Tension in winter: Why cold affects our muscles - and what helps

Winter is currently showing its frosty side. And the cold brings unpleasant companions with it: stiff shoulders, back pain and tension in the neck. In low temperatures, we often find it difficult to really relax. Why does our body react so sensitively to the cold and is there a way to relieve tension without walking around with a hot water bottle all day? In an interview with the news agency spot on news, private lecturer Dr. David Kubosch, specialist in orthopedics and trauma surgery, explains which habits promote neck and back pain and which simple measures really help to get through the cold season more mobile and relaxed.

Why do tensions occur more frequently in the cold season?

Dr. David Kubosch: In fact, many people complain more about muscle tension in the cold season. This is because when it is cold, our muscles contract. Another cause is probably the "slowed down" metabolism on cold days. The resulting poorer circulation often leads not only to tension, but also to increased friction pain in the hips, knees and other joints.

Dr. Kubosch: In most cases, tension is the result of a fatal lack of exercise, hours of constant sitting and an unnatural, forced posture.

If the neck hurts, it is often caused by hardening of the surrounding muscles - especially in younger patients. In most cases, posture problems and overworked, tense muscles are the cause. A common result: a so-called painful "cell phone neck" - caused by constantly looking down at the smartphone display. The unhealthy head posture puts a lot of strain on the neck muscles and overstretches the neck muscles.

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A lot of exercise is the magic word for tension in the shoulders and neck. Optimizing the workplace and adopting a posture that is good for the spine often help: chest out, shoulders back - that's the simple orthopedic formula.

What immediate measures do you recommend in cases of acute tension?

Dr. Kubosch: What the sun can no longer do on cold, dreary days can be compensated for with modern aids such as electric blankets, infrared light or alkaline baths: heat penetrates deep into the tissue, stimulates blood circulation and thus the metabolism. The joint becomes more flexible, the muscles more relaxed and looser. Whether it is a modern electric blanket or a good old hot water bottle - the common methods hardly differ in their effectiveness.

Alkaline baths or wraps are particularly beneficial on dreary days when your neck, shoulders, knees or feet are sore: the heat loosens the tissue, and the alkaline salts neutralize the acid in the connective tissue - one of the main causes of chronic pain. And cherry stone or spelt pillows warmed up in the microwave or oven can also provide noticeable relief for back pain or tension.

Depending on the symptoms, in addition to heat treatments, physiotherapy and anti-inflammatory medication usually lead to improvement.

Is exercise always beneficial for muscle tension or is it sometimes better to stay still?

Dr. Kubosch: One thing is particularly recommended, not just as an emergency measure for acute complaints, but also for prevention: exercise, exercise, exercise. "Sit up straight" - this frequent instruction from parents and teachers is now medically outdated. Sitting upright is considered a good basic posture, as the strain on the spine is relatively even. But: If I stay in the same position all the time, the spine will be subjected to more strain in the long run than if we stretch out comfortably.

Neck tension can often be resolved or at least alleviated by regular practical exercises. However, please start slowly and with a small range of motion. The exercise "picking apples in the office" is simple but still effective. Simply stretch your left and right arm up as far as possible, alternately. 20 or 30 seconds are enough to stretch your spine and relax your neck and back muscles.

Although I am a big fan of exercise, I strongly advise against "training" through extreme pain. In such a case, you should take a painkiller. Often, the world looks much better the next day.

If the pain increases during an exercise, you should stop immediately and consult a specialist. This specialist can rule out possible damage to the nerves, vertebrae and spinal cord.

Are there ways to prevent tension in the long term?

Dr. Kubosch: Tension can only be prevented to a limited extent. The focus of all (preventive) measures should be the long-term strengthening of the muscles that stabilize the spine. This is the best protection against back pain and tension. In addition to hiking, swimming is particularly recommended. This type of sport has the advantage that it strengthens the chest and shoulder muscles and allows you to move your body in a relatively controlled manner. This can prevent neck pain - provided you don't keep your head above water all the time.

Another practical tip: whenever possible, take the bike instead of the car. This keeps you fit and is easy on your joints - but don't forget to do regular stretching exercises beforehand. Targeted gymnastics is also useful for building muscle.

Should you see a doctor if you have persistent tension?

Dr. Kubosch: Specialist medical advice should be sought if heat treatments, practical exercises or other measures do not have any effect within two weeks. In this case, it should be clarified whether there are any illnesses behind the symptoms (such as bulging or herniated discs). The causes are often psychological (including depression) or simply the unpleasant result of a draft or air conditioning.

To avoid further health problems, long-term complaints should always be checked by a specialist.

What typical mistakes do people make when they suffer from tension?

Dr. Kubosch: Similar to back pain, many sufferers adopt a protective posture - and in doing so do exactly the wrong thing. Because this often makes the symptoms worse.

A lot of exercise is the magic word for tension in the shoulders and neck. Neck tension can often be resolved or at least alleviated through regular practical exercises. But please start slowly and with a small range of motion.

For example, gentle "shoulder circles" often bring relief: standing or sitting on a stool, the person doing the exercise lets their arms hang loosely at their sides and gently circles their shoulders backwards and forwards. The head is occasionally gently turned from side to side. Start with very small circles and gradually increase the range of motion. The targeted movement of the shoulder and neck muscles stimulates their blood circulation and reduces tension. Continue the exercise ten to 15 times and then repeat two to three times, with a 60-second break in between.

Private lecturer Dr. David Kubosch is the senior specialist in orthopedics and trauma surgery at the Joint Clinic in Gundelfingen. The spinal surgeon, certified by the German Spine Society, is also a lecturer at the University Hospital in Freiburg. There he also oversees several research projects. His main areas of treatment are spinal surgery, disc operations and prostheses.

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