Ease Holiday Stress and Move Your Body

Ease Holiday Stress and Lower Back Tension with Gentle Movement and Body Care

The holiday season is full of joy, family gatherings, and delicious food, but it can also bring extra stress and tightness in the lower back and legs. Busy days, travel, long sits, and lifting packages can worsen discomfort. Simple movement and exercise can go a long way. Physical activity releases endorphins, which are brain chemicals that lift mood and ease tension (Mayo Clinic, 2023). Short, fun sessions can clear your mind and boost energy without adding more strain.

Experts say almost any gentle movement can help manage stress and support the body. It acts as a natural way to reset (Kitsap Physical Therapy, n.d.). Adding holiday fun keeps it easy to do. This guide shares simple ways to stay active and feel better during busy times.

Why Gentle Movement Helps with Holiday Stress and Tension

Exercise does more than build strength. It boosts feel-good chemicals, distracts from worries, and helps the body better handle daily demands. Activities like walking or light stretching act as “meditation in motion” to forget small irritations (Mayo Clinic, 2023). Regular gentle movement improves sleep, eases tight muscles, and supports flexibility.

Holidays often mean less movement from cold weather or full schedules, which can tighten the lower back. Even one short session can improve mood for hours (Gorman, 2022). Low-pressure, enjoyable activities work best.

• Releases natural mood boosters
• Clears the mind and reduces worry
• Improves sleep and daily energy
• Supports alignment and eases physical strain from holiday tasks

Fun, Light Activities to Boost Mood and Ease Tension

Choose play-like moves that feel good and get the body moving gently.

• Jumping rope (light version): Short sessions with slow jumps raise heart rate without jarring the back (Avec Apartments, n.d.).
• Dance breaks: Play favorite holiday songs and move freely. Family dance time combines fun and light cardio for great relief (NMC Health, n.d.).
• Easy pickup games: Light tennis or yard games with family mix social time and gentle movement (King Chiropractic, n.d.).
• Shadowboxing: Gentle air punches release built-up tension in a small space (FightCamp, n.d.).

These need little space or gear and feel like fun, not work.

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Quick Bodyweight Moves for Fast, Gentle Relief

No equipment needed. These simple exercises use your body and take little time.

Top gentle choices:

• High knees (slow march): Lift knees gently in place to warm up (Echelon Fit, n.d.).
• Planks: Hold on forearms for short periods to gently support the core (Hydrow, n.d.; Jimenez, 2022).
• Bodyweight squats (partial): Lower partway, like sitting back in a chair to strengthen legs without strain (Hydrow, n.d.).
• Push-ups (wall or knee version): Build upper body support lightly (Hydrow, n.d.).
• Yoga flows: Gentle poses like cat-cow or child’s pose for flow and ease (Jimenez, n.d.; El Paso Back Clinic, 2020).

Do a short circuit: 20-30 seconds each, with rests. Add fun twists like “gift lift” squats (Performance Health Academy, n.d.).

Mindful Gentle Practices for Calm and Flexibility

Slower options focus on breath and easy flow to support the back.

• Gentle yoga: Poses like downward dog or pigeon help stretch hips and lower back carefully (Avec Apartments, n.d.; Mind Body Spine, n.d.; Jimenez, 2021).
• Tai Chi: Slow moves improve balance and ease tension without force (Mind Body Spine, n.d.).

These calm the body and pair well with busy days.

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Outdoor Gentle Options: Walks and Hikes to Clear the Mind

Fresh air helps a lot. Brisk or slow walks build gentle endurance and ease thoughts.

• Walk neighborhoods to see lights, making it festive and calming (NMC Health, n.d.).
• Light hikes in nature boost positive feelings (Triathlete Magazine, n.d.).
• Add easy yard games or stair walks between tasks (Muscle MX, n.d.).

Aim for 20-30 minutes. Just need comfy shoes (Club Getaway, n.d.).

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Add Holiday Fun to Gentle Activities

Tie the movement to celebrations for light enjoyment.

• Dance to seasonal music or play gentle family games.
• Try easy “present carry” walks or light stretches during breaks (Performance Health Academy, n.d.).
• Group light activities keep spirits high and tension low (NMC Health, n.d.).

These turn gentle moves into shared moments.

How Integrative Chiropractic Care Supports Relief

Stress and busy holiday schedules can cause muscle tightness and lower back misalignment. Integrative chiropractic uses gentle adjustments to ease tension, support nerve function, and strengthen the body’s response to daily demands (Chiropractic Works Collinsville, n.d.; Jimenez, 2024).

Care often includes suggestions for light stretches and movement to maintain flexibility and alignment. This whole-body approach pairs well with daily gentle exercise for better comfort. Dr. Alexander Jimenez, with decades of experience in chiropractic and functional medicine, observes that combining adjustments with posture support and light activity helps manage tension from busy times and supports natural recovery (Jimenez, n.d.; Jimenez, 2025).

Pairing professional care with home movement creates a balanced way to enjoy the season.

Easy Tips to Start and Keep Going

Begin small during full schedules.

• Choose enjoyable, gentle moves.
• Plan short 10- to 20-minute sessions.
• Share with family for support.
• Listen to your body—stay light and easy.
• Add deep breaths for extra calm.

Small steps lead to greater comfort and energy (American Fitness Professionals & Associates, n.d.).

With these gentle movements and supportive care, holiday demands feel easier. Focus on feeling better each day.

References

• American Fitness Professionals & Associates. (n.d.). 12 easy holiday workout plans. https://www.afpafitness.com/blog/12-easy-holiday-workout-plans/
• Avec Apartments. (n.d.). Stay fit and festive: 5 quick workouts for the holiday season. https://aveconh.com/uncategorized/quick-workouts-for-a-fit-holiday-season/
• Chiropractic Works Collinsville. (n.d.). Starting December right: Quick chiropractic tips for holiday stress. https://www.chiropracticworkscollinsville.com/post/quick-chiropractic-tips-for-holiday-stress
• Club Getaway. (n.d.). 7 ways to get in a vacation workout without going to the gym. https://clubgetaway.com/7-ways-to-get-in-a-vacation-workout-without-going-to-the-gym/
• Echelon Fit. (n.d.). Maintaining fitness during the holidays: Simple home exercises for busy schedules. https://echelonfit.com/blogs/blog/maintaining-fitness-during-the-holidays-simple-home-exercises-for-busy-schedules
• El Paso Back Clinic. (2020). 4 exercise/stretches for sciatica pain El Paso, TX. https://elpasobackclinic.com/4-exercise-stretches-sciatica-pain/
• FightCamp. (n.d.). A FightCamp trainer’s ultimate holiday workout guide. https://blog.joinfightcamp.com/training/a-fightcamp-trainers-ultimate-holiday-workout-guide/
• Gorman, R. (2022, December 2). Stressed during the holidays? There’s an exercise for that. The New York Times. https://www.nytimes.com/2022/12/02/well/move/holiday-stress-exercise.html
• Hydrow. (n.d.). Holiday workout plan: How to stay fit during the holidays. https://hydrow.com/blog/holiday-workout-plan-how-to-stay-fit-during-the-holidays/
• Jimenez, A. (n.d.). Injury specialists. https://dralexjimenez.com/
• Jimenez, A. (2021). Sacroiliac joint stretches and exercises for pain relief. https://dralexjimenez.com/sacroiliac-joint-stretches-pain-relief/
• Jimenez, A. (2022). Exercises for sciatica from herniated disc. https://dralexjimenez.com/exercises-for-sciatica-from-herniated-disc/
• Jimenez, A. (2024). Preventing and treating sciatica with chiropractic care. https://dralexjimenez.com/causes-sciatica-chiropractic-care-help/
• Jimenez, A. (2025). Christmas holiday accidents: Chiropractic + NP support after injury [LinkedIn post]. LinkedIn. https://www.linkedin.com/in/dralexjimenez/
• King Chiropractic. (n.d.). Exercises and techniques to reduce stress during the holidays. https://www.kingchirohandandfoot.com/exercises-and-techniques-to-reduce-stress-during-the-holidays/
• Kitsap Physical Therapy. (n.d.). Sweat away your holiday stress with exercise. https://www.kitsappt.com/sweat-away-your-holiday-stress-with-exercise/
• Mayo Clinic. (2023). Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
• Mind Body Spine. (n.d.). Recreational activities to prevent back pain and reduce stress. https://mindbodyspine.ca/recreational-activities-to-prevent-back-pain-and-reduce-stress/
• Muscle MX. (n.d.). 5 quick holiday stress relief exercises that actually work. https://musclemx.com/blogs/blog/5-quick-holiday-stress-relief-exercises-that-actually-work
• NMC Health. (n.d.). 3 festive holiday fitness ideas to stay active and healthy. https://www.mynmchealth.org/3-festive-holiday-fitness-ideas-to-stay-active-and-healthy/
• Performance Health Academy. (n.d.). 5 holiday exercises to keep you feeling merry and bright. https://www.performancehealthacademy.com/5-holiday-exercises-to-keep-you-feeling-merry-and-bright.html
• Triathlete Magazine. (n.d.). Stressed during the holidays? There’s a workout for that. https://www.triathlete.com/training/stressed-during-the-holidays-theres-a-workout-for-that/