It’s December 2025 (already!) and like many of you, we at BeFit Training Physiotherapy cannot believe how quickly the year has flown. It seems like only yesterday we were writing a blog for January 2026 about new year fitness resolutions.
With the Christmas and silly season now in full swing, this is often a time where we as physiotherapists see an uptick in people experiencing acute low back pain episodes. This often comes down to a combination of stress, intensive travel periods, reduced physical activity and an increase in alcohol and social events.
If you are someone who is prone to acute low back pain episodes, or if it is your first time experiencing low back pain during the festive period, read on for your survival guide to managing low back pain so you can enjoy the holiday period.
Survival Tip #1: See a Physiotherapist
Whether you are a seasoned low back veteran or a first-timer, you can never go wrong having your low back pain reviewed by a physiotherapist. It is important to get an accurate diagnosis of your low back pain to ensure you have the safest and best treatment plan.
While most acute low back pain episodes are non-specific and mechanical in nature, there is a very small percentage that can result from more serious underlying causes, such as cauda equina syndrome, a rare condition involving compression of the nerves at the base of the spine. A quick physiotherapy review can rule these more “red flag” causes out and bring you peace of mind.
Survival Tip #2: Keep Moving, Short and Often
The worst thing you can do with acute low back pain is sit, lie down or passively rest. While it may seem like the right thing to do, it can actually further exacerbate symptoms and slow down your recovery. Instead, try to move regularly, with low intensity exercise such as walking or gentle swimming at regular intervals. On the other end of the spectrum, avoid high intensity exercise. Keep to the “sweet spot” or “goldilocks zone”: not too much, not too little.
Survival Tip #3: Heat, Heat, Heat
It’s summer in Sydney, so it’s usually already hot, but using a heat pack or hot shower on the affected area can meaningfully reduce muscle spasm and provide a short-term increase in movement and mobility. This is especially useful first thing in the morning and last thing in the evening, when you’re usually at your stiffest and sorest. Heat therapy has moderate evidence supporting short-term pain relief for acute low back pain, particularly when combined with movement. Please take care with your skin at all times.
Survival Tip #4: Consult a Pharmacist
Consulting a pharmacist about whether a form of anti-inflammatory medication or cream would be appropriate for you is a good move. Anti-inflammatories can often help contribute to the recovery process for acute low back pain.
Please note: a physiotherapist cannot prescribe medication, but can refer you to a GP or pharmacist, who can then make a clinical decision on whether an anti-inflammatory medication is right for you.
Survival Tip #5: Avoid Sitting for Long Periods
It’s the festive season, and we know that comes with short-haul or long-haul travel, whether by plane, train or automobile. The stress and extended sitting periods that come with travel can be a recipe for acute back pain flare-ups. While it’s not always avoidable, there are things you can do to reduce the impact on your body:
- Get out of your seat at regular intervals (every 30 to 60 minutes)
- Take driving breaks to move around
- Do gentle mobility exercises if space allows
- Go for a walk and do gentle mobility exercises either side of travel
Related Reading
If your back pain feels like more than a holiday flare-up, our guide on why your back keeps hurting covers the more persistent, recurring side of low back pain.
Training through the break or lifting over the holidays? Our guide to low back pain in athletes and lifters covers what to watch for if you’re staying active.
For a full breakdown of how we assess and treat low back pain at BeFit, see our guide to low back pain physiotherapy, assessment, treatment and recovery.
Common Questions About Back Pain Over the Holidays
Is it normal to get back pain over Christmas?
It’s common. Travel, reduced routine, increased alcohol intake and disrupted sleep can all contribute to a higher rate of acute low back pain flare-ups over the festive period.
Should I rest completely if my back is sore?
No. Complete rest can slow recovery. Gentle, regular movement such as walking is generally more helpful than lying down or avoiding activity altogether.
When should I be worried about back pain?
Most acute low back pain is mechanical and settles with appropriate management. Seek prompt assessment if you experience symptoms such as loss of bladder or bowel control, numbness in the saddle area, or progressive leg weakness.
Final Thoughts
It can be a wonderful but stressful time of year for many, and that stress can certainly play into a flare-up of the back. Take the advice above, and consult a local physiotherapist, to give yourself the best chance of enjoying time with family and friends.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805
References
George SZ, Fritz JM, Silfies SP, et al. Interventions for the Management of Acute and Chronic Low Back Pain: Revision 2021. J Orthop Sports Phys Ther. 2021.
Lin I, Wiles L, Waller R, et al. What Does Best Practice Care for Musculoskeletal Pain Look Like? Eleven Consistent Recommendations From High-Quality Clinical Practice Guidelines: Systematic Review. Br J Sports Med. 2020.
French SD, Cameron M, Walker BF, Reggars JW, Esterman AJ. Superficial Heat or Cold for Low Back Pain. Cochrane Database Syst Rev. 2006.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
