Here's How to Manage Shoulder and Neck Pain in Winter

Winters are a favourite for most people, but the cold weather has a downside, too. 

Other than the cosiness and comfort, the weather also brings with it joint and muscle pain. If you’ve dealt with a painful neck and shoulder during the colder months, you know that it can get really difficult to focus on anything outside of the pain. 

Several people tend to dismiss the pain as a random cramp due to bad posture or having slept wrong, but it can continue to worsen as the temperature drops, and have serious consequences if left unchecked. 

Many people decrease their physical activity and resort to curling up in a ball when experiencing such pains in the winter, but there are better ways to manage the pain.

In this article, we’ll be discussing the causes and symptoms of shoulder and neck pain, and provide a guide on how you can avoid the same. 

 

If you begin experiencing shoulder and neck pain as it gets colder, you haven’t just imagined it. Thousands of people today are dealing with stiff joints and pain in winters. Understanding the reason behind this pain and knowing the symptoms of the same can help you take positive and knowledgeable action to minimise it. 

Causes

The neurological system causes changes in the body during cool weather, which cause muscles to contract and blood vessels in the arms, neck, and shoulder blades to constrict. 

This is considered to be a reflex for reducing heat loss from the body's periphery and limbs, allowing the body's internal organs to remain at a constant temperature. The muscles being constrained in a tighter state than usual for long periods of time can increase your perception of pain. 

Winter also brings along seasonal depression with it, due to which the nervous system sees an increase in its negative responses. 

Moreover, people try to find comfortable positions to get warm and cosy during the winters, leading to bad posture, which is the main cause of most pains. 

Lastly, winters tend to make us lazy. The lack of physical activity and muscle flexibility generates joint stiffness and neck and shoulder pain. 

Symptoms

Shoulder and neck pains usually intensify or increase in frequency as the weather gets colder. If you experience such pains throughout the year, they may increase in severity in the winter. 

The pain can range from mild to severe, depending on the weather, the factors that caused the pain, and how you take care of the same. You may experience a strain in your muscles each time you try to rotate your neck or move your shoulders. The pain may be sharp, stabbing, or burning in nature. 

A painful neck and shoulder can usually be relieved by providing support to the muscle. However, this may not make a major difference if the pain is intense and frequently occuring.

Prolonged and untreated pain can worsen your posture and also lead to other symptoms such as headaches, dizziness or feelings of unsteadiness. 

 

Majority of the time, shoulder and neck pain can be treated through home remedies and cautionary care. Here are some pointers that can answer your questions about how to relieve neck pain:

1. Using heat plasters or hot water bags: Your blood vessels expand as you apply a heat plaster or hot water bag to a stiff joint or a worn-out muscle. This enables the pained tissues to receive more blood, oxygen, and nutrients. Increased circulation will help those stiff muscles and joints relax more. 
   
   The Hansaplast Heat Plasters induce warmth through a pharmacological ingredient and restrain the pain-transmitting substances. Heating pads and hot water bags can also temporarily provide relief to aching joints via warmth from an external source. 
   
   
2. Avoid curled up, hunched postures: Muscle aches in the neck, upper back, and shoulders are the initial symptoms of neck pain caused by poor posture. 
   The pressure on the neck structures supporting your head increases with every inch your neck bends forward. This can quickly accumulate and result in headaches, rounded shoulders, and neck pain. 
   
   Sitting up straight, using pillows to support your neck and lower back, and armrests to reduce stress in your shoulders can help you improve your posture and reduce pain and stiffness.
   
   
3. Have a hot bath: A hot shower is another way of applying heat to your body and relaxing the tense muscles as much as possible. Increased oxygen and blood circulation relieves tension, while providing the nutrients the muscles need to heal.
   
   
4. Go for a spa if possible: A spa is a good method of reducing mental and physical stress. It helps ease the anxiety causing increased negative nervous system responses while stretching the tighter areas of your body, increasing the range of your neck and shoulder’s motion.
   
   
5. Regularly stretch and exercise: Staying physically active with regular stretching and exercising can keep your muscles flexible and relaxed. This inhibits stiffness in your muscles, reducing the pain in them.
   
   
6. Over-the-counter medication: If nothing else, then oral or topical painkillers will surely help to provide some relief. It is advised to take such medications only after consulting with your doctor.
    

As they say, prevention is better than cure, so let’s take a look at a few measures you can take to avoid stiff joints and pains: 

 

1. Avoiding damp, cool places: Visiting cold and damp places can increase the tightness in your muscles due to the lack of warmth. Staying in areas that are characterised by ample sunlight and heaters ensure your muscles are provided with the heat it requires to stay warm.
   
   
2. Layering with warm clothing: The warmer you are, the better you will feel. Wear all the sweaters, socks, and scarves you need to keep yourself warm and cosy. If you keep yourself warm, your body won’t need to preserve the heat and constrict the muscles. 
   
   
3. Keep hydrated: Drinking water often becomes a forgotten habit during the winter. This leads to dehydration, which is a common cause of stiffness and neck pain. Dehydration causes the development of stiff muscles, ligaments, and tendons. Moving your neck becomes uneasy because of this tightness, which can also be painful. So, ensure that you keep drinking water at regular intervals throughout the day.
   
   
4. Get a maintenance massage every 5-6 weeks: This is a general recovery massage performed on the body with extra focus on troubled spots such as tight and aching muscles, stiff joints, and the areas of previous injuries. 
   Getting a maintenance massage on a regular basis in the winter removes any stiffness or ache you’re experiencing, reducing the risk of shoulder and neck pain.
   
   
5. Change positions regularly: Sitting or laying in one position can again lead to stiffness and sore muscles. Whether you’re working or participating in leisure activities, you must keep moving around and stretching your muscles every now and then to promote movement.
   
   
6. Set up your workstation in an optimal manner: This is an important factor to keep in mind, especially if you work from home.

Since you spend majority of your day working, your work space and desk need to be set up optimally:

- Your screen must be an arm’s length away. 
- Use a chair with good lower back support.
- Your eyes should level with the top one-third of your screen.
- The keyboard must be at the same height as your elbow with wrists slightly bent.
 

One of the best ways to curb shoulder and neck pain is by stretching and exercising. These following exercises can help you strengthen your joints and reduce pain, too: 
 

• Stand up, sit down: Repeatedly stand up and sit down without using your hands to complete the motion. You can simply perform this exercise at your work desk for a couple of minutes when you take a break.
  
  
• Neck rotations: Swivel your head as far to the left as you can in a comfortable manner. Then, hold that position for 10 seconds. Repeat the motion for the right side. You can perform this exercise while sitting or standing, at any place and time.
  
  
• Desk push-ups: With your legs behind you and your hands shoulder width apart on the edge of your desk, carefully stand up from the desk. You can alter the intensity of this exercise based on how far your legs extend behind you. The farther your legs go, the tougher it gets.
  
  
• Brisk walking: Even a short, 15-minute walk is enough to keep you physically active and alleviate the stiffness from your shoulder and neck.
   

If the pain persists despite undertaking all measures to alleviate it, it’s a sign you need to visit the doctor. If after 24-48 hours, you are still experiencing constant pain, stiffness and loss of movement, you should book an appointment. Any further delays can turn the pain chronic.

To summarise, the winters can be unforgiving towards your joints. However, you now know how to reduce shoulder pain and what measures you need to take to obtain relief from shoulder and neck pain. 

Now that you’re informed and aware, you’re better equipped to deal with any pain or stiffness that the cold brings your way.

 

Please note that the above recommendations are general care tips. Consult a healthcare professional in case of any uncertainty around wound treatment and healing.

Always see your doctor if a wound is deep, bleeding profusely or showing signs of infection. For diabetic patients especially, proper wound care holds the utmost importance. Do not hesitate to discuss any concerns you may have with your doctor or your podiatrist, even when it comes to minor wounds and cuts – especially if they’re on your feet.
 
The information provided through this website should not be used to diagnose or treat a health problem or disease. Although compiled with great care, it is not a substitute for professional advice. If you have or suspect a health problem, consult your doctor immediately. 

For further information regarding Hansaplast products, please contact us via email at customer.care@bdfindia.com