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Holiday Season Injury Prevention: How to Stay Pain-Free in December

December, 2025

The holiday season is a time for celebration, travel, and quality time with loved ones — but it also brings a surprising increase in aches, pains, and preventable injuries. From decorating and shopping to cooking and long hours on the road, December’s activities can place extra stress on your body.
At Go Physical Therapy, we want you to enjoy the holidays feeling strong, mobile, and pain-free. Here’s how to protect your body this season — and when to consider professional support.
Why Injuries Increase During the Holidays
December places unique demands on the body.

The most common holiday-related injuries include:

  • Decorating Injuries
    Reaching overhead to hang lights, lifting heavy boxes of décor, and climbing ladders can strain the shoulders, neck, and lower back.
  • Shopping Strains
    Hours of walking, carrying heavy bags, and pushing carts can aggravate knee, hip, and back pain.
  • Cooking & Hosting Fatigue
    Standing for long periods and repetitive motions like chopping can lead to wrist, foot, and upper-back discomfort.
  • Travel-Related Pain
    Long flights, road trips, and cramped seating postures often cause stiff backs, tight hips, and neck pain.
  • Winter Weather Slips
    Cold temperatures increase joint stiffness, while slippery sidewalks can lead to sprains and falls.

Top Tips to Stay Pain-Free in December

  1. Warm Up Before Holiday Activities
    Just like any physical activity, decorating, lifting, or long shopping days require preparation.
    Try simple movements such as:
    Shoulder circles
    Gentle back extensions
    Light marching in place
    Hip openers
    This improves circulation and reduces the chance of muscle strains.

  2. Lift Smart — Protect Your Back
    Whether you’re lifting gifts, suitcases, or storage boxes:
    Bend at your knees, not your waist
    Hold items close to your body
    Avoid twisting while lifting
    Ask for help with heavier items
    Proper lifting reduces lower-back injuries — one of the most common issues we treat.

  3. Take Breaks from Standing & Walking
    Long holiday shopping days can overload the feet, hips, and knees.
    Give your body a break by:
    Sitting every 45–60 minutes
    Wearing supportive shoes
    Switching bags from one hand to the other
    Using a backpack instead of one-sided purses

  4. Stay Hydrated & Keep Moving
    Cold weather makes people drink less water and move less, increasing stiffness.
    Small habits can help:
    Drink water consistently throughout the day
    Set reminders to stretch every 2–3 hours
    Use a warm compress for tight muscles

  5. Keep Your Core Strong
    A stronger core supports the spine during lifting, decorating, and travel.
    Simple exercises include:
    Planks
    Dead bugs
    Glute bridges
    Side planks
    Even 5–10 minutes a day can make a difference.

  6. Practice Safe Ladder Use
    If you’re decorating:
    Ensure the ladder is stable and secure
    Don’t stand on the top step
    Avoid leaning to one side
    Have someone hold the base
    Most ladder-related injuries happen from small, avoidable mistakes.

  7. Prepare for Travel
    Avoid stiffness and painful flare-ups by:
    Using lumbar support while sitting
    Taking walking/stretching breaks every 1–2 hours
    Adjusting seat height and posture
    Stretching your neck and shoulders regularly
    When to Seek Help From a Physical Therapist
    You should consider seeing a PT if you experience:
    Persistent neck, back, shoulder, or knee pain
    Difficulty with lifting, bending, or standing
    Pain that interferes with travel or holiday activities
    A recent fall, sprain, or muscle strain
    Stiffness that doesn’t improve with home care

At Go Physical Therapy, our therapists provide customized evaluations and treatment plans to help you recover quickly and prevent injuries from returning.
Enjoy a Pain-Free Holiday Season with Go Physical Therapy
This December, prioritize your health while enjoying everything the holidays have to offer. Whether you’re preparing for a busy season or recovering from a recent injury, our team at Go Physical Therapy is here to support you.
Book your appointment today and step into the new year feeling strong, mobile, and pain-free.

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