How Stress Affects Pain Levels During the Holidays

Posted by: Reform Physical Therapy in Healthy Movement, Holiday Wellness, Pain Management, Reform PT Education on December 2, 2025

The holiday season is meant to feel joyful, but it often brings extra pressure that can impact both your body and your mood. Many people don’t realize that stress affects pain holidays by increasing muscle tension, changing how your nervous system reacts, and making everyday aches feel more intense. As schedules fill up and routines shift, pain that was manageable earlier in the year can suddenly flare.

The good news is that once you understand this connection, you can take simple steps to feel more comfortable and confident all season long.

Why Stress Increases Pain During the Holidays

Your Muscles Tighten Under Stress

When you’re stressed, your body enters “protective mode.” Your muscles tighten automatically — especially in your neck, shoulders, jaw, and lower back. This tension might feel small at first, but over time, those tight muscles pull on your joints and increase discomfort.

Your Nervous System Becomes More Sensitive

Stress makes your nervous system more alert. Because of this, signals that normally wouldn’t bother you suddenly feel sharper or more intense. This is why a small ache can feel like a big flare-up when you’re overwhelmed.

Holiday Schedules Change How You Move

During the holidays, people sit more, travel more, stand more, wrap gifts, lift heavy bags, or cook for long periods. All of these changes put new stress on your muscles and joints — especially if your body isn’t used to those movements.

Sleep Often Gets Worse

Busy schedules, late nights, and holiday events interrupt sleep. As a result, your body loses the time it needs to rest, rebuild, and recover. Poor sleep makes pain more noticeable because your muscles and nervous system never fully reset.

You May Move Less Without Realizing It

Cold weather plus a packed calendar often means less exercise and fewer movement breaks. Less movement leads to stiffness, weaker muscles, and more pressure on your back, knees, and hips.

How to Reduce Stress-Related Pain During the Holidays

Build Small Movement Breaks Into Your Day

Short bursts of movement help loosen tight muscles and calm your nervous system. Even 2–3 minutes of stretching or walking can make a big difference. In addition, moving regularly helps prevent stiffness from building up during busy days.

Use Gentle Breathing Techniques

Deep breathing helps your muscles relax and signals your nervous system to slow down. Try breathing in for four seconds, holding for two, and exhaling for six. This simple routine can lower stress and reduce pain in minutes.

Stay on Top of Hydration

When life gets busy, drinking water is the first thing people forget. However, dehydration makes muscles cramp and tighten more easily. Keep water nearby as you shop, cook, or travel.

Protect Your Body During Holiday Tasks

Gift wrapping, carrying bags, and standing in long lines can all strain your body. Take breaks, shift your weight often, and avoid bending forward for long periods. Using a small stool, supportive shoes, and proper posture can help more than you’d think.

Make Sleep a Priority

Try keeping a consistent bedtime, even during busy weeks. When your body rests, your muscles recover and your pain levels drop. A warm shower, light stretching, or quiet time before bed can help your body settle.

Stay Active in Ways That Feel Good

Choose simple activities that don’t add stress — like walking indoors, stretching in the morning, practicing yoga, or doing gentle strengthening. These low-pressure habits help calm both your body and mind.

When Stress and Pain Become a Cycle

The hardest part is that stress and pain feed into each other. When you’re stressed, your pain increases. When your pain increases, you feel more stressed. This cycle can continue unless something interrupts it — and that’s where physical therapy helps.

How Physical Therapy Helps You Break the Cycle

A physical therapist doesn’t just address your pain — they help you understand how stress impacts your body and how to control flare-ups. PT can:

• Loosen tight muscles
• Reduce nerve sensitivity
• Improve posture
• Strengthen weak areas
• Teach calm, easy movement patterns
• Build a personalized plan for the season

With the right support, your pain levels can improve even during the most hectic weeks of the year.

Conclusion

The holidays don’t have to be painful. When you understand how stress affects your body, you gain the tools to protect your muscles, calm your nervous system, and keep pain from taking over. By staying active, managing stress, and listening to your body, you can enjoy the season with more comfort and confidence.

Ready to get ahead of holiday pain? Call us today — we’re here to help.