Staying Injury-Free During the Christmas Season: A Physio’s Guide

The Christmas period is one of the most joyful times of the year. But it’s also one of the busiest.

Between long car trips, marathon shopping sessions, end-of-year school events, wrapping presents on the floor, and lifting kids (and heavy gift boxes!), December can quickly turn into the perfect storm for aches, pains, and flare-ups.

As Physiotherapists, we often see a predictable spike in certain injuries around this time of year. The good news? With a few simple strategies, you can stay comfortable, active, and able to enjoy the festive season.

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Common Injuries We See Around Christmas

Even the most body-aware people get caught out during December. The most common issues that show up in clinic include:

1. Lower Back Pain: Long drives, extra lifting, awkward bending, and standing for long periods (hello, Christmas shopping queues!) all load the lower back.

2. Neck & Shoulder Tension: Wrapping gifts on the floor, sleeping in unfamiliar beds while travelling, and holiday stress often show up as tightness, headaches, or stiff necks.

3. Tendon Flare-Ups: Shoulder tendons, Achilles tendons, and even elbows (from lifting kids or luggage) can get irritated with sudden spikes in activity.

4. Overuse Injuries: December is full of “more”: more social events, more cleaning, more rushing, more carrying. When your body isn’t used to it, niggles appear.

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Tips for Managing Pain During the Festive Season

1. For Long Car Trips:

• Stop every 60–90 minutes to stretch, walk or do gentle back movements.
• Use a small rolled-up towel at your lower back to support your natural curve.
• Share the driving where possible to reduce fatigue and stiffness.
• Quick Car Trip Stretches
  
  • Gentle trunk rotations (seated, slow, 10 each side
  • Shoulder rolls
  • Neck side bends (slow and controlled)‍

2. For Lifting Gifts, Luggage, and Kids:

• Keep things close to your body before lifting.
• Bend your knees slightly, not your back.
• Avoid twisting while carrying—pivot your feet instead.
• Use both hands and don’t overload one side (especially with kids!).
• If something feels “twingey”, slow down and reset your posture.

3. For Standing, Shopping & Cooking Marathons:

• Wear supportive footwear, even at home.
• Alternate tasks: wrap gifts for 10 minutes, then stand and walk.
• Take micro-breaks: 20–30 seconds can prevent stiffness.
• Shift weight between legs if standing for a long time.

4.For Managing Stress & Tension

Christmas is emotional and busy. Your nervous system plays a big role in pain. Try:

• 2–3 slow deep breaths before starting a stressful task
• Gentle neck stretches or shoulder rolls
• A short 5-minute walk outdoors
• Hydration—you’d be surprised how much this helps!

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Easy Exercises to Stay Active and Prevent Flare-Ups

You don’t need a gym (or even much time). Here are simple, physio-approved moves to keep your body happy:

1. Cat-Cow (Back Mobility)

• Great for stiffness from driving or sitting.
• 10–12 reps, twice a day.

2. Glute Bridge (Lower Back & Hip Support)

• Helps keep your pelvis and lower spine stable.
• 10 reps x 2 sets.

3. Standing Calf Raises (Foot & Achilles Support)

• Perfect if you’re walking more than usual.
• 15 reps x 2 sets.

4. Wall Angels (Posture & Shoulder Mobility)

• Helps reset after shopping, cooking or carrying bags.
• 8–10 slow reps

5. Gentle Walking‍

• The simplest but most effective tool.
• Aim for even small bursts: 5–10 minutes here and there adds up.

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When to Seek Help

If you notice:

• Sharp or escalating pain
• Tingling or numbness
• Pain that lasts more than a few days
• Difficulty moving normally
• A physio can help settle things quickly and prevent the rest of your holiday being impacted.

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Your body doesn’t need perfection—it just needs balance.

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Small adjustments, frequent breaks, and gentle movement make a huge difference during this busy season. With just a bit of awareness, you can glide through Christmas feeling strong, supported, and pain-free.