Holiday Hunch: How to Prepare Your Body for the Physical Stress of the Holiday Season
Updated: Originally published December 6, 2023
The holiday season is a time for connection, celebration, and making memories, but it’s also one of the most physically demanding times of the year. Long hours in the kitchen, travel stress, shopping marathons, and late nights can quietly take a toll on your body, especially your spine, joints, and nervous system.
At Ease Wellness, we see it every year: patients coming in with neck tension, low back pain, headaches, and fatigue brought on not by one big injury, but by weeks of accumulated holiday stress. The good news? With a little preparation and intentional care, you can protect your body and actually enjoy the season without aches and pains stealing the spotlight.
Common Physical Stressors During the Holidays
Prolonged Standing & Cooking
Holiday meals often mean hours on your feet, chopping, stirring, lifting heavy pans, and leaning over counters. Prolonged standing and repetitive motions can strain the lower back, hips, and feet, especially when posture breaks down.
Holiday Travel & Sitting for Long Periods
Whether you’re driving across Georgia or flying cross-country, extended sitting places stress on the spine and tightens hip flexors, hamstrings, and the neck. Poor posture and limited movement can lead to stiffness, nerve irritation, and post-travel pain.
Lifting, Carrying & Overdoing It
From hauling groceries and gifts to decorating and unpacking luggage, the holidays bring more lifting than usual. Improper lifting mechanics or fatigue can easily lead to muscle strains or joint irritation.
How to Prepare Your Body for Holiday Demands
Strengthen Key Muscle Groups
A strong core, glutes, and upper back help support your spine during standing, lifting, and walking. Even short strength sessions a few times per week can improve stability and reduce strain.
Focus on:
Core stability exercises
Hip and glute strength
Upper back and postural muscles
Prioritize Flexibility & Mobility
Stretching helps maintain joint range of motion and reduces the risk of injury when bending, reaching, or lifting. Gentle daily mobility work for the neck, shoulders, hips, and low back goes a long way during busy weeks.
Practice Ergonomics in the Kitchen
Keep work surfaces at a comfortable height
Avoid hunching or leaning forward for long periods
Use a step stool instead of overreaching
Take short stretch breaks every 30–45 minutes
Small adjustments can prevent major pain.
Staying Physically Well During Holiday Gatherings
Mind Your Posture
Whether standing at a counter or sitting at the table, posture matters. Shift your weight, engage your core, and avoid locking your knees or slouching forward.
Take Movement Breaks
Short walks, gentle stretching, or stepping outside for fresh air can reduce stiffness and improve circulation, plus give your nervous system a reset.
Hydration & Nutrition Matter
Dehydration and blood sugar swings can worsen muscle tension and fatigue. Drink water consistently and balance holiday treats with protein, fiber, and nutrient-dense foods.
Managing Holiday Stress (Your Nervous System Will Thank You)
Stress doesn’t just live in your mind, it lives in your body. Elevated stress levels can increase muscle tension, disrupt sleep, and slow recovery.
Helpful tools include:
Deep breathing or box breathing
Gentle yoga or stretching
Short moments of quiet or mindfulness
Setting realistic expectations and asking for help
Remember: everything doesn’t need to be perfect to be meaningful.
Post-Holiday Recovery & Chiropractic Care
After the hustle fades, your body may finally speak up. Gentle movement, stretching, and proper rest help your system recalibrate, but chiropractic care can play a key role in recovery.
Chiropractic adjustments support:
Spinal alignment and mobility
Nervous system regulation
Muscle tension relief
Faster recovery from physical stress
Many patients find that regular care during and after the holidays helps prevent minor stress from turning into lingering pain.
Enjoy the Holidays Without the Aches
The holidays should be remembered for laughter, connection, and joy—not neck pain and low back stiffness. Preparing your body, managing stress, and staying proactive about your physical health can make all the difference.
Ready to support your body this holiday season?
Ease Wellness offers personalized chiropractic care at 8 locations throughout the Atlanta, GA area.
👉 Click below to book your appointment, and head into the holidays feeling your best.
