3 ways to greet this holiday season with less musculoskeletal pain

The holiday season is a time for joy and celebration, but it can also bring extra challenges for your body, especially if you experience chronic musculoskeletal (MSK) pain. Between bustling holiday preparations, long travel days, and changes to your routine, discomfort can make it harder to fully enjoy the season’s festivities. However, with a little planning and self-care, you can reduce pain and stay active during the holidays.

Here are some tips to help you manage MSK pain and keep moving comfortably all season long. 

Warm up with exercise therapy

Low-intensity exercises, like Hinge Health exercise therapy sessions, are a great way to prepare your body for physically demanding activities or long travel days. Consistent movement not only builds strength and resilience but also may help prevent flare-ups of discomfort.

Think of exercise therapy as a way to warm up your body for the demands of the season.

Change positions frequently

From marathon gift-wrapping sessions to hours baking in the kitchen, spending a lot of time in the same positions can leave your body feeling stiff or achy. As Hinge Health physical therapists say, “your next position is your best position.” What this means: there's no one "perfect" posture to relieve or prevent pain. Rather, the most important thing is simply to move your body often and not spend too much time in any one position.

To keep your body happy, try to avoid staying in one position for too long. Take breaks to stand, stretch, or adjust your posture to give your muscles a chance to reset.

Make exercise part of the fun

Holiday schedules can feel overwhelming, leaving little time for exercise. But staying active is essential for reducing stress, improving your mood, and calming your pain system. Why not turn physical activity into a festive part of your holiday traditions? Here are some ideas to inspire you:

• Explore local holiday light displays or your city zoo.

• Sign up for a seasonal 5K walk or run.

• Dance to holiday music. 

• Enjoy snow-themed activities like sledding, snowshoeing, ice skating or skiing.

• Play active games with friends and family.

• Watch a favorite holiday movie with some built-in stretch breaks (use resistance bands for extra challenge).

If you’re exercising outdoors, remember to dress in layers and wear supportive, slip-resistant shoes to stay safe and comfortable.

The holidays don’t have to be synonymous with discomfort. By prioritizing movement and self-care, you can reduce pain and enjoy the season to its fullest. Hinge Health is here to help you feel your best with personalized programs you can do anytime, anywhere.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.