Surviving the Holidays: A Physical Therapist’s Guide to Staying Healthy, Moving Well, and Reducing Stress

1. Prioritize Small, Consistent Movement

This time of year, you should be enjoying yourself. You don’t need perfect workouts right now. You just need movement.

• Take a 10-minute walk after meals
  
  
• Do a quick stretch routine when you wake up
  
  
• Break up long drives or flights with movement every 60–90 minutes
  
  
• Try a “mini workout”: 10 squats, 10 pushups, 20-second plank
  
  

Small, consistent movement keeps joints from getting stiff and helps reduce the stress placed on your neck, back, and hips.

2. Lift Smart. Your Back Will Thank You

Whether you’re hauling luggage, moving furniture for guests, or carrying giant holiday shopping bags, it’s easy to overload your body without realizing it.

PT Tips:

• Bend through your hips, not your low back (think hip hinging)
  
  
• Hug and keep items close to your body
  
  
• Split heavier loads into two lighter ones (no shame in multiple trips)
  
  
• If it feels awkward or too heavy, ask for help
  
  

Your spine is strong, but it helps a lot when you use your hips to support the work as well.

3. Don’t Let Travel Wreck Your Body

Travel can be the biggest holiday pain trigger.

If you’re flying or driving:

• Roll a small towel and place behind your back for lumbar support
  
  
• Adjust your seat position so your hips and knees are level. You don't want a deep seat.
  
  
• Do ankle pumps, seated marches, and gentle spinal rotations every hour to help with circulation
  
  
• When you stop or land, take 5 minutes to stretch your hip flexors and calves
  
  

A little mobility work goes a long way toward preventing neck stiffness and lower-back tightness.

4. Manage Holiday Stress With Movement

Stress makes your muscles tighten, your breathing shallow, and your joints more irritable. Movement is one of the fastest ways to reduce that tension.

Try:

• Deep breathing: 4 seconds in, 6 seconds out
  
  
• Gentle stretching before bed
  
  
• A short walk to clear your mind
  
  
• Taking 30–60 seconds throughout the day to roll your shoulders and reset your posture
  
  

Your nervous system will thank you.

5. Stay Ahead of Your Body. Don’t Wait for Pain

If something has been nagging you for weeks, the holidays probably won’t magically fix it. In fact, stress and disrupted routines can make underlying issues worse.

Scheduling an appointment can help you:

• Get ahead of any nagging aches or pains that might get worse with travel
  
  
• Learn exercises to prevent flare-ups
  
  
• Improve mobility and strength so you move confidently
  
  
• Reduce pain that’s already slowing you down
  
  

Think of it as tuning up your body before the busiest time of the year.

6. Give Yourself Grace

The holidays are not the time to chase perfect workouts, perfect posture, or perfect habits. This is a season of flexibility.

Doing something is 100% better than doing nothing.

If your routine looks different for a few weeks, that’s okay. Your body will bounce back. What matters most is staying mindful, giving yourself space to rest, and keeping movement a part of the rhythm of your week.

Final Thoughts

The holidays should be enjoyed, not survived through a haze of tight backs, sore knees, or stress. With a little intention and a few PT-approved strategies, you can stay mobile, pain-free, and energized all season long.

If you need help creating a simple holiday movement plan or addressing an ache before it gets worse, we are here to support you!

‍