My favourite season has finally arrived, that magical time when the Christmas lights go up, the tree comes out, and the child in me is fully unleashed. I adore every part of it, from browsing for thoughtful gifts to wrapping presents late into the night.
But as joyful as the season is, all the extra excitement (and extra lifting!) can take a real toll on our bodies. As an osteopath, I see a wave of patients with sore backs and stiff joints in the run-up to Christmas. Whether it's carrying heavy shopping bags, hunching over rolls of wrapping paper, bracing against the cold, or simply rushing around trying to make everything perfect, our bodies feel the festive frenzy more than we realise.
The good news? With a little pacing and a few mindful habits, you can stay comfortable, mobile, and fully present for the celebrations ahead. Here are my tips to help you enjoy a pain-free, joy-filled Christmas season.
1. Wrap presents with posture in mind
There's nothing more satisfying than settling in for a cosy wrapping session… until your back or neck starts complaining. Long hours of bending over, reaching for sticky tape and sitting in odd positions can quickly turn Christmas magic into a real ache.
To keep things merry and pain-free, stay mindful of your posture. When lifting heavier presents, always use the power of your legs not your back to avoid unnecessary strain. And if you love wrapping presents on the floor, give your body a little support: pop cushions under your knees or shift your setup to a higher surface like a table, kitchen counter, or even your ironing board. Yes, the ironing board! I barely iron, but mine absolutely earns its place every December. It's the perfect height, and I can wheel it into the living room, pop on a Christmas film, and wrap to my heart's content, all while protecting my lower back and neck. Wrap smart, stay comfy, and keep the festive spirit flowing.
© Getty Images2. Warm up first – even if you're not exercising
Before you jump into the big physical jobs of the season, from hauling the food shop to carrying armfuls of gifts, give your body a few minutes to wake up and warm up. A little stretching goes a long way in keeping your joints happy and your muscles ready for action. When you head into the shops, grab a trolley instead of a basket. It's amazing how quickly a basket becomes far heavier than you expect.
© Getty ImagesWhile you're queueing, do a quick body check: drop your shoulders, unclench your jaw, soften your hands. You'd be surprised how often we tense up without noticing - you might even be doing it right now! One of my favourite festive rituals is putting on my Michael Bublé Christmas playlist and dancing around with my little ones before I start wrapping presents. It lifts the mood instantly, gets everyone giggling and gently warms up my joints, the perfect pre-wrapping warm-up during perimenopause. Remember: motion is lotion. When we stay still for too long, the synovial fluid in our joints thickens, making us feel stiff. A little movement beforehand helps everything glide more easily, so you can enjoy the season without the aches.
3. Pace yourself: Christmas is a marathon, not a sprint
The holiday season is bursting with activity from shopping trips, cooking shifts, decorating sessions and all the festive socialising in between. With so much going on, it's easy to get swept up in the excitement and push your body a little too far.
That's when sprains, strains, and festive fatigue can creep in. Instead, think of Christmas as a gentle, joyful pace rather than a race to the finish line. Spread out your tasks, give yourself permission to pause, and build in regular breaks to reset your body and mind. If you're wrapping presents, decorating the house, or cooking up a feast, break those longer sessions into smaller, manageable chunks. A few minutes of rest in between goes a long way in keeping you comfortable, energised, and injury-free. Pace yourself, your body (and your Christmas spirit!) will thank you.
4. Choose festive footwear that loves you back
We all adore a chic pair of shoes to complete our Christmas look, but long days of holiday shopping or standing at festive events can quickly turn magical moments into sore, achy feet.
The right footwear can make all the difference. When you're on the hunt for the perfect gifts, opt for comfortable shoes with proper arch support and cushioning. Trust me, nothing dampens the festive mood faster than foot pain when you're mid–shopping mission.
I'm famous for arriving at events in my comfy trainers and slipping into my heels right before I walk in. It's my secret weapon! If I stay in heels too long, my knees start to complain, which then triggers aches elsewhere.
Wearing heels only for shorter periods means I get to enjoy the whole evening, pain-free and still feeling glam. For the heel lovers out there, explore different styles that offer more support, such as thicker platforms, block heels, or even elegant kitten heels. Your feet (and your joints!) will definitely thank you.
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5. Avoid the sofa slump
Between the King's Speech, back-to-back Christmas films and cosy afternoons snuggled under a blanket, many of us spend far more time on the sofa than usual over the holidays. The trouble is, most sofas are built for comfort and style, not for long-term support and hours of lounging can lead to unwanted aches and pains.
Research shows that prolonged sitting can contribute to stiffness and even cardiovascular issues, so a few simple tweaks can make a huge difference. Pop a cushion behind your lower back for extra support or use a footrest if your sofa is on the deeper side. These little adjustments help keep your spine happy and your posture supported.
Try to get up and move every 30 to 45 minutes, even if it's just for a quick stretch or to make a festive cuppa. When you do sit, change your position often, and switch between the sofa and the floor where possible, the variation keeps your joints supple and prevents that 'stuck' feeling when you finally stand up. Stay cosy, stay supported, and enjoy those Christmas classics without the cricks and aches.
6. Rest well - your body needs a Christmas recharge
The holiday season may be full of sparkle, excitement, and endless to-do lists, but burning the candle at both ends catches up with us fast. Rest is not a luxury; it's the foundation that helps your body repair, recover, and keep up with all the festive fun.
A good night's sleep truly is magic. While you drift off, your muscles unwind, your nervous system resets, and your body prepares for the day ahead. To give yourself the best chance of deep rest, try to avoid screens before bed. Blue light can interfere with your ability to switch off.
My own evening wind-down is simple but sacred: a warm bath is a must, with a soft candle and a little lavender oil diffusing in the background. It creates the perfect calm atmosphere for slipping into peaceful sleep.
It's easy to get swept up in the festive whirlwind, but a few small, intentional steps to support your rest will make a world of difference to how you feel and how much you enjoy the season.
Christmas is meant to be magical, not exhausting, and when you care for your body along the way, you give yourself the space to soak up every sparkling moment. So take your time, protect your energy, and listen to what your body needs.
