Disclaimer: None of these statistics are real – but they are Merry (Christmas)
Call me Andy Williams, because the holiday season is here, and I genuinely believe that “it’s the most wonderful time of the year.” Christmas lights twinkle on neighbourhood roofs, stockings are hung above family fireplaces, and meanwhile, countless people across the world are struggling to untangle mountains of tinsel.
While we all love the festive chaos, your muscles, joints, and posture are silently screaming for help. And with Canada’s population surging by roughly 10 million people over the past 25 years, it seems like even Santa and his helpers feel the same with more on their plates than ever.
So, we’ve put together the Physiotherapy Holiday Survival Guide, a few practical tips to keep you moving, pain-free, and holiday-ready.
1. Deck The Halls, Safely
Are you dragging boxes filled with ornaments from the attic to decorate your tree? Or maybe you’re scaling ladders to hang lights in high places? Well, even Santa would benefit from a few basic lifting tips.
According to Santa’s Ontario Workshop Annual Report, his team handled more than 10 million gift-prep tasks last year, proof that even magical backs need proper lifting form.
- Tip: Bend your knees (not your back), keep the load close to your body, and don’t twist.
- Mini Stretch: Shoulder rolls and gentle side bends after hauling decorations.
- Fun Fact: One misstep while putting up that inflatable reindeer on your front lawn can lead to weeks of back pain.
2. Survive The Holiday Dinner Sit-A-Thon
Family dinners are the highlight of any season, but let’s face it, we’re often sitting longer than our spines are designed for.
A recent (fictional but festive) survey from the North Pole Department of Elf Health found that 7 out of 10 Ontario elves report shoulder tension after long holiday dinners, so you’re in good company.
- Tip: Keep feet flat, shoulders relaxed, and avoid slumping over the table.
- Mini Stretch: Stand up between courses, roll your shoulders, and gently twist your torso before reaching over for a second (or fifth, no judgement) serving.
- Pro Advice: Treat it like a posture pit stop (five minutes now prevents a stiff back later).
3. Prepare Gifts Without The Aching
Mariah Carey said it best: All I want for Christmas is Pain-Free Wrapping.
Okay, I paraphrased her lyrics. But you have dozens of gifts to wrap for loved ones; and your hands, wrists, and shoulders will inevitably feel the strain (even elves would call in sick after this many bows and ribbons).
In fact, a 2025 Ontario Elves Union poll revealed that 100% of gift-wrapping elves reported hand and wrist fatigue by mid-December, and they wrap far faster than we do.
- Tip: Alternate hands, use ergonomic scissors, and take micro-breaks.
- Mini Stretch: Wrist flexor and extensor stretches, shoulder shrugs, and neck rolls.
- Fun Fact: Even elves take breaks, and you’re not an elf.
4. Travel Without Tinsel Tangles
Whether it’s a road trip to your grandchildren’s or a flight across the country, holiday travel can wreak havoc on anyone’s body.
The International Association of Reindeer & Elf Safety reported that 1 in 6 Ontario-based elves experienced minor sleigh-related strains during peak travel season, mostly due to long sits and awkward landings.
- Tip: Keep hips and knees at 90 degrees, use lumbar support, and avoid staying in one position for too long.
- Mini Stretch: While seated, gently rotate your torso and flex your ankles to improve blood flow and circulation.
- Pro Advice: Tiny movements every 30–60 minutes = happy joints, less stiffness.
5. Stocking Stuffers for Staying Mobile
Lastly, here are a few extra ways to keep moving (while staying loose) during the festive rush:
- Incorporate short walks between activities (a quick lap around the living room counts).
- Try festive-themed mini workouts: “Jingle Bell Jumping Jacks” or “Reindeer Reaches.”
- Snowflake squats between cookie batches? Absolutely.
- Most importantly, listen to your body, it knows when enough is enough.
Santa’s Ontario physiotherapy team recommends at least two micro-stretch sessions per day during the December rush, even for elves with world-class stamina.
Stretch Into the New Year
Enjoy the holiday season to the fullest, without sacrificing your health, and remember that a few minutes of mindful movement now means fewer aches and pains in 2026.
At the end of December, Santa, Mrs. Claus, the elves, Rudolph, and the rest of the North Pole crew aren’t the only ones who deserve a pain-free Christmas… you do too!