Winter: A Pain in the Neck

Now that we’re in the middle of winter, we’ve seen a noticeable rise in patients seeking physiotherapy treatment for neck pain. Research has found a similar pattern, with colder temperatures associated with increased physiotherapy referrals for musculoskeletal pain, though the exact reasons why cold weather affects pain are still being studied.

The Effects of Cold Weather on the Body

During winter, colder temperatures can impact the neck through a number of different factors. Decreased temperatures can cause soft tissue, including muscles, ligaments and tendons, to contract and shorten. This causes stiffness and reduced range of motion. On top of that, when the external temperature is colder, the body prioritises maintaining its core temperature by reducing blood flow to the extremities. This increased stiffness and reduced circulation can raise the risk of pain and injury, and make warming up before exercise more important than ever.

Colder weather and shorter days can also make us less likely to exercise. People tend to move less than their normal routine due to the cold, shorter daylight hours and reduced motivation.

How to Reduce the Risk of Winter Neck Pain

Movement

Keep moving throughout the day. Even though it’s cold and wet, that doesn’t mean you should stay rugged up at your desk, couch or bed for long periods. At work, whether you have a seated or standing desk, aim to move every hour or so. Long periods in one position increase the likelihood of joint pain, worsened by the addition of cold weather and muscle tightness.

Exercise

Even if you’re exercising less in winter, still try to schedule your workouts through the week. Regular exercise can help reduce the risk of injury. Shorter daylight hours and colder weather might mean more gym or home-based exercise, or walks during your lunch break. Plan them out to ensure you’re still getting exercise spread throughout the week. Working more incidental exercise into your day can help if you feel there’s no time after work. Park further away, get off the bus one stop earlier, or walk to the local shops, it all adds up.

Warming Up

A warm-up is the period before exercise that prepares the body for physical activity. It should include some kind of cardiovascular ramp to increase body temperature and blood flow to the skeletal muscles, along with low-level activation exercises to prep the neuromuscular system and reduce the risk of injury. A warm-up also increases joint range and muscle elasticity through improved blood flow. It’s important before any training session, but more so in winter. With a lower starting body temperature, it’s worth taking extra time to warm up properly.

Strength Training

Often, when the neck feels tight and sore, the instinct is to reach for stretches and mobility work. These can be useful in the short term, but the original cause of neck pain is often a lack of strength in the shoulders or upper back. Regular strength training of the shoulder and back muscles can help take load off the neck joints, decreasing the likelihood of neck pain. Your physiotherapist can assess your strength to determine the right exercises for your body. In the meantime, here are a couple of useful ones to try.

Start off with arms only for this exercise, and gradually add weight as you progress. Pull your shoulder blades back and down, bringing them off the floor, and keep them there while lifting the arms up and down.

Rows are a great strengthening exercise for the back and shoulder muscles. They can be done standing, seated or prone, with different equipment depending on what you have available. Here’s a seated row using a cable machine. At home, you can set up a theraband to achieve the same workout.

Layers

Rug up. Staying warm helps decrease stiffness in the muscles of the neck. Wear layers and rug up when heading outdoors. A scarf or a high-neck jumper will be your best friend from June to August.

Heat

Heat can be a useful addition for neck pain during winter. A hot morning shower or heat pack can help ease joint stiffness, helping you move more and reducing pain and symptoms.

Hydration

Staying hydrated throughout the day supports muscle function and can help prevent pain and spasms. Proper hydration and nutrition help ensure muscles receive the nutrients needed for optimal function, aid recovery and waste removal, and support the body’s temperature regulation. We don’t always feel the urge to drink water in winter, but it’s just as important. Sip on hot teas, lemon water or electrolyte drinks if that helps you meet your daily hydration needs.

When to See a Physiotherapist

If you do experience a flare-up of neck pain, our Sports Physiotherapy team can provide a thorough assessment to identify the cause of your symptoms, using treatment options such as soft tissue massage, trigger point release, joint mobilisations and exercise therapy to reduce pain and improve function. From there, a preventative strength and conditioning plan can help keep your shoulders and upper back strong, reducing the likelihood of neck pain recurring.

Book an appointment at BeFit Training Physiotherapy — no referral needed.

Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805 | befittrainingphysio.com/book-now

References

Vrouva S, et al. The Effect of Weather Conditions on Musculoskeletal Pain and Physiotherapy Referrals. 2023.

Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.