Chinese New Year Health: Preventing Pain During the Celebrations

Six hours into a marathon mahjong session, your lower back locks up. Your neck has been stiff since the second day of spring cleaning. And those new CNY shoes have given you blisters on both feet. The 15 days of Chinese New Year are joyful – but they are surprisingly hard on your body.

CNY Spring Cleaning: Unique Risks

Chinese New Year spring cleaning carries its own specific demands beyond ordinary housework. The tradition of thoroughly cleaning every corner of the home before the new year symbolises sweeping away bad luck, but the intensity of the effort can sweep away your physical wellbeing if you are not careful.

Polishing and waxing: Many Chinese Malaysian families polish wooden furniture, brass ornaments, and altar accessories in preparation for CNY. The sustained gripping and circular rubbing motions can strain the forearm muscles and irritate the tendons at the elbow, a condition known as lateral epicondylitis. Alternate hands regularly and use spray polishes that require less manual effort.

Rearranging furniture for feng shui: Some families rearrange furniture to invite good energy for the new year. Moving heavy rosewood furniture or glass-topped dining tables without proper technique risks acute back injuries. Always push rather than pull heavy furniture, and recruit family members to share the load.

Repainting walls and touch-ups: Freshening up the home with a new coat of paint involves sustained overhead work with rollers and brushes. This places significant strain on the shoulders, neck, and upper back. Use extension handles on paint rollers to reduce overhead reaching, and take breaks every 20 minutes.

Lion Dance: Physical Demands on Performers

Lion dance troupes across Malaysia train intensively in the weeks before CNY, and performances during the festive period can span multiple venues daily. The physical demands on performers are substantial and often underestimated.

• Back strain – The performer inside the lion's rear must bend forward at the waist for extended periods, placing enormous load on the lumbar spine. Core strengthening exercises in the months before CNY season are essential
• Knee stress – The crouching, jumping, and landing movements – especially on the elevated jong (poles) – place extreme forces through the knee joints, up to 6 to 8 times body weight during landings
• Shoulder fatigue – The head performer must hold and manipulate the heavy lion head above their shoulders while executing rapid movements. Rotator cuff conditioning is vital
• Ankle sprains – Landing on narrow poles or uneven surfaces increases the risk of inversion ankle sprains significantly

Performers should complete a thorough warm-up before each performance, wear supportive footwear, and apply ice to stressed joints after performances.

Marathon Mahjong Sessions

Mahjong is a quintessential CNY activity in Malaysian Chinese households. Games can last four to eight hours or more, with players seated around the table in the same position. This prolonged static posture leads to predictable problems:

Neck and upper back stiffness develops from looking down at tiles. Lower back pain results from sitting without lumbar support, often on dining chairs not designed for extended use. Shoulder tension builds from the repeated reaching and tile-shuffling movements.

Place a small cushion behind your lower back, stand up and walk around between rounds, and perform gentle neck rotations every 30 minutes.

Visiting Relatives: Prolonged Sitting on Low Furniture

During the 15 days of CNY, visiting friends and relatives is a core tradition. Many older family members have traditional low-set wooden chairs or stools. Sitting on these for hours, especially for those with existing knee osteoarthritis, can cause significant discomfort.

The deep knee flexion required to sit on and rise from low seats stresses the patellofemoral joint. If you know you will be visiting homes with low seating, consider bringing a small cushion to raise the seat height, and use the armrests or a nearby surface to push up when standing.

Festive Eating and Joint Inflammation

The CNY open house season in Malaysia involves an abundance of rich foods – bak kwa, pineapple tarts, fried nian gao, and generous amounts of beer and wine. Excessive consumption of processed meats, refined sugars, and alcohol promotes systemic inflammation, which can worsen joint pain in those with existing conditions like osteoarthritis or gout.

High-purine foods and alcohol are particularly problematic for gout sufferers, potentially triggering acute flares during the festive period. Enjoy the celebrations in moderation and balance indulgent meals with lighter options.

Prevention Tips for a Pain-Free CNY

• Spread spring cleaning over several days rather than completing everything in one exhausting weekend
• Set a timer to remind yourself to stand and stretch every 30 to 45 minutes during mahjong sessions
• Lion dance performers should maintain a year-round conditioning programme rather than cramming training into the pre-CNY period
• Balance rich festive foods with anti-inflammatory options like fruits, vegetables, and green tea
• Wear comfortable, supportive shoes when visiting relatives rather than fashionable but unsupportive new shoes
• Stay hydrated throughout the celebrations, especially if consuming alcohol

Struggling with Back Pain? A physiotherapist can assess your condition and create a personalised recovery plan. Chat with a physiotherapist near you