Holiday Survival Guide: 6 Ways to Keep Your Body Moving (and Pain-Free) This Season

The holidays are here, bringing joy, travel, celebration, and often, some serious stress on your body.

Between long drives, heavy shopping bags, unfamiliar guest beds, and extra hours on the couch, it’s no surprise many people start January with a sore neck, tight hips, or a tweaked back.

But it doesn’t have to be that way.

At NYPPT, we help patients stay ahead of seasonal tension and stay active, even during the busiest time of year. Here’s how to keep your body moving and feeling good through the holidays.

1. Don’t Skip Your Warm-Ups (Yes, Even in Winter)

Cold muscles are tighter muscles.
Before shoveling snow, wrapping gifts, or tackling a travel day, take five minutes to stretch, move, and activate your core.
A few squats, shoulder rolls, and cat-cow stretches go a long way toward preventing holiday strain.

🡒 Need help building a warm-up that works? Let’s talk →

2. Watch Your Posture While You Shop (and Wrap, and Scroll)

Holiday errands often mean lots of forward-leaning. Whether you’re carrying bags, standing in line, or wrapping gifts on the floor, poor posture adds up quickly.

Quick tip:

• Stack your spine tall when standing

• Use a small footrest or stool while wrapping

• Take breaks from your phone and stretch your neck every 30 minutes

3. Make Space to Stretch Between Travel Days

Flights, road trips, or even staying at someone else’s house can leave your body stiff.

Try this quick recovery flow:

• Standing hamstring stretch

• Hip flexor lunge

• Thoracic spine rotation

• Deep breathing with shoulder openers

🡒 Grab our full mobility cheat sheet here →

4. Avoid the “Couch Lock” Feeling

It’s tempting to spend the entire week on the couch, but staying in one position too long (even a comfy one) stiffens your joints.

Get up every hour. Take a walk after dinner. Stretch while you watch your favorite movie. Your back will thank you.

5. Don’t Ignore That Old Injury Just Because It’s the Holidays

The holidays don’t pause your pain. In fact, many small aches get worse during this season because you’re doing more with less rest.

Our advice?
Check in with your body. That hip, shoulder, or knee that’s been bothering you might be easier to treat now than after it flares up in January.

6. Start Your Reset Before January 1st

Most people wait until New Year’s Day to “get back on track.” But what if you started early?

A single session with a physical therapist can help you:

• Move better

• Sleep deeper

• Prevent nagging tension from becoming an injury

We’ll meet you wherever you are. No big resolutions required.

🡒 Book your holiday tune-up session now →

Frequently Asked Questions (FAQ)

1. Should I wait until the new year to start physical therapy?

No. Starting now can help you avoid January injuries and tension buildup.

2. Can physical therapy help with travel-related stiffness or pain?

Yes. Physical therapy reduces post-travel tightness and keeps you moving comfortably.

3. What if I feel tight but not injured?

You’re an ideal candidate. PT supports prevention and mobility, not just recovery.

4. Is NYPPT open during the holidays?

We offer limited seasonal appointments. Book early to reserve your spot.

5. What’s a realistic goal for physical health during the holidays?

Keep your body moving daily and avoid long periods of inactivity. Even short movement breaks can make a big difference.