24 Nov Looking after your back and your Health over Christmas
Looking After Your Back and Your Health Over Christmas
The Christmas season is a time for joy, celebration, and connection… but it can also be surprisingly tough on your body- especially your back. Between long hours sitting at festive gatherings, marathon cooking sessions, travelling, and the occasional frantic last-minute shopping trip, it’s easy to step into the New Year feeling more worn out than refreshed.
Here are some simple, practical ways to take care of your back and your overall wellbeing over the festive season…..
- Keep Moving (even when it’s cold!) It’s tempting to hibernate during the holiday break, but your spine loves movement. A gentle walk with the family after meals, a quick stretch before bed, or a short yoga session in the morning can help keep your muscles loose and your joints happy. Try:
- 10–15 minutes of walking each day
- Gentle spinal mobility stretches
- Standing and stretching every hour if you’re sitting for long periods during those Christmas movie marathons!
2. Lift With Care
Whether you’re moving furniture for guests, carrying shopping bags, or lifting boxes of decorations, remember proper lifting form.
- Bend at your hips and knees, not your back
- Hold objects close to your body
- Avoid twisting while carrying
Your back will thank you later.
3. Don’t Let Stress Sit On Your Shoulders
Christmas can be emotionally heavy at times; pressure to host, financial stress, crowded schedules, difficult family situations. Stress often shows up physically in the neck, shoulders, and lower back.
Try:
- Deep breathing exercises
- A warm bath
- Taking time for yourself without guilt
- Saying “no” when you need to
Your mental health directly supports your physical health.
4. Balance Festive Indulgence With Nourishing Choices
Christmas is a season of delicious treats, and you can absolutely enjoy them. But balance is key….excess sugar, alcohol, and rich foods can increase inflammation, affect sleep quality, and leave your muscles feeling tighter.
A few gentle reminders:
- Stay hydrated (your spine’s discs love water!)
- Add vegetables where you can
- Drink alcohol mindfully
- Prioritise sleep- your body repairs itself overnight
5. Support Your Posture
From long car rides to slouching on the sofa for Christmas movies, your posture may take a hit.
Quick fixes:
- Use a rolled-up towel behind your lower back
- Keep your feet flat on the floor when sitting
- Stand up and stretch during long journeys
- Switch seats or positions often
Small changes make a big difference.
6. Schedule Rest, Not Just Activities
We tend to overbook ourselves at Christmas, running from event to event. Rest isn’t lazy-it’s essential.
Give your body time to recover, unwind, and reset. A calm nervous system equals a happier spine.
7. Listen to Your Body
If something feels tight, strained, or uncomfortable, don’t ignore it. Early signs of back tension are your body’s way of asking for a break. Stretch, rest, or adjust what you’re doing. And if pain persists, consider speaking to a healthcare professional.
A Healthy, Happy Christmas Starts With You
By supporting your back, moving a little each day, eating in balance, and giving yourself space to breathe, you can enjoy the season feeling comfortable, energised, and well. Christmas is about connection, not exhaustion. So take care of yourself as kindly as you take care of others.
