Holiday Prep for Your Body: PT-Approved Tips for Staying Pain-Free During Busy Seasons

The holidays are full of joy, food, travel, and family—but they can also take a toll on your body. From long hours cooking or shopping to hauling decorations out of storage and spending more time sitting during travel, it’s no surprise many people start the new year feeling stiff, sore, or exhausted.

This year, let’s change that. With a little planning (and some physical therapist-approved strategies), you can keep your body feeling good so you can fully enjoy the season.

1. Think of the Holidays as an Endurance Event

Whether you’re standing at the stove for hours, wrapping gifts on the floor, or running from party to party, your body is putting in work—just in different ways than your usual workout. Treat it like an endurance event:

• Warm up before big tasks. A few minutes of light stretching or movement goes a long way before bending, lifting, or standing for long periods.

• Pace yourself. Take breaks, shift positions, and alternate sides when carrying heavy items.

• Recover. Just like after a workout, your body needs rest and hydration after days filled with activity (and maybe less sleep).

  
  

2. Protect Your Back (and Your Wrapping Station) from Holiday pain

Back pain is one of the most common complaints we see after the holidays. Here’s how to avoid it:

• Lift smart. When grabbing decorations or luggage, bend your knees, keep items close to your body, and avoid twisting.

• Adjust your workspace. If you’re wrapping gifts, use a table or counter instead of the floor to keep your spine neutral.

• Move often. Set a timer to stand, stretch, or walk every 30–45 minutes—especially during long drives or flights.
  

3. Keep Your Movement Routine (Even in Smaller Doses)

Your schedule might be full, but skipping movement altogether can make you feel even more tired and achy. The good news: you don’t need an hour to make a difference.

• 5–10 minutes counts. Do a short mobility routine, bodyweight workout, or brisk walk between activities.

• Sneak it in. Park farther away, take the stairs, or do a few squats while waiting for your cookies to bake.

• Stay flexible. You might not follow your exact gym schedule, but aim to move daily in some way.

  
  

Even a little consistent movement keeps joints lubricated, blood flowing, and stress levels lower.

4. Be Mindful of Your Feet

Holiday footwear can be festive—but not always friendly. Whether you’re shopping for hours or dancing at a party, your feet take a beating.

• Support matters. Choose shoes that fit well and support your arches.

• Alternate pairs. Changing shoes throughout the day helps avoid repetitive stress on the same muscles and joints.

• Stretch your calves and arches. A tennis ball under your foot and some ankle circles can do wonders.
  

5. Manage Stress with Movement

The holidays can be emotionally demanding, and stress can manifest physically—especially as neck tension, headaches, or back pain. Regular movement helps regulate your nervous system and lowers cortisol (the stress hormone).

Try:

• A 10-minute walk outside after a big meal.

• Deep breathing while stretching.

• Yoga or gentle mobility work before bed.

It’s not just about keeping your muscles happy—it’s about giving your mind a reset, too.

6. Know When Your Body Needs Extra Help

If you notice pain that doesn’t ease up with rest or stretching, don’t wait until January to address it. Early intervention makes a huge difference in recovery and prevents small issues from turning into bigger ones.

At Nashville Physical Therapy & Performance, our one-on-one sessions help you:

• Relieve pain from lifting, travel, or overuse.

• Stay active through the holidays.

• Learn preventive strategies personalized for your routine and goals.
  

You deserve to feel your best during the season—not just push through discomfort.

Bottom Line

Preparing your body for the holidays is just as important as preparing your guest list or menu. Move smart, rest well, and listen to what your body needs along the way.

Your future self (and your January body) will thank you.

References:

• McGill SM. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics; 2015.

• Garber CE, et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness. Med Sci Sports Exerc. 2011;43(7):1334–1359.

• American Psychological Association. Exercise Fuels the Brain’s Stress Buffers. Monitor on Psychology. 2013.