Holiday Rest Without the Aches: Keep Your Body Moving

The holidays are around the corner. A valuable time to rest, recharge, and connect with family and friends. Rest is essential, but many people find that long periods of sitting, travelling, or lying on the couch can leave their bodies feeling stiff, sore, and low on energy once January arrives.

Research suggests that prolonged sitting and low levels of physical activity are linked to musculoskeletal discomfort, especially around the lower back and neck. A number of recent studies have found that extended sitting, particularly in poor postures, is associated with increased reports of low back pain and other musculoskeletal symptoms, even though the exact cause-and-effect relationship is still being explored.

The good news? Gentle, regular movement – not extreme exercise – can help you feel more comfortable and mobile as you move into the new year.

This article is for general information and does not replace an assessment by a registered health professional. If you have persistent or worrying pain, please seek individual advice from your physiotherapist, doctor, or other appropriate practitioner.

Why Do We Feel Stiff When We Slow Down?

When we sit or lie down for long periods, several things happen in the body:

• Joints are held in one position for a long time, so the fluid inside the joints does not circulate as well as when we move.

• Muscles switch off or stay in a shortened position, which can lead to a feeling of tightness, weakness, or “dead legs”.

• Posture tends to drift: shoulders round forward, the head moves closer to the screen or book, and the lower back loses its natural curve. Over time, this may contribute to discomfort in the neck, back, and shoulders.

  
  

Studies in office and workplace settings suggest that prolonged static sitting and poor posture are important risk factors for developing musculoskeletal disorders, including lower back discomfort.

One systematic review found that longer sitting periods can be linked with immediate increases in low back pain in adults, even if they do not always lead to long-term episodes. Another analysis reported that sedentary behaviour in both work and leisure time is associated with a moderate increase in the risk of low back pain in adults, children, and adolescents

While more research is still needed, these findings support what many people experience: too much stillness can make our bodies feel sore and stiff.

How Much Movement Do We Actually Need?

You do not have to train like an athlete to protect your health during the holidays. Global physical activity guidelines recommend that adults accumulate at least 150–300 minutes of moderate-intensity aerobic activity per week (such as brisk walking) or 75–150 minutes of vigorous activity, plus muscle-strengthening activities on two or more days per week.

In simple terms, that’s about 30 minutes of moderate-intensity movement on most days of the week, which can be broken up into shorter, manageable sessions.

Importantly, research is also showing that breaking up long sitting periods with short bouts of light activity has its own health benefits. In a recent trial, replacing uninterrupted sitting with light-intensity walking in a simulated workday improved several inflammatory and cardiometabolic risk markers in young adults with overweight and obesity.

This supports a simple message:

Any movement is better than none – and small, regular movement breaks really do matter.

Simple Daily Habits for the Holiday Season

The goal over the holidays is not to start a strict training regime, but to maintain gentle, consistent movement so that your body feels ready for the new year.

You can adapt the ideas below to your own health, pain levels, and daily routine. If something increases your pain or feels unsafe, stop and seek advice from a health professional.

1. Move Daily – Even Short Walks Count

• Aim for short walks throughout the day: around the block, around the garden, or up and down a passageway.

• On travel days, try to stand up and walk for a few minutes every 30–60 minutes where possible (for example at rest stops or around the house between movies).

• Remember that incidental activities – walking to a nearby shop, playing with children or pets, or doing light household tasks – all contribute to your daily movement.
  

2. Stretch Often and Engage Your Core Gently

Light stretching can help your body feel more comfortable after long periods of sitting or lying down:

• Gently roll your shoulders, turn your head side to side, and open your chest by bringing your arms out and slightly back.

• Stand up and stretch your hips by stepping one foot behind you, keeping your heel down and your body upright.

• If it feels comfortable, try gentle core engagement: for example, lying on your back with knees bent and tightening your lower tummy muscles as you breathe normally.

Avoid any movements that cause sharp pain, tingling, or a significant increase in symptoms. If you are unsure which exercises are appropriate for your condition, a physiotherapist can guide you.

3. Lift with Your Legs and Stay “Core Aware”

Holidays often involve lifting luggage, children, groceries, or boxes of decorations. To reduce strain on your back:

• Bring the load closer to your body before lifting.

• Bend through your hips and knees rather than rounding your back.

• Exhale gently as you lift and think of “bracing” your tummy muscles without holding your breath.

• If the object is too heavy, ask for help or split the load into smaller parts.

These habits support safer lifting mechanics and may reduce stress on your lower back and other joints.

4. Make Movement Enjoyable

Consistency beats intensity, especially when you are tired or recovering from a busy year:

• Choose activities you enjoy: dancing in the lounge, swimming, gardening, or walking on the beach.

• Invite family or friends to join you so that movement becomes a social activity, not an obligation.

• If you use a phone or watch, set gentle reminders to stand up, stretch, or walk every 30–60 minutes during long screen or TV sessions.

If you live with pain or a long-term condition, your physiotherapist can help you find safe ways to move that respect your limitations.

When Should You Seek Professional Advice?

Although occasional stiffness or mild discomfort after sitting is common, there are times when you should seek help from a health professional, such as a physiotherapist or medical doctor. Consider booking an assessment if:

• Pain is persistent for more than a few weeks, or keeps returning.

• Discomfort interferes with sleep, daily activities, or work.

• You notice weakness, significant numbness, or changes in bladder or bowel function – in these cases, seek urgent medical attention.

• You are unsure which movements or exercises are safe for your specific condition.

  
  

A physiotherapist can assess your individual situation, provide a diagnosis within their scope of practice, and work with you to develop a management plan that combines education, exercise, and other appropriate interventions, in line with evidence-based practice and local professional guidelines.

Key Takeaway

The holidays should leave you feeling rested – not more sore and sluggish. By adding small, regular movement breaks, choosing activities you enjoy, and paying attention to posture and lifting techniques, you can help your body feel more comfortable as you head into the new year. If pain is limiting your ability to move or enjoy your holiday, a registered physiotherapist is there to support you.

Consistency over intensity: gentle, daily movement can go a long way towards keeping you strong and mobile.

References

Bull, F. C., et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine.

De Carvalho, D. E., et al. (2020). Association of exposures to seated postures with immediate increases in back pain: A systematic review of studies with objectively measured sitting time. Journal of Manipulative and Physiological Therapeutics.

Hoffmann, S. W., et al. (2024). Effects of interrupting prolonged sitting with light-intensity physical activity on inflammatory and cardiometabolic risk markers in young adults with overweight and obesity: Secondary analyses of the SED-ACT randomized controlled crossover trial. Biomolecules, 14(8), 1029.

Mahdavi, S. B., et al. (2021). Association between sedentary behavior and low back pain: A systematic review and meta-analysis. Health Promotion Perspectives.

Markova, V., et al. (2024). Assessing the impact of prolonged sitting and poor posture on lower back pain: A photogrammetric and machine learning approach.