With the drop in temperature, I’ve noticed how much the colder weather can aggravate muscular tightness. Even minor movements have become more restricted, and that dull ache seems to linger longer than usual. Sound familiar?
You’re not imagining it. Colder weather can cause our muscles to tense up, reduce circulation to the extremities, and make existing discomfort feel more intense.
But why does this happen, and what can you do about it?
Why Winter Can Worsen Neck Pain
Cold Tightens Muscles
When it’s cold, our muscles naturally tense up to conserve heat. This prolonged tension, especially in the neck and shoulders, can lead to stiffness, discomfort, and even muscle spasms.
Poor Winter Posture
Hunching in the cold trying to keep our neck warm, wearing heavy coats, or spending more time indoors hunched over screens can all affect your posture. These changes often place extra strain on our neck and upper spine.
Reduced Activity
Shorter days and colder weather tend to discourage physical activity. Less movement can lead to poor circulation and reduced flexibility, aggravating pre-existing musculoskeletal issues.
How to Manage Neck Pain This Winter
Stay Warm
Layer up! An extra layer, warm accessory or high-collar jacket helps protect your neck from the cold, keeping muscles relaxed. A thick scarf has become the latest addition to my wardrobe on quick rotation. And a black puffer jacket is an absolute must have if you are a local Melbournian.
Gentle Movement & Stretches
Keep your neck mobile with gentle range-of-motion exercises. Regular stretching helps maintain flexibility and prevents stiffness. Focus on movements like neck tilts, shoulder rolls, and chin tucks.
Check Your Winter Workstation
If you’re working from home more in the winter, make sure your workspace supports good posture. Raise your screen to eye level, sit with your feet flat on the floor, and avoid craning your neck forward.
Sleep Support Matters
The wrong pillow can worsen neck pain. Choose one that supports the natural curve of your neck. In winter, we also tend to sleep more or stay in bed longer – so proper sleep posture is extra important. Also, a personal favourite of mine is taking a heat pack to bed with me, which can also help relieve tension.
Osteopathic Treatment
Osteopathic treatment can help reduce muscle tension, improve mobility, and address underlying structural issues contributing to your pain. Winter is a great time for a tune-up, especially if you’re prone to recurring neck issues.
When to Seek Help
If your neck pain persists for more than a few days, radiates into your arms, or is accompanied by headaches or dizziness, it’s time to see a professional. Osteopaths are trained to assess and treat the musculoskeletal causes of pain and can offer personalized advice for winter care.
Kirsten Clamp
Osteopath
