Don't Let Holiday Stress Trigger Your Back Pain

The holidays are supposed to feel warm, cozy, and joy-filled — but let’s be honest, they often bring a whole lot of stress. Between travel, shopping, hosting, family dynamics, and trying to make everything perfect, your body can end up carrying way more tension than you realize.

For many people, that tension goes straight to the back.

If your lower back starts acting up the minute the holiday season ramps up, you’re not imagining it. Dr. Dev Sen and our team at Prime Regenerative and Pain Management in Fredericksburg, Virginia, recognize that stress and back pain are deeply connected.

Here’s how to keep the season happy and keep your back pain in check.

How stress makes back pain worse

Holiday stress doesn’t just stay in your head. It travels through your nervous system and lands in the muscles that hold you upright all day, especially your neck, shoulders, and lower back. Stress affects your back by:

Tightening your muscles and creating tension
Increasing inflammation
Disrupting your sleep & muscle recovery
Causing clenching, hunching, or shallow breathing
Intensifying preexisting back pain

When you’re overwhelmed, your muscles don’t get the downtime they need. You spend weeks in fight-or-flight mode, keeping your spine and supporting muscles on high alert.

Holiday habits that add to back pain

Let’s call out a few holiday habits that can make back pain flare up, even when stress isn’t the main culprit. Common triggers include:

Lugging heavy bags and boxes of decor
Long car rides or flights
Hours of cooking or wrapping gifts
Sleeping in different beds
Skipping normal exercise routines

Even festive activities can add up. The key isn’t avoiding holiday fun but staying aware and adjusting before the pain kicks in.

Smart ways to protect your back this season

You don’t need to overhaul your whole routine to avoid back pain. Just build in a few simple habits that keep your body supported even when the holiday madness hits. Try these stress- and spine-friendly tips:

Don’t just sit there

We recommend standing and stretching every hour. Try rolling your shoulders and ankles, and using a small travel pillow for lumbar support.

Lift smarter, not harder

If you’re picking up heavy bags, boxes, or even pets, we recommend bending at your knees, keeping the weight close to your body, and avoiding twisting while lifting.

Keep a mini movement routine

A little goes a long way. We recommend five minutes of gentle stretching, a short daily walk, and light yoga or mobility work. That keeps your muscles from seizing up under stress.

Prioritize real rest

Quality sleep reduces inflammation and muscle tension. Limit late-night screen time, create a calming bedtime wind-down, and stretch or breathe deeply before bed.

Set boundaries

Sometimes, avoiding back pain is less about posture and more about emotional load. Delegate tasks, build downtime for yourself, and don’t be afraid to say no to plans that overwhelm you.