The holidays bring connection, celebration, and plenty of joy, but they can also bring full schedules, extra responsibilities, and more stress than we’d like to admit. At Bodyworks Physical Therapy in Fargo, we often see holiday stress show up physically: tight shoulders, headaches, low back pain, restless sleep, and flare-ups of old injuries.
This season, give yourself the gift of staying calm, centered, and physically well. Here are our PT-approved holiday stress relief tips to protect your body and your peace through the busiest time of year.
1. Stress Shows Up in the Body – Know the Signs
Before you can manage holiday stress, it helps to understand how it affects you physically. Some of the most common symptoms we treat this time of year include:
- Neck and shoulder tension
- Low back pain from long drives, shopping, or hosting
- Headaches or jaw tightness from clenching
- Fatigue due to interrupted routines and poor sleep
- Tight hips or upper back stiffness from travel
- Digestive discomfort linked to stress responses
If your body feels “louder” than usual this time of year, it’s not a coincidence – your nervous system is working overtime.
2. Move Your Body Daily (Even in a Fargo Winter!)
Movement is one of the most powerful tools for decreasing stress. Even 10–15 minutes can loosen stiff muscles, lift your mood, and increase energy. Try these winter-friendly movement options:
- A short indoor walk
- Gentle stretching before bed
- Easy mobility exercises (cat–cow, shoulder rolls, hip circles)
- Wall angels or thoracic extensions to undo “holiday hunch” posture
If cold weather or icy sidewalks in Fargo, West Fargo, or Moorhead are limiting your movement, simple indoor exercises can make a huge difference.
3. Protect Your Back and Neck During Holiday Tasks
Holiday stress often goes hand-in-hand with physical strain from shopping, cooking, hosting, or decorating. A few PT-approved strategies:
- Keep heavy bags close to your body when carrying gifts or groceries
- Use two hands when lifting awkward objects
- Take breaks from prolonged standing or looking down at your phone
- Engage your core when bending or lifting
These small, mindful tweaks help prevent the “holiday back pain” we frequently treat in December and January.
4. Breathe: Your Built-In Stress Relief Tool
Deep, intentional breathing helps calm your nervous system within seconds. One of our favorite techniques at Bodyworks Physical Therapy is 4-6 Breathing:
- Inhale for 4 seconds
- Exhale for 6 seconds
- Repeat for 1–2 minutes
A longer exhale signals safety to your body, helping reduce tension, anxiety, and even pain.
5. Prioritize Sleep (Your Body’s Reset Button)
Busy holiday schedules can disrupt your normal sleep routine. Rest is essential for both stress relief and physical recovery. Tips for better sleep:
- Aim for a consistent bedtime
- Limit screens 30 minutes before sleep
- Keep your room cool and dark
- Stretch your neck, back, and hips before bed.
A well-rested body handles stress much more effectively.
6. Set Boundaries to Protect Your Time & Energy
The holidays can pull you in many directions with family events, volunteer obligations, shopping, cooking, hosting. You’re allowed to protect your time and energy. Here are a few gentle boundary ideas:
- “We can only stay for an hour tonight.”
- “I’d love to help, but I can’t take that on this year.”
- “Let’s keep gifts simple this season.”
Less rushing means less tension in your mind and in your body – and a more enjoyable holiday season.
7. Hydrate and Nourish Yourself
Cold weather often leads to a decreased water intake without realizing it. Add holiday treats, salty foods, and more social events, and dehydration creeps in quickly. Aim for:
- A glass of water with each meal
- Carrying a refillable water bottle
- Eating consistent, balanced meals
Hydration impacts energy, muscle tension, and even headache frequency.
8. When Stress Turns Into Pain, We’re Here to Help
If stress is starting to tighten your shoulders, irritate old injuries, or leave you with lingering back or neck pain, you don’t have to “power through.”
Bodyworks Physical Therapy serves Fargo, West Fargo, Moorhead, and surrounding communities with individualized care – from manual therapy to post-surgical rehab, to sports rehab – to help you feel better quickly and move through the season with more ease.
Wishing You a Calm, Comfortable, and Joyful Holiday Season
You deserve a holiday season that feels good – physically and mentally. With small daily habits and mindful movement, you can stay grounded and pain-free all month long.
If holiday stress or physical discomfort is holding you back, our team at Bodyworks Physical Therapy is here to help you feel your best. Request an appointment today!