January in the UK is a month of physical contraction. When we step outside into the biting North West wind, our bodies perform a reflex known as “huddling.” We hike our shoulders toward our ears, round our mid-backs, and tuck our pelvises under to preserve core heat.
While this is a great survival mechanism for a quick dash to the shops, maintaining this “scrunch” for the duration of a winter commute or a cold morning walk puts an immense amount of “shear force” on the lumbar spine. By the time you sit down at your desk at 9:00 AM, your back is already fatigued from simply trying to stay warm.
The “WFH” Hangover and the January Return
For many of our patients in Formby and the surrounding Liverpool area, January marks a return to more rigid work routines after the fluid nature of the Christmas break. Whether you are back in the office or working from a makeshift home setup, the “sedentary trap” is at its most dangerous right now.
When we sit, the pressure on our spinal discs increases by up to 40% compared to when we stand. In January, this is compounded by the fact that we are less likely to take “active breaks.” In the summer, you might walk for twenty minutes at lunch. In January, you’re more likely to stay huddled at your desk with a cup of tea. This lack of movement leads to “tissue creep”—where your ligaments and tendons literally begin to stretch and set into a slumped position.
Understanding the “Winter Sciatica” Flare-up
We see a significant rise in sciatica cases during the winter months. Sciatica isn’t a condition in itself, but a symptom of something else—usually a disc protrusion or a tight muscle (like the piriformis) pressing on the sciatic nerve.
The cold weather makes this worse for two reasons:
- Muscle Spasms: Cold muscles are more prone to micro-spasms, which can “clamp down” on the nerve as it exits the spine.
- Increased Sensitivity: Studies suggest that cold temperatures can actually lower our pain threshold, making the burning or tingling of sciatica feel significantly more intense.
If you are feeling a “toothache” like pain in your glutes or a sharp electric shock down your leg, your body is telling you that the nerve is being starved of space and blood flow.
The “Ergonomic Audit”: Winter Edition
Since we spend so much of January indoors, your environment is your best medicine. Small changes to your desk setup can alleviate 80% of chronic “desk-based” back pain.
- The Eye-Level Rule: If you are looking down at a laptop, your neck (cervical spine) is pulling on your mid-back (thoracic spine), which eventually tugs on your lower back. Elevate your screen so the top third is at eye level.
- The 90-Degree Fallacy: For years, we were told to sit at 90 degrees. Recent research suggests a slight “lean back” (about 100–110 degrees) with proper lumbar support actually reduces disc pressure.
- The “Micro-Break” Strategy: You don’t need a gym session every hour. Simply standing up, reaching for the ceiling, and performing three deep “belly breaths” resets your nervous system and re-hydrates your spinal discs.
Why Heat is Better than Ice in January
In the world of physiotherapy, there is a time for ice and a time for heat. For the chronic, dull ache that many people experience in the winter, heat is almost always superior.
Applying a heat pack to the lower back for 15 minutes encourages “vasodilation”—the opening of blood vessels. This brings fresh, nutrient-rich blood to the area and helps to switch off the “guarding” reflex of the muscles. If your back feels stiff and “creaky,” skip the ice pack and reach for the hot water bottle.
The Role of Vitamin D and Bone Health
It wouldn’t be a UK January blog without mentioning the sun—or lack thereof. Between October and March, the UK sun isn’t strong enough for our bodies to synthesise Vitamin D.
Vitamin D is crucial for calcium absorption and muscle function. Low levels have been clinically linked to chronic musculoskeletal pain. While we are physiotherapists and not nutritionists, we always encourage our patients to speak with their GP about Vitamin D supplementation during these dark months. A “weak” back can sometimes be a byproduct of a “tired” system.
The Chadwick’s Approach: Movement is Medicine
At Chadwick’s Physiotherapy, we move away from the “passive” model of care. While manual therapy, massage, and joint mobilisations are fantastic tools to reduce pain in the short term, the long-term solution to back pain is strength.
A resilient back is a back that can handle the “load” of your life—whether that’s lifting a grandchild, sitting through a three-hour board meeting, or training for a triathlon. Our January programmes focus on “bulletproofing” the posterior chain: the hamstrings, glutes, and erector spinae.
When these muscles are strong, they act as the body’s natural shock absorbers, taking the pressure off the sensitive discs and nerves of the spine.
Breaking the Cycle of Chronic Pain
Chronic back pain often leads to “fear-avoidance.” You hurt your back, so you stop moving. Because you stop moving, your muscles get weaker and your joints get stiffer. This makes you more likely to hurt your back again.
January is the perfect time to break this cycle. The “winter ache” doesn’t have to be your normal. By combining ergonomic adjustments, targeted strengthening, and professional manual therapy, we can help you transition from “protecting” your back to “trusting” your back.
The days are starting to get longer – make sure your recovery is moving in the same direction.
Take the First Step Toward a Pain-Free Spring
If you’ve been “putting up” with back pain or sciatica, hoping the change in weather will fix it, why not get a head start? We invite you to experience the difference with a Free Discovery Visit. This is a 20-minute consultation where you can meet our team, explain your symptoms, and find out if we are the right fit for you – without spending a penny.