that long car ride, a cranky neck
from sleeping in an unfamiliar bed, or a general sense of sluggishness from one too many hot dogs sound familiar? This is a holiday hangover, which can happen for you even if you didn’t drink alcohol.
This is the other holiday hangover (the non-alcohol related one) – the one that leaves you feeling sore, stiff, and out of sorts.
The good news is you don’t have to let it derail your week. It’s time for a reset.
Why Your Body Feels “Off” After a Holiday Weekend
Understanding why you feel this way is the first step to feeling better. The fun and festivities of a long weekend often come with a few hidden physical costs.
- Travel Trauma: Hours spent sitting in a car or crammed into a plane seat can wreak havoc on your posture. This sustained pressure often misaligns the spine, leading to that nagging lower back pain or the stiff “airplane neck” that just won’t quit.
- The Cookout Crash: Typical holiday foods – like sugary desserts, processed carbs in buns and chips, and alcohol – are highly pro-inflammatory. When you consume them in larger-than-usual amounts, they can trigger a system-wide inflammatory response, which can worsen joint pain, cause bloating, and drain your energy levels.
- “Weekend Warrior” Syndrome: It’s great to get active, but jumping into a sudden game of backyard volleyball, swimming for hours, or chasing kids around can strain muscles that aren’t used to that level of activity. This often leads to soreness, stiffness, and even minor injuries.
Your 3-Step Post-Holiday Reset Plan
Ready to get back to feeling like yourself? Follow this simple, effective plan to address the physical toll of the holiday weekend.
Step 1: Realign Your Foundation
The single most effective way to address the aches and pains from travel and unusual activity is to get your spine checked. Think of it as a “tune-up” for your body. Misalignments in the spine can put pressure on the delicate nerves that control everything in your body, leading to pain and dysfunction. While we usually look at supplements in these blogs, a chiropractic adjustment can gently restore proper motion to your joints, take pressure off those nerves, and provide immediate relief from stiffness, getting you back on track faster than just waiting it out.
Step 2: Fight Inflammation from the Inside Out
To counter the effects of the “cookout crash,” you need to calm the inflammation. While focusing on anti-inflammatory foods like berries, leafy greens, and salmon is a great start, sometimes your body needs more targeted support.
For patients looking for a professional-grade supplement to help manage post-holiday discomfort, we often recommend a product specifically designed to combat
For pain and inflammation
inflammation. A great example is Inflam-Enzymes™ from Doctors’ Research. It’s formulated with specific enzymes and nutrients that support ligament and tendon health, aid in muscle and joint detoxification, and help relieve the exact type of discomfort caused by over-exertion and inflammatory foods. It’s a targeted approach to help your body’s natural recovery process.
And, if you’ve eaten more processed food than usual and it has thrown your body into a tailspin, nothing beets GI Adsorb for pulling the toxins out. (Be sure to read the instructions on this one – don’t take it with medications or other supplements.)
Step 3: Gentle Movement and Strategic Hydration
While it might be tempting to jump right back into your normal workout routine, your body will thank you for recognizing the effects of a holiday hangover and easing back into it.
- Move Gently: Focus on gentle stretches, taking a walk, or doing some light yoga to ease muscle soreness and promote blood flow. Try a simple “cat-cow” stretch for your back or gentle neck tilts to relieve tension. And if you want to get more active – ease into it by gradually increasing the time or intensity over time.
- Hydrate, Hydrate, Hydrate: Water is crucial for flushing out toxins and rehydrating your spinal discs. To replenish the minerals lost during the weekend’s activities, consider adding vitamin-mineral to your supplement regimin.
Feel Better by Next Week
Order your Inflam-Enzymes™inflam-enzymes, then schedule with your chirorpactor.
Dr. Bonnie Juul
References
Doctors’ Research Inc. (n.d.). Inflam-Enzymes™. Retrieved June 26, 2025, from https://www.doctorsresearch.com/store/p/35-Inflam-Enzymes-trade-.html
Filippou, V., Tsioufis, C., Thomopoulos, C., Mihas, C., Dimitriadis, K., Sotiropoulou, L.,… & Tousoulis, D. (2020). Dietary inflammatory potential and its association with cardiovascular disease: A systematic review. Advances in Nutrition, 11(3), 663-682. https://doi.org/10.1093/advances/nmz105
Hartvigsen, J., Hancock, M. J., Kongsted, A., Louw, Q., Ferreira, M. L., Genevay, S.,… & Woolf, A. (2018). What low back pain is and why we need to pay attention. The Lancet, 391(10137), 2356-2367. https://doi.org/10.1016/S0140-6736(18)30480-X
Disclaimer: This blog is for informational purposes only and does not constitute medical advice. Please consult with your healthcare provider before starting any new supplement regimen. They can assess your individual needs and help you make the best choice for your health.