Christmas is brilliant… right up until your lower back starts complaining from bending, lifting, or sitting for way too long. With all the gift-wrapping, present-picking, long drives, films, and big meals, December is basically a back ache booby-trap. Luckily, small tweaks go a long way.

Bend smart when wrapping presents or placing gifts under the tree

1. Lift Smart (Even Light Presents Count)

It’s always the quick, careless bends that tip you over the edge.

Try this:

Hinge from your hips, not your spine.
Bend your knees and bring the item closer to you.
Avoid twisting while lifting.
Slow down - rushing + awkward angles = trouble.
Over reaching is also asking for trouble - if you can’t reach it, you’ll need to try another way.

2. Break Up the Sitting

Christmas involves a lot of sitting. The issue isn’t sitting itself, it’s doing it the same way for hours.

Helpful habits:

Stand or move every 30- 45 minutes.
Switch seats - firm is better than saggy.
Support your lower back with a cushion or rolled towel.
Uncross your legs - sitting with your legs crossed might feel cosy and comfy but it tilts your pelvis and if you sit like that for hours on end - hello discomfort.

3. Keep Hips & Back Mobile

Tight hips send stress straight to your lower back.

A few simple moves help:

Lying on your back- hug your knees in and roll gently back and forth and side to side
Hip flexor stretch
Glute activations (bridges, kickbacks)

Just light movement - not a workout. No one wants to do a full workout with a full belly! That’s a different type of trouble you need to watch out for.

4. Manage Stress Tension

Christmas can get hectic. Stress makes back muscles tighten.

Try:

Slow belly breathing (in 4, out 6)
Gentle mobility like cat-cow or child’s pose

5. Move a Little Every Day

Short bursts keep stiffness away.

Quick wins:

10-minute walk
Quick morning stretch
A few squats or hip hinges before wrapping gifts

If Your Back Still Gets Sore…

Most flare-ups are temporary.

Ease it with:

Gentle movement
Heat - grab that hot water bottle
Switching positions often
Short walks

And if you need a tune-up, I’m here to help you glide through Christmas feeling comfortable and mobile. Get in quick before doors close for Christmas.

Here’s to a happier, ache-free festive season. 🎄

Sabrina is a movement specialist based in Worcester Park, London, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.

How to Avoid (or Ease) Back Ache Over Christmas