The holiday season can be tough for anyone managing chronic pain — whether it’s back, hip, shoulder, or joint discomfort. For residents in Rydalmere, Parramatta, West Ryde, Ermington, Dundas, and Silverwater, extra travel, family gatherings, and changes in routine can increase stress on the body and trigger flare-ups.
Here are physiotherapy-backed strategies to help you stay comfortable, active, and pain-free this festive season.
1. Plan Movement Breaks
Even short periods of movement reduce stiffness and improve circulation:
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Take 5–10 minute walking breaks every hour if travelling or sitting at gatherings
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Perform simple mobility exercises for hips, shoulders, and spine
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Stretch key tight areas, such as lower back, hamstrings, and chest
These small actions help prevent flare-ups and reduce the impact of prolonged sitting or standing.
2. Prioritise Strength and Stability
Maintaining key muscles over the holidays is essential:
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Glutes, core, and hip stabilisers for lower back and hip support
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Scapular and rotator cuff muscles for shoulder health
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Balance exercises to reduce risk of falls or injury
Short, daily home routines (10–15 minutes) can keep you strong and mobile without taking up too much time.
3. Mind Your Posture
Posture often slips during festive activities:
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Lifting and carrying children or gifts
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Sitting at irregular dining tables
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Long periods on phones or computers
Focus on:
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Keeping ears aligned with shoulders
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Engaging core when lifting or bending
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Avoiding slouched sitting for long periods
Even small posture corrections make a big difference for chronic pain management.
4. Recovery Tools You Can Use at Home
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Heat packs → relieve tight muscles and joints
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Cold packs → reduce inflammation after high-activity days
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Foam rollers or massage balls → release tension in back, hips, and shoulders
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Hydration and proper nutrition → support muscle and joint health
Residents who combine these strategies with regular physiotherapy see better long-term outcomes.
5. Set Realistic Activity Goals
The holidays can be overwhelming. Plan activities that:
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Avoid overexertion
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Include rest periods
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Incorporate enjoyable, low-impact movement like walking, swimming, or yoga
This approach prevents setbacks while keeping you active and engaged.
6. When to Seek Help
Book a session at our Rydalmere physiotherapy clinic if you notice:
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Increased pain interfering with daily tasks
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Weakness or instability in joints
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Persistent stiffness despite stretching or home exercises
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Pain that impacts sleep or mobility
We support residents across Rydalmere, Parramatta, West Ryde, Ermington, Dundas, and Silverwater, providing both short-term relief and long-term chronic pain management.
Final Thoughts
Chronic pain doesn’t need to ruin the holidays. With a mix of movement, exercise, posture awareness, recovery strategies, and physiotherapy support, you can enjoy festive activities while protecting your body.
To book in an assessment with practitioners who understand chronic pain, click here
