I absolutely love this time of year. The lights, the cosy moments, the gatherings, the food, and the chance to slow down — even if the “slowing down” part doesn’t always happen. I also know this season can be bittersweet for many. It can feel joyful, emotional, overwhelming, nostalgic, or heavy, sometimes all within the same hour.

And when emotions rise — excitement, stress, nostalgia, or a mixture of all three — people tend to leap into activities with absolutely no warm-up. One minute you’re peacefully drinking a cup of tea; the next, you’re pulling heavy boxes from the loft, shifting the dining table “just a little to the left,” or deciding that now is definitely the moment to move that awkward piece of furniture.

So, in this blog, I am sharing some practical, light-hearted physio tips for the festive season to help you move through the coming weeks comfortably and safely.

Keeping Active at This Time of Year

Before we dive into mishaps with lifting, carrying, and wrapping, let’s talk exercise. First and foremost: It is entirely okay if your exercise routine looks different right now.

You’re not losing progress or falling behind. You’re adapting to a busy period — and rest is part of a healthy routine.

If you do want to move, feel free to mix it up. Try a new class, go for a walk with friends, or slow things down with something gentle. And yes, if you really want to run wearing a Santa hat… you have my permission.

For my serious exercisers or athletes:

You don’t need to train at full intensity to maintain your baseline.

Reducing your volume by 20–40% — while keeping a bit of strength work, mobility training, or technique practice — is usually enough. Just prioritise warm-ups, cool-downs, good hydration, and recovery.

Right let’s get to My Top Physio Tips for the Festive Season:

 1. Moving Furniture: Let’s Not Make It a Contact Sport

This time of year brings spontaneous rearranging:

“Let’s just move the sofa…” “Could you help me shift this table?” “This will only take a second.” It never takes a second.

The physio view: Bending from your back rather than your knees increases compressive force on your lumbar spine. Add twisting, and the risk of irritating your discs or facet joints shoots up. Tiredness, stress, or emotional load makes you even more vulnerable.

What to do instead:

  • Bend your knees
  • Keep the load close to your body
  • Avoid twisting
  • Ask for help with awkward or heavy items

Why it matters: Your lower back thrives on stability. Unexpected forces in awkward positions are exactly what it dislikes.

2. Heavy Presents: The Mystery Box Challenge

Some gifts weigh nothing; some weigh the emotional burden of the entire year.

The physio view: If you lift without engaging your core or keeping the load close to your body, you increase stress on the intervertebral discs. Sudden heaviness can cause muscle guarding, leading to stiffness or that infamous “pull” in your back.

How to lift safely:

  • Stand with feet shoulder-width apart
  • Face the box directly
  • Keep it close to your centre of gravity
  • Lift through your legs
  • Avoid twisting

Why it matters: Your muscles support you best when your joints are aligned. Twisting or reaching throws everything off.

3. Wrapping Presents: A Neck-and-Shoulder Trap

Wrapping on the floor in a hunched position is practically an endurance event.

The physio view: Long periods of neck flexion compress the front of the cervical spine and strain the muscles at the back. Added rounded shoulders bring your upper traps into overdrive — a common cause of tension headaches.

Better wrapping habits:

  • Use a table or an ironing board
  • Keep items centred in front of you
  • Change position every 15–20 minutes
  • Do gentle neck stretches or shoulder rolls

Why it matters: Your body tolerates movement well. It struggles with long, awkward stillness.

4. Decorating High Places: Reaching for the Stars… Carefully

Overstretching overhead is one of the quickest ways to irritate your shoulder.

The physio view: Lifting your arm above shoulder height relies heavily on the rotator cuff to stabilise the joint. Overreaching alters the movement of the shoulder blade, creating impingement — that sharp, unpleasant “pinch.”

Safer decorating tips:

  • Use a stable stool
  • Keep items within comfortable reach
  • Avoid twisting while reaching

Why it matters: Your shoulder is wonderfully mobile but relies on delicate muscular coordination. Overreaching disrupts that system.

5. Shopping Bags: You’re Not a Pack Mule

I know the instinct: one trip or nothing. Thinking you can make it, playing Jenga with all your bags, while trying to find the car keys or your bus ticket!
The physio view: Uneven loads pull your spine out of alignment, forcing your core to stabilise asymmetrically. This can irritate the SI joint, strain the lower back, or create tightness through the neck and shoulders.

Do this instead:

  • Split bags evenly
  • Use longer straps to keep the weight close
  • Take multiple trips

Why it matters: Balance in your load means balance in your muscles — and much less strain.

Looking Ahead to 2026: Some Gentle Prompts

I’m not a big believer in resolutions. They’re often rigid and guilt-inducing.

Instead, consider these reflective prompts:

  • What brought you joy this year — and how can you create more of it?
  • Which boundaries protected your well-being?
  • Which habits truly supported you?
  • Where do you want to invest your energy next year?
  • How do you want your life and health to feel in 2026?

Intentions are kinder. And kinder changes tend to last.

Clinic Opening Hours Over the Festive Period

  • Closed from 24th to the 29th of December.
  • We have limited clinics available on the 30th and 31st, and back to normal on the 2nd of January 2026!

Appointments tend to fill quickly at this time of year, so please book ahead if you need support.

A Final Word from Me

This time of year can be magical, challenging, emotional, warm, or overwhelming — sometimes all at once. However it looks for you, I hope you can find moments of ease and gentleness.

And if your back, shoulders, or anything else starts protesting. We are here to help you move comfortably into 2026 and beyond. Remember, you can now book online!