3 Things No One Tells You About Holiday Pain
The holidays are supposed to be joyful.
They’re also… a lot.
Long car rides. Packed flights. Heavy bags. Extra standing. Extra lifting. Less sleep. Way less recovery.
And somehow, your body is expected to just handle it.
If your neck, back, knees, or hips start acting up in December, it’s not because you’re “getting old”. It’s because your body is being asked to do more, faster, and with fewer breaks than usual.
I see this every year, and I live it, too. As a mom of four, I know what it’s like trying to squeeze every last ounce of holiday cheer into an already packed schedule. School events, travel, hosting, shopping, and still making sure everyone has “the memories.”
When you’re on the move every second and putting everyone else first, it’s easy to ignore the early signs that your body is asking for a break. That’s when those familiar aches and pains show up, right when you don’t need them.
- 1: Your Body Hates Sudden “All-Day” Activity, Even If It’s Not Heavy
Most holiday pain doesn’t come from one big mistake.
It comes from doing low-level activity for way longer than your body is used to.
Think about it:
Walking airports for hours
Standing in kitchens all day
Shopping, decorating, hosting
Sitting in cars or planes longer than normal
What helps:
Break long activity days into chunks.
Sit down every 30–45 minutes, even for a brief moment.
Change your position often.
Rotate your tasks instead of powering through one thing for hours.
- 2: Travel Pain Isn’t About Sitting. It’s About Not Resetting
Car rides and flights get blamed for pain, but the real problem is what happens after.
Before lifting or walking far, take 90 seconds to wake your body back up.
Stand tall.
Rotate your shoulders.
Straighten and bend your knees.
Take a few deep breaths.
- 3: Overdoing It Isn’t About Strength. It’s About Timing
Most people overdo it when tired, rushed, cold, or already exhausted.
Do your demanding, physical tasks earlier when possible.
Warm up your body first.
Save your lighter tasks for later.
And remember…if pain shows up every December, or lingers into January, that’s a sign something underneath needs attention.
Click below to schedule your free Discover Visit at Complete Physical Rehabilitation now.
In just a short 15 minute session, you’ll get fast answers to your pain problems PLUS a detailed plan on how to solve them, guaranteed!
Dr. Asha Pumarada, DPT, MDT, is a physical therapist and co-owner of Complete Physical Rehabilitation, which she runs with her husband, Dr. James Pumarada.
With over 25 years of experience and a specialty in McKenzie-based back pain relief, she’s helped thousands of patients stay active and pain-free.
When she’s not in the clinic, you’ll find her juggling suitcases, snacks, and sneakers on her travels with Dr. James and their four kids, doing her best to follow her own advice!