Winter often brings a host of seasonal discomforts with its arrival and for many, a stiff neck tops the list. The cold weather not only makes us shiver but also contributes to muscle tension and joint stiffness, particularly in the cervical spine which is the part of the spine that supports the neck and head. This weather can exacerbate stiff necks as reduced blood flow and muscle contraction cause tension and pain. Prolonged exposure to chill can also worsen underlying neck conditions, leading to discomfort.

In a conversation with Jagran English, Dr Gururaj S, Sr Consultant & Unit, Head - Spine Surgeries, Indian Spinal Injuries Centre explained how cold weather leads to stiff neck and listed simple ways to cure cervical spine pain in winter.

Causes Of Stiff Neck And Cervical Pain In Winter

Cold-Induced Muscle Rigidity- Cold weather causes muscles and soft tissues in the neck to contract, reducing flexibility and leading to stiffness. Prolonged exposure to low temperatures can even aggravate existing conditions like cervical spondylosis.

Postural Hazards Of Winter Gear- Heavy scarves, hooded coats or improperly worn backpacks can alter neck alignment, putting undue pressure on the cervical spine. Adjustments to accommodate winter clothing often lead to poor posture.

Lack Of Physical Activity- Reduced outdoor activity during winter months often results in prolonged periods of sitting or reclining, weakening the muscles that support the cervical spine. This inactivity can contribute to poor circulation, amplifying discomfort in the neck.

Stress and Tension Amplified By Cold- Cold weather is a known stressor, causing many to involuntarily clench their shoulders or tighten their neck muscles. Psychological stress, common during shorter days, also contributes to muscle tension.

Trigger for Nerve Sensitivity- Cold temperatures can increase nerve sensitivity, making even mild neck pain feel more severe. Those with prior injuries or cervical spine conditions may experience heightened symptoms.

Ways To Cure Cervical Pain

Use scarves, thermal clothing, or heated neck wraps to prevent cold-induced muscle contraction.

Perform regular stretches such as side-to-side neck rolls and shoulder shrugs to maintain flexibility.

Avoid slouching while sitting for long periods; ensure your chair provides adequate neck and back support.

Keep your head aligned with your spine while using smartphones or laptops to avoid tech-neck syndrome.

Include low-impact activities such as yoga, light aerobics, or even household chores to keep muscles engaged.

Use relaxation techniques like meditation, deep breathing, or progressive muscle relaxation to ease stress-related neck tension.

Drink plenty of water to keep the soft tissues in your neck hydrated, improving their elasticity.

Consume a balanced diet rich in anti-inflammatory foods to reduce joint pain.

Use supportive pillows that keep your neck in a neutral position during sleep.

ALSO READ: 6 Everyday Habits That Can Lead To Chronic Back Pain | Know From Doctor

ALSO READ: World Spine Day 2024: Expert Share Effective Steps To Prevent Spine Issues