Lower Back Pain Over Christmas: How to Manage a Flare-Up Without Ruining the Holidays
Christmas is meant to be a time to slow down, but for many people it does the opposite to their lower back.
Extra lifting, awkward sleeping arrangements, long car journeys, more sitting than usual and a sudden change in routine can all combine to trigger acute lower back pain. At Body Zest, we see a clear spike in back pain every December, often in people who were “mostly fine” beforehand.
The good news is that most Christmas back pain is manageable with the right approach. Here is how to calm things down and avoid turning a short flare-up into a longer-term problem.
Why lower back pain often flares up at Christmas
Lower back pain around Christmas is rarely caused by one single thing. It is usually the build-up of several small stresses.
Common triggers include:
Lifting boxes, food shopping, children or decorations in a rush
Sitting for long periods on soft sofas or dining chairs
Sleeping on unfamiliar mattresses or sofa beds
Long drives with limited movement breaks
Less regular movement and exercise
Cold weather causing muscles to tighten
Your back is very good at coping with load when it is introduced gradually. Christmas tends to deliver a lot of load, very suddenly.
First things first: what not to do
When back pain hits, many people panic. These are the most common mistakes that actually slow recovery.
Do not rest completely
Short periods of rest can help, but staying still for days will usually make things worse.
Do not stretch aggressively into pain
Pulling hard on a sore back can increase muscle guarding and irritation.
Do not assume damage
Most acute lower back pain is not caused by serious injury, even if it feels intense.
How to manage acute lower back pain over Christmas
1. Keep moving, gently and often
Movement is one of the most effective pain-relief tools available.
You do not need to exercise hard. Aim for:
Short, frequent walks
Gentle changes of position every 20–30 minutes
Light movement through a comfortable range
If a movement eases your pain slightly, that is a good sign.
2. Use heat wisely
Heat can help relax muscle tension and improve comfort.
Try:
A hot water bottle or heat pack for 10–20 minutes
Warm showers, especially in the morning
Avoid falling asleep with heat directly on the skin.
3. Modify how you sit, not just how long
Christmas seating is often part of the problem.
Helpful tips:
Sit with feet flat on the floor
Use a small cushion or rolled towel at your lower back
Avoid slouching into very soft sofas for long periods
Stand up regularly, even if you feel “comfortable”
Comfort does not always mean your back is coping well.
4. Be mindful when lifting
You may not be able to avoid lifting over Christmas, but you can reduce strain.
Bring items closer to your body
Avoid twisting while carrying
Exhale as you lift to reduce tension
Break loads into smaller trips where possible
Slow and controlled beats rushed and awkward.
5. Gentle exercises that often help acute pain
These movements should feel easy, not forced. Stop if pain worsens.
Pelvic tilts while lying on your back
Knee rolls side to side in lying
Gentle hip stretches rather than pulling on the lower back itself
If you are unsure, less is more.
When should you seek help?
Most acute lower back pain settles within days to a couple of weeks. However, it is worth getting checked if:
Pain is worsening rather than settling
You are struggling to sleep due to pain
Pain is stopping you from walking normally
You have had repeated flare-ups over the last year
Early assessment often prevents a short-term issue becoming a persistent one.
At Body Zest, we focus on understanding why your back has flared up, not just treating the pain. That usually includes hands-on treatment, advice tailored to your lifestyle and a simple plan to build resilience after the festive period.
A final note
Lower back pain over Christmas is common and, in most cases, very manageable. Your back is strong and adaptable, even when it feels anything but.
Small, sensible steps now can make a big difference to how quickly you recover and how confident you feel moving into the New Year.
If you would like support, guidance or reassurance, our team is here to help.
Book you appointment with one of our Osteopaths here.