Winter can be cosy and beautiful, but it can also be a tough time for those struggling with neck stiffness and pain. If you’re feeling tighter and more uncomfortable this season, you’re not alone, with a recent survey finding that a huge 72% of people suffer more with joint discomfort as the weather turns colder.
In saying this, it’s important to remember that cold weather doesn’t cause pain but rather exacerbates pre-existing issues and injuries. The reason for this is threefold:\
- Firstly the drop in temperature causes a reduction in outside air pressure – this leads to muscles and tendons expanding, putting more stress on joints that may already be irritated.
- Secondly the lower temperature causes reduced circulation throughout the muscles, causing an increase in stiffness in the muscles around the joint.
- And finally, there is a heightened nerve sensitivity with the cold, resulting in increased pain from the same level of irritation.
1. Start Your Day with Gentle Neck Stretches
Overnight your neck will naturally stiffen up; so starting your day right will not only reduce your risk of injury but also remove any stiffness or tightness built up overnight. We recommend just 2 minutes of stretching in total just to help improve flexibility and circulation. Possible exercises include:
- Neck Rolls: Slowly rotate your head in a circular motion to gently stretch the neck muscles. Go clockwise, then counterclockwise.
- Side-to-Side Stretch: Gently tilt your head to bring your ear toward each shoulder, holding each side for 10 seconds to stretch the sides of your neck.
- Chin Tucks: Bring your chin down to your chest and hold for a few seconds to stretch the back of your neck.
But as always, everyone is different so it is always best to consult your physiotherapist for a specific program for your needs.
2. Apply Heat to Loosen Tension
Heat therapy is an effective way to relax tight muscles in the neck area, as it boosts circulation and relieves tension.
- Warm Compresses: Use a warm towel or heating pad around your neck for 10-15 minutes. This can be particularly soothing first thing in the morning or at the end of a long day.
- Hot Showers: Letting warm water cascade over your neck in the shower can help relax tense muscles. Gently massage the neck under the warm water to enhance the effect.
- Thermal Wraps: Consider using a thermal neck wrap or scarf to keep your neck warm throughout the day, especially if you’re spending time outside in the cold.
Regular application of heat can help prevent neck muscles from stiffening up and ease any tension that’s already built up.
3. Adjust Your Workspace for Better Posture
Poor posture, particularly when working from home, can contribute to neck stiffness. Set up an ergonomic workspace to support a more natural neck position:
- Screen Position: Place your computer monitor at eye level, so you don’t have to look down or strain upward.
- Chair Support: Use a chair with good back support, which encourages you to sit upright rather than slumping forward.
- Take Frequent Breaks: Every 30 minutes, take a break to stand up, stretch, and move around. This will help reduce the stress on your neck and prevent stiffness from prolonged sitting.
Setting up your workspace thoughtfully can greatly reduce the strain on your neck and shoulders, especially if you spend hours working in front of a screen.
4. Stay Hydrated and Eat Muscle-Relaxing Foods
Hydration is crucial for muscle health, even in winter. When you’re dehydrated, muscles are more prone to cramping and stiffness, so drink plenty of water and consider herbal teas to keep hydrated. In addition, incorporate muscle-relaxing nutrients:
- Magnesium-rich foods like leafy greens, nuts, and seeds can help muscles relax.
- Potassium-rich foods like bananas and avocados help maintain electrolyte balance, reducing muscle tension.
- Anti-inflammatory foods like ginger, turmeric, and berries can reduce inflammation and support overall muscle comfort.
Proper hydration and a nutrient-dense diet support muscle function and help to naturally reduce stiffness.
5. Try Neck-Specific Self-Massage Techniques
Self-massage can relieve tight spots and boost circulation, especially if you tend to feel neck tension after a long day. Here are some easy techniques you can try:
- Tennis Ball Massage: Place a tennis ball between your neck and a wall, and gently roll it over sore spots to release muscle tension.
- Thumb Press Technique: Use your thumbs to press down on sore spots on either side of your spine. Hold for a few seconds, release, and repeat to ease the pressure.
- Light Stretching Massage: Gently hold your neck on one side and tilt your head toward your opposite shoulder, using light pressure. Repeat on the other side.
These quick self-massage methods can be done daily to relieve tight muscles and keep neck tension at bay.
We hope you find these self-help strategies useful, but remember that they might not be enough alone to resolve or manage your symptoms. If you need further support or have questions that relate specifically to YOUR neck pain and stiffness, reach out to us – we’d be happy to help!
To find out more about how our physiotherapy team can help cure your neck pain fast, arrange a free taster session or telephone consultation or head over to our contact page and send us a message to find out more and check availability.
Other Great Resources To Ease Pain
We have several free, downloadable reports to help you relieve Back Pain, Knee Pain and Neck & Shoulder Pain.
We also have fantastic blogs where we share expert advice such as How To Cure Neck Pain Fast Why You Need A Sports Massage How To Relieve Neck Pain Without Pain KillersFinally, don’t forget to check out our YouTube channel, Facebook page and Instagram page.
