Christmas is a time for relaxing, celebrating, and spending quality time with family and friends. But while the holiday season is great for the soul, it can be surprisingly tough on the body. Changes in routine, long car trips, extra time sitting, sudden bursts of activity, and over-enthusiastic DIY or backyard sport can all increase the risk of aches, pains, and injuries.
At physiotherapy clinics, the weeks during and after Christmas often bring a wave of sore backs, stiff necks, flare-ups of old injuries, and “I overdid it” stories. The good news? A few simple physiotherapy-informed strategies can help you enjoy the festive season while keeping your body feeling its best.
Here are our top Christmas physiotherapy tips to help you stay active, mobile, and pain-free over the holiday break.
1. Keep Moving (Even When You’re “On Holidays”)
One of the biggest changes during Christmas is a drop in daily movement. Time off work often means less walking, more sitting, and longer periods on couches, beaches, or at the table.
From a physiotherapy perspective, prolonged sitting is a common trigger for:
- Lower back stiffness
- Neck and shoulder tension
- Hip and knee discomfort
Physio tip:
Aim to move your body every 30–60 minutes. This doesn’t need to be formal exercise. A short walk, gentle stretch, or even standing up and changing position helps keep joints lubricated and muscles active.
Simple ideas:
- Take a walk after meals
- Stretch while watching TV
- Stand during phone calls
- Use beach walks or park visits as gentle activity
Consistency matters more than intensity during the holidays.
2. Be Smart With Backyard Sports and Holiday Activities
Christmas often brings spontaneous games of cricket, soccer, swimming, or touch football – especially if you don’t usually play sport regularly.
Sudden high-intensity activity without preparation is one of the most common causes of holiday injuries, particularly:
- Calf and hamstring strains
- Achilles pain
- Shoulder and elbow injuries
Physio tip:
Warm up before you play. Even 5-10 minutes makes a difference.
A quick warm-up could include:
- Light jogging or brisk walking
- Dynamic leg swings
- Arm circles
- Gentle squats or lunges
If something feels painful rather than “warm,” stop. Playing through pain often turns a minor issue into weeks of rehab.
3. Watch Your Lifting and Carrying Technique
Christmas comes with extra lifting – eskies, boxes, furniture, luggage, kids, and pets. Many back injuries over the festive season happen during rushed or awkward lifting.
Physio tip:
Use safe lifting principles:
- Bend at your hips and knees, not your back
- Keep objects close to your body
- Avoid twisting while lifting
- Ask for help with heavy or awkward loads
If you have a history of back pain, pace yourself. Multiple small trips are better than one heavy lift that puts you out of action for weeks.
4. Manage Long Drives and Travel Better
Holiday travel often means long car trips, flights, or hours sitting in one position. This can aggravate back, neck, and hip pain – especially if you’re already stiff or sore.
Physio tip:
Break up long periods of sitting:
- Stop every 60–90 minutes on road trips
- Get up and walk during flights when possible
- Adjust your seat so your back is supported
Simple stretches during stops – hip flexors, hamstrings, and upper back – can significantly reduce stiffness and post-travel soreness.
5. Don’t Ignore Small Aches and Pains
A common mindset over Christmas is, “I’ll deal with it in the new year.” Unfortunately, ignoring pain often leads to worsening symptoms by January.
Minor issues that are left untreated can become:
- Persistent back or neck pain
- Tendon flare-ups
- Reduced mobility and strength
Physio tip:
Early management matters. Gentle movement, light stretching, and activity modification can prevent a small problem from becoming a long-term issue.
If pain persists for more than a few days or limits your activity, physiotherapy can help guide recovery and prevent recurrence.
6. Support Recovery With Good Sleep, Hydration, and Nutrition
Late nights, festive food, and reduced sleep can all impact muscle recovery and pain levels.
From a physiotherapy standpoint:
- Dehydration can increase muscle cramping
- Poor sleep slows tissue recovery
- Sudden changes in activity without recovery increase injury risk
Physio tip:
You don’t need to be perfect 0 just mindful:
- Drink water between festive drinks
- Prioritise sleep when you can
- Balance indulgent meals with nutrient-dense foods
Your body recovers best when it’s well fuelled and rested.
7. Keep Up Your Rehab and Exercises (Even a Little)
If you’ve been given physiotherapy exercises, Christmas is not the time to abandon them completely. Stopping rehab abruptly can undo weeks of progress.
Physio tip:
Maintain the minimum effective dose. Even 5-10 minutes a few times a week can help:
- Maintain strength
- Reduce stiffness
- Prevent flare-ups
If time is tight, focus on your most important exercises rather than trying to do everything.
8. Listen to Your Body – Pain Is Not a Badge of Honour
The festive season can bring pressure to “push through” pain to keep up with family activities. While some muscle soreness is normal, sharp or worsening pain is not.
Physio tip:
Pain is information. Adjust your activity rather than ignoring symptoms. Rest days, lighter loads, or modified movements can allow you to stay active without causing injury.
Enjoy Christmas Without the January Regret
Christmas should be about enjoyment, not spending the new year recovering from preventable injuries. With a little planning, regular movement, and body awareness, you can protect your joints, muscles, and overall wellbeing over the break.
Physiotherapy isn’t just about injury treatment – it’s about helping you move well, recover faster, and stay active during every season of life, including the holidays.
If you head into the new year feeling good rather than sore and stiff, that’s a win worth celebrating.
Make an appointment for when we return after the Christmas break to start the new year strong and pain-free. Book early to secure your spot and kick off 2026 feeling your best.
