Holiday Stress & Muscle Tension: How to Keep Your Body Relaxed
The holiday season is supposed to feel fun, festive, and restful — but let’s be honest.
Between Christmas shopping, family gatherings, travel plans, and juggling a busier schedule, December can be one of the most stressful months of the year.
And your body feels it.
Tight shoulders.
Stiff neck.
Sore lower back.
Jaw tension.
Headaches.
At Good Vibes Physio, we see these holiday-related aches every year. But the good news? With a few simple strategies, you can keep your body relaxed, mobile, and calm throughout the festive season.
Here’s how.
Why Holiday Stress Shows Up in Your Muscles
When you’re stressed — even in good ways — your body shifts into “protective mode.”
Your muscles naturally tighten, especially in areas like:
Neck
Shoulders
Jaw
Lower back
Hips
Combine that with travel, more sitting, more lifting, or late nights, and tension can build quickly.
Your body holds your stress… even when your mind is trying to enjoy the holidays.
Common Signs of Holiday Muscle Tension
You might notice:
Neck or shoulder tightness
Tension headaches
Jaw clenching (especially at night)
Lower back stiffness
Feeling “wound up” or restless
Soreness after long shopping days
Trouble sleeping from discomfort
If any of this sounds familiar, your body is asking for a reset.
How to Keep Your Body Relaxed This Holiday Season
1. Prioritise Movement Snacking
You don’t need long workouts — just small bursts of movement.
Every 45–60 minutes, try:
Shoulder rolls
Gentle neck stretches
Cat-cow movements
Back rotations
Deep breathing while lifting arms overhead
Movement interrupts the tension cycle.
2. Reset Your Breath (It’s More Powerful Than You Think)
Stress changes your breathing without you noticing — making it shallow and tight.
Try this 30-second reset:
Inhale for 4 → hold for 2 → exhale for 6.
Repeat 4–5 times.
It relaxes:
Neck
Shoulders
Rib cage
Nervous system
Perfect for queues, car rides, or Christmas chaos.
3. Choose “Body-Friendly” Postures
Holiday activities often mean long periods of poor posture:
Slouching on couches
Sitting on soft chairs
Wrapping gifts on the floor
Leaning over kitchen benches
To avoid tension:
Change positions often
Sit with support behind your lower back
Bring tasks closer to you
Avoid long stretches of sitting still
Your body loves variety.
4. Stretch the Tension Hotspots
These areas tighten first when you’re stressed:
✔ Neck - Side stretches + chin tucks
✔ Shoulders - Doorway pec stretch + shoulder rolls
✔ Lower back - Child’s pose + hip flexor stretch
✔ Jaw - Gentle jaw opening + relaxing tongue posture
Just 2–3 minutes a day can keep tightness from building.
5. Schedule “Active Rest”
Rest doesn’t have to mean lying still.
Active rest includes:
A slow walk
Mobility routine
Gentle yoga
Breathing exercises
Light stretching
This reduces cortisol and prevents stiffness.
6. Lift, Carry & Wrap Smartly
Holiday tasks cause more injuries than people realise.
Tips:
Carry multiple light bags, not one heavy one
Alternate sides when holding items
Take breaks when wrapping gifts
Use your legs, not your back, when lifting
Small adjustments → fewer aches.
7. Give Your Muscles Recovery Time
Stress + busyness = very little downtime.
Try building in:
Warm showers
Light evening stretching
Heat packs on tight areas
Short walks after meals
A physio tune-up if something feels off
These help your nervous system settle
When You Should See a Physio
Book a session if you notice:
Pain lasting more than a few days
Headaches becoming more frequent
Sharp or shooting pain
Persistent lower back tightness
Tingling or numbness
Difficulty turning your head
A quick assessment stops small problems from becoming January injuries.
The holidays don’t have to leave you tense, sore, and exhausted.
With the right balance of movement, rest, and awareness, you can keep your body relaxed and enjoy a Christmas that feels good — not stressful.
Your mind needs the break.
Your body needs smart movement.
Blend both, and you’ll step into the new year feeling calm, loose, and recharged.
Feeling tight, overloaded or stressed already?
📅 Book a pre- or post-Christmas physio session at Good Vibes Physio and let us help reset your body so you start 2026 feeling relaxed, mobile, and pain-free.
