How to Ease Back Into Movement Without Pain

Written By Nina Robertson

The start of a new year often comes with good intentions - moving more, getting back into exercise, and feeling stronger and healthier.

But for many people, January also brings something less welcome: stiffness, soreness, back pain, tight shoulders and general “new year aches”.

If your body is feeling a little more creaky than usual, you’re not alone - and the good news is, it’s completely normal

Why does your body feel stiff after the holidays?

Over the Christmas and summer break, our routines often change:

  • We move less

  • Sit more (hello road trips and long lunches)

  • Sleep differently

  • Exercise less regularly

Then January arrives and we jump straight back into:

  • Gym sessions

  • Running

  • Pilates

  • Long walks

  • Busy workdays

Your body simply needs time to adapt again.

Suddenly increasing your activity levels after a break can overload muscles, joints and tendons that aren’t quite ready yet - leading to stiffness, soreness and niggling pain.

How to ease back into movement safely

The goal isn’t to stop moving - it’s to move smarter.

Here are a few simple ways to protect your body as you return to exercise:

1. Start slower than you think you need to
Give your body 2–3 weeks to rebuild tolerance.

2. Warm up properly
A few minutes of mobility before training makes a huge difference.

3. Build gradually
Increase intensity and volume week by week, not all at once.

4. Prioritise recovery
Sleep, hydration, gentle movement and rest days all matter.

5. Listen to early warning signs
Mild soreness is normal. Sharp, persistent or worsening pain isn’t.

How osteopathy can help

Osteopathy supports your body as it adapts back into movement by:

  • Releasing tight or overloaded muscles

  • Improving joint mobility

  • Supporting tendon and ligament health

  • Addressing movement imbalances

  • Reducing nervous system tension

  • Creating tailored rehab programs

Treatment is always individualised - based on how your body moves, loads and recovers.

Start the year feeling strong and confident

New year aches don’t mean you’ve done anything wrong. They just mean your body is getting back into rhythm.

With the right support, you can move confidently, train comfortably, and build strength without fear of injury.

If your body needs a reset, we’re here to help.

👉 Book an appointment at Strong Life Osteopathy and start the year feeling your best.

Nina Robertson
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