As we begin 2026, inflammation is being more and more understood by the scientific and medical community to be a primary driver of most age-related diseases (inflammaging).

Inflammation is a silent driver of tissue damage and functional decline as we go through life and is involved in a range of issues from Alzheimer’s Disease to joint stiffness and pain (including Osteoarthritis, Rheumatoid Arthritis and Ankylosing Spondylitis).
Where acute inflammation is a vital response of the body to repair tissue damage or fight infection, chronic low-grade inflammation is characterised by the body attacking itself in a confused attempt to repair tissue that it doesn’t need to, in the joints this is felt as stiffness, restriction and pain.
The causes are poorly understood but there are lifestyle choices we make which can significantly increase or decrease this unwanted inflammation.

Many inflammatory issues are more common in Winter - arthritis, asthma, inflammatory skin disorders, autoimmune disorders, joint issues and chronic pain/old injuries.

Seasonal changes in temperature and the amount of daylight has a great effect on how we feel in our minds and bodies and other factors include atmospheric pressure, reduced blood circulation, lack of physical activity, low vitamin D and increased viral infections.

The main lifestyle factors that increase inflammation are

Stress: put simply, stress and trauma felt in our conscious mind is transmitted into our limbic system through the hypothalamus and pituitary gland. The limbic system mediates our autonomic response including activation of pain and inflammatory responses.
Inactivity: if we remain inactive for any longer than an hour or so (the worst being sat in front of a screen which is over-stimulating and which we can do for long periods) inflammatory markers appear in our blood-stream and the process starts.
Diet: over-eating and eating foods with a high glycaemic index, ie sugary food. Also common intolerances to foods containing dairy and gluten and many other intolerances which vary from individual to individual which will cause low-level inflammation or a flare-up of symptoms.

January is often when we take a look ahead and take stock of how our body is feeling.

We take on new year’s resolutions, dry-January regimes and other commitments to healthier lifestyle choices in order to recover from festive season excesses and to see us through the hardest part of the Winter.

At The Loft Clinic, we often see this pattern at the start of the year. Rather than focusing solely on where it hurts, a more helpful place to begin is by looking at what sits underneath many pain patterns.

How inflammation shows up in everyday life

Understanding how inflammation manifests in everyday life is crucial. What might seem like a minor stiffness could signal a deeper issue. For many people, inflammation shows up as

Stiffness that takes a long time to ease in the morning
A back that feels uncomfortable after sitting
A shoulder or hip that never fully settles
Joints that ache more than they used to
Pain that flares without a clear cause
Rehabilitation that takes longer than expected

The role of stress and inactivity

To understand inflammation better, it’s essential to note that the body does not separate physical and mental stress in the way we often assume. Ongoing pressure, poor sleep, long periods of sitting, and reduced movement all signal strain to the nervous system. Over time, this cumulative effect can contribute to a state where the body remains on high alert.

Inflammation is one way the body expresses this load. This is why pain is not always best understood as purely a mechanical issue. Addressing inflammation often requires looking beyond the painful area itself and considering the wider context of how the body is being used, rested, and supported.

Supporting the body to lower inflammation

Reducing inflammation is not about doing one thing perfectly. It’s about creating conditions where the body can regulate itself more effectively.

In practical terms, this often includes:

Avoiding Sitting Still During the Day for More Than 45 Minutes: at most an hour. Even standing-up from a desk and stretching out for a minute or two is enough to stop unwanted inflammation setting-in.
Exercise and sporting activity: Research tells us that we need some relatively intense exercise at least once or twice a week. This is best done by starting at a low level and increasing gradually. Though we are all different in this regard, a good measure is often when we start to sweat, which is when we release a good amount of endorphins, which in turn release natural opiates in our bodies. These “happy-chemicals” are the best muscle-relaxants, painkillers and anti-depressants we can get and have an anti-inflammatory effect as well as reducing stress, itself a cause of inflammation. The extra focus required for sporting activity is also very good for reducing stress and inflammation, as well as the social aspect of many sporting activities.
Movement Variety: Engaging in consistent movement throughout the day is often more beneficial than occasional intense exercise. Walking, changing position regularly, and maintaining joint mobility all help reduce inflammatory load. It’s not just about finding comfortable positions but also different positions. For instance, if you’re regularly driving a car, it’s worth moving the seat forward/back each time so the body isn’t always in the same position.
Movement that Supports the Nervous System: Activities that combine movement with breath awareness and control, such as yoga-based practices or mobility work, can help reduce tension and improve coordination. These approaches support both physical and neurological recovery.
Rest and Sleep: Sleep plays a significant role in inflammation and pain sensitivity. Supporting better sleep is often a key part of reducing persistent discomfort.
Lifestyle Factors: Factors such as stress, nutrition, hydration, and alcohol intake all influence inflammatory processes. Small, sustainable changes can lead to a meaningful impact over time.

📌 A brief note on pain relief

While pain relief medication can play an important role and may be appropriate in many situations, the aim is not to avoid pain relief altogether. Instead, it should be viewed as one tool within a broader plan. Pain relief can help alleviate symptoms, but it does not address the underlying drivers of inflammation. And long-term use of NSAIDs such as Ibuprofen and Naproxen can cause ulceration in the gut as well as further confuse the body’s inflammatory response which these medications interfere with.

How Chiropractic and Osteopathy treatment can help

At The Loft Clinic, our focus is on understanding how your body is functioning as a whole. Chiropractic and osteopathic treatment can improve joint movement, reduce mechanical strain, and support more efficient movement patterns. This often reduces stress on tissues and enhances the body's ability to recover.

Alongside hands-on treatment to address alignment, thereby reducing irritation and thereby inflammation, we also consider movement habits, posture, activity levels, and recovery. The goal is to support your body in a way that reduces flare-ups and builds confidence in everyday movement.

A more useful January focus

Rather than pushing harder or masking symptoms, January can be a good time to ask a different question:

“What does my body need to feel more supported?”

Reducing inflammation, improving movement, and allowing adequate recovery can create meaningful change -not just for the start of the year, but for the months that follow.

If you would like support with this, an assessment at The Loft Clinic can help identify what may be contributing to your symptoms and how best to address them.

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Why inflammation is worse in Winter and what to do about it.