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Writer's pictureJames Tomlinson
5 days ago3 min read

"Bounce Back After the Holidays: Expert Tips to Beat Backache and Stay Strong"

The Christmas holidays are a time for celebration and indulgence, but they can leave you with unexpected aches and pains. If you find yourself dealing with backache or general discomfort after the festivities, it’s important to understand the causes and how to recover. Here are the key reasons behind holiday-related back issues and expert advice to help you get back on track.
Backache and Christmas Holidays
Plan a healthy and active year ahead

Why Do Backaches Worsen During Christmas?

  1. Prolonged Sitting: From long family dinners to hours on the couch watching holiday movies, extended periods of sitting can strain your back muscles and lead to stiffness.

  2. Poor Posture: Slouching while relaxing or sitting in non-ergonomic chairs can exacerbate discomfort in your spine.

  3. Physical Stress: Carrying heavy shopping bags, lifting decorations, or even bending frequently while setting up Christmas trees can put undue strain on your back.

  4. Weight Gain: The rich and calorie-laden holiday diet can contribute to weight gain, adding extra pressure on your spine.

  5. Emotional Stress: The holidays can be stressful, and tension often manifests in the body as tight, achy muscles - particularly in the back and neck.


Incorporating strength training and gym classes into your routine during or after the holiday season can help alleviate and prevent back pain. Here’s why:

  1. Strengthening the Core: Strong core muscles act as a natural brace for your spine. Exercises that target the abdominals, obliques, and lower back can reduce the risk of injury and provide better posture support.

  2. Improving Flexibility: Stretch and strength classes often include exercises to improve flexibility, which can ease stiffness and improve overall mobility.

  3. Stress Relief: Physical activity releases endorphins, reducing stress levels and preventing stress-induced muscle tension.

  4. Better Posture Awareness: Gym classes, particularly yoga or Pilates, teach you how to maintain proper posture in daily activities, reducing strain on the back.

  5. Rehabilitation and Prevention: A physiotherapist can guide you in using gym equipment or bodyweight exercises safely to target specific weak points and prevent recurrence of back pain.

A Physiotherapist’s Advice

  1. Stay Active: Don’t let the cold weather or festive obligations stop you from moving. Aim for at least 30 minutes of light to moderate physical activity daily, such as brisk walking or stretching routines.

  2. Pay Attention to Your Posture: When sitting for extended periods, use chairs with proper back support. Keep your feet flat on the floor and avoid slouching.

  3. Incorporate Targeted Exercises: Strength and gym classes designed to enhance back health can be incredibly beneficial. Consider consulting a physiotherapist for a personalized program tailored to your needs.

  4. Take Frequent Breaks: If you’re sitting for long periods, stand up and stretch every 30 to 60 minutes to reduce muscle fatigue.

  5. Manage Stress: Practice relaxation techniques like deep breathing, meditation, or yoga to keep stress levels in check.




Getting Back on Track

If backache persists despite your efforts, don’t hesitate to seek professional help. Physiotherapy can offer:

Starting the new year with a solid plan for your health can make a significant difference. Consider our Monitoring Memberships –Basic or Premium – to help you plan a healthy and active year ahead. These memberships provide expert guidance and ongoing support to keep you on track and pain-free.


The Christmas holidays don’t have to be synonymous with back pain. By staying active, prioritizing strength and gym classes, and seeking advice from a physiotherapist, you can enjoy the festivities without discomfort. Take charge of your back health this season and start the new year pain-free and rejuvenated!



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