Does the cold weather make sciatica worse?

Sciatica occurs when the sciatic nerve which runs from your lower back down to your feet becomes compressed or irritated. While the cold weather doesn't cause the underlying issue like a slipped disc, it could flare the symptoms for a few reasons.

• Muscle tightness: As the temperature drops your muscles contract and tighten. If the muscles in your lower back or glutes like the piriformis seize up, they can put extra pressure on the sciatic nerve.

• Reduced blood flow: In the cold, our bodies naturally prioritise keeping our core warm by narrowing blood vessels in the extremities. This can lead to stiffness and slower recovery for irritated nerves.

• Changes in barometric pressure: Before a winter storm hits, air pressure often drops. Some experts believe this causes tissues in the body to expand slightly, which can increase pressure on an already sensitive nerve.

• The "Hunch" factor: When we’re cold, we tend to hunch our shoulders and tense our bodies. This poor posture adds extra strain to the spine.

Tips for managing sciatica this winter

Living in the UK means we can’t avoid the damp and cold, but we can change how we respond to it. Here are some useful tips to keep the "winter flare up" at bay.

Tip	Why it helps
Layer up	Keeping your lower back and hips warm prevents muscle spasms. Thermal leggings or a long coat are essential.
Gentle movement	It’s tempting to hibernate, but movement keeps the nerve gliding. Try indoor yoga or short walks during the warmest part of the day.
Heat therapy	Use a hot water bottle or a wheat bag on your lower back for 15–20 minutes to relax tight muscles.
Check your footwear	Icy or wet pavements lead to tensed muscles and awkward walking gaits. Wear shoes with good grip to stay stable.

When to see a professional

While most weather-related sciatica flare-ups settle with warmth and gentle movement, persistent or severe pain often requires expert intervention. At our musculoskeletal clinic in Uxbridge, our integrated team of Physiotherapists, Osteopaths, and Chiropractors is here to help you manage and treat your sciatica effectively.

In addition to traditional manual therapies, we offer IDD Therapy (Intervertebral Differential Dynamics) at Sterling Spinal Wellness. This non-invasive, targeted disc treatment is specifically designed to relieve pressure on the sciatic nerve and promote healing in the lower back making it an excellent option for those struggling with stubborn or chronic symptoms.

We also offer a free health check to identify the root cause of your pain. Contact our team by phone on 0203 892 4111 today to find out more and book your consultation. today to find out more and book your consultation.

Note: If you experience numbness around your seat area, or any sudden changes to your bladder or bowel habits, we recommend you go to A&E or contact NHS 111 immediately.