Sciatica in the New Year – How to Prevent Pain and Stay Active in 2025 

New Year, New You… But What About Your Sciatica? 

It’s January 2025, and millions of people are setting New Year’s resolutions to get active, lose weight, and improve their health. But for those suffering from sciatica, these goals can feel impossible. 

Pain, stiffness, and nerve irritation make it hard to: 
❌ Exercise without discomfort 
❌ Stay consistent with a fitness plan 
❌ Enjoy daily activities without pain 

If you’re tired of sciatica holding you back, this blog will show you how to take control of your pain, move better, and enjoy an active lifestyle in 2025. 

Why Sciatica Flares Up in January 

January brings colder temperatures, less movement, and post-holiday stress, all of which can trigger sciatica pain. 

• Cold muscles tighten, increasing nerve compression. 

• People become less active, leading to stiffness. 

• Poor posture from holiday travel and stress makes symptoms worse. 

The key to success? Prevent sciatica flare-ups before they start. 

How to Keep Sciatica Pain Away in 2025 

1. Make Stretching Part of Your Morning Routine 

A simple 5-minute morning stretch routine can help loosen tight muscles and relieve nerve tension. 
Try these: 
✔ Knee-to-chest stretch (relieves lower back tension) 
✔ Piriformis stretch (targets deep hip muscles) 
✔ Cat-cow stretch (keeps the spine mobile) 

2. Find the Right Low-Impact Exercise 

Many people make New Year’s fitness resolutions only to quit due to pain. 
Instead of high-impact workouts, try: 
✅ Swimming – Reduces pressure on the spine 
✅ Yoga or Pilates – Improves flexibility and core strength 
✅ Cycling – Low-impact cardio with less strain on the back 

3. Improve Your Sleep Position 

Did you know your sleep position can make sciatica worse? 
✔ Sleep on your side with a pillow between your knees for spinal alignment. 
✔ Avoid stomach sleeping, which can strain the lower back. 

4. See a Physical Therapist Before Pain Gets Worse 

If you’ve been waiting to address your sciatica, make 2025 the year you take action. Physical therapy can help reduce pain, restore mobility, and prevent flare-ups. 

Start 2025 Pain-Free with RPM Physical Therapy 

The best way to achieve your New Year’s goals is to feel your best. Don’t let sciatica pain stop you—our team is here to help! 

📍 2408 Timberloch Pl, Suite C6, The Woodlands, TX 77380 
📞 (713) 992-5916 
📧 team@rpmwoodlandspt.com 

Claim your FREE Discovery Visit at RPM Physical Therapy and let’s get you back to feeling your best this year!

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Watch our YouTube video – Eliminate Sciatica Nerve Pain with These Top 4 Exercises

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