<< Back
Why Your Back Hurts More Around the Holidays (And What to Do About It)
December 25, 2025
Between travel, errands and time in the kitchen, the holidays ask a lot of your back.
But with a few smart strategies, you can protect your back from the strain of the holiday season.
Pedro Coutinho, MD, neurosurgeon with Hartford HealthCare’s Ayer Neuroscience Institute, shares why your back might hurt more around the holidays – and more importantly, what you can do about it.
1. Long hours on your feet
Shopping, cooking and socializing all mean more time standing than usual.
“Standing in one place for extended periods puts pressure on the lower back, especially if your posture isn’t ideal,” says Dr. Coutinho. “It can strain your muscles and joints in ways you may not notice until later.”
Planning to be on your feet a lot? Choose supportive shoes, shift your weight often and give yourself breaks to sit and stretch.
> Related: Don’t Ignore Back Pain. Do These 6 Exercises Instead
2. Heavy lifting
Those bins of decorations and gift boxes add up.
“Lifting with poor form is one of the most common causes of back pain around the holidays,” Dr. Coutinho says. “Twisting while carrying something heavy can be especially risky.”
Whenever possible, lift with your legs, not your back — and ask for help instead of trying to move everything yourself.
> Related: 6 Bad Posture Habits That Are Hurting Your Spine
3. Travel strain
Hours in the car or on a plane can leave your back aching.
“Sitting for too long, especially in cramped spaces, compresses the spine and tightens the muscles,” says Dr. Coutinho. “This is often why people feel achy after long trips.”
Plan to stretch or walk every hour, even if it means pulling over during a road trip or standing in the aisle on a flight. A small lumbar pillow can also make a big difference.
4. Stress and tension
Holiday pressure doesn’t just weigh on your mind — it weighs on your body.
“When we’re stressed, our muscles tighten, especially around the neck, shoulders and back,” Dr. Coutinho notes. “This tension can quickly translate into pain.”
Mindfulness, deep breathing or even a short walk outside can ease stress – and protect your spine.
> Related: 5 Best Stretches for Back Pain
5. Sleeping away from home
Guest beds, air mattresses and hotel rooms aren’t always spine-friendly.
“Sleeping on a mattress that’s too soft or unsupportive can leave you waking up stiff or sore,” says Dr. Coutinho. “Even just one or two nights can have a big impact.”
If you’re traveling, try bringing a supportive pillow, or ask for extra blankets to adjust the firmness of the bed. When in doubt, try stretching before and after you sleep.
> Related: Tired of Waking Up With Neck and Back Pain? Try These 5 Tips
6. Skipping exercise
Routines often go out the window during the holidays.
“People are busy, so they don’t move as much — and inactivity can make back pain worse,” Dr. Coutinho says. “The muscles that support your spine get weaker, which leaves you more vulnerable.”
Even short bursts of activity, like a 15-minute walk after dinner, can help keep your muscles strong.
> Related: 4 Signs It’s Time to See a Doctor for Your Back Pain
6 ways to avoid back pain this holiday season
Want to keep back pain from stealing your holiday spirit? Try these quick tips:
- Pack strategically. Spread out heavy loads and use rolling bags whenever possible.
- Check your posture. Keep shoulders back, knees soft and weight evenly distributed when you’re on your feet.
- Focus on your form. Lifting something heavy? Be sure to bend at the knees, not the waist, and avoid twisting with heavy objects.
- Take time to stretch. Take a few minutes every hour on long trips or during shopping marathons.
- Find ways to move every day. Even a short walk or light yoga can help keep your back muscles strong.
- Make rest a priority. Bring your own pillow or supports to make guest beds more comfortable.
Because a healthy back means you can focus on what really matters — time with family, friends and maybe even a slice of pie.