Winter neck, shoulder pain & muscle “tightness”: why it happens and what actually works

lejdon gjoni
6 hours ago
2 min read

In winter, many people notice more neck tension, stiff shoulders, and tight upper-back muscles—especially after desk work, long drives, or staying in awkward positions under blankets.

So, what’s real—and what’s just a common belief?

Why symptoms may worsen in winter

1) Cold exposure is linked to musculoskeletal problems

A scientific scoping review found that cold exposure is associated with an increased risk of musculoskeletal conditions, although the authors note more research is needed to confirm cause-and-effect relationships. PMCA large population study (the Tromsø Study) also reported an association between working in cold environments / feeling cold at work and chronic pain. BMJ Open

2) Weather itself isn’t always the direct cause

Other research suggests that weather variables (temperature, humidity, air pressure) may not consistently show a strong direct relationship with joint pain for many people; seasonal behavior changes (less activity, more sitting) may contribute significantly. The Guardian

Takeaway: winter often changes habits and movement patterns in ways that can increase stiffness and pain—even if “the weather” isn’t the only factor. The most common winter complaints

Neck pain and stiffness (often posture-related)
Shoulder pain/tight upper traps
Upper-back tightness
Tension-type headaches (neck-related)
Increased stress-related muscle guarding

What actually works (evidence-based)

1) Physiotherapy + exercise is the strongest foundation

Clinical practice guidelines for neck pain support interventions such as:

range-of-motion exercises,
strength/endurance training for neck and shoulder girdle,
and (when appropriate) manual therapy / mobilization/manipulation as part of care. JOSPT+1

2) Massage can help (often short-term), but it’s best as part of a plan

A Cochrane review (2024) suggests massage for neck pain may provide little or no difference for some outcomes depending on comparison and follow-up—meaning results can vary and it’s not a stand-alone solution. Cochrane LibraryA JAMA Network Open evidence-mapping review (2018–2023) highlights that certainty/quality of evidence for massage across pain conditions varies widely, supporting a case-by-case, integrated approach. JAMA Network

3) Multimodal care often performs best

A network meta-analysis indicates multimodal approaches can be among the most effective for improving neck pain and disability, depending on the patient profile and intervention mix