The winter can be harsh on your body. If you do not take proper care, your existing pains and aches could flare up and new ones may surface. Infections like flu, cold, etc. along with muscle and joint pains can make it difficult to lead a normal life. Shoulder stiffness due to the wrong posture can get aggravated due to the cold weather. The same can take longer to heal in the cold weather.
Shoulder stiffness can also be a symptom of other problems like arthritis, rotator cuff injury, muscle soreness etc. The pain should be identified and identified at the earliest. Certain exercises and stretches can help alleviate shoulder stiffness. Some people gain relief from modifying activity as well.
Shoulder Stiffness Causes
- Poor posture is a major reason for shoulder stiffness. Discomfort and pain in the region are related to bad posture, the pain is enhanced due to the cold weather.
- As the weather gets cold, our body releases some triggers which tighten the muscles. The tightening of the muscles constricts the blood vessels. It is the machine body uses to decrease heat loss to the periphery of the body.
- When you do not stretch your muscles for long periods, it can lead to an enhanced perception of pain. The pain feels to be more than it is.
- The cold weather is all sombre, which gives rise to seasonal anxiety and fear. The negative response of the nervous system to the surroundings also increases the perception of pain.
Ways to deal with Shoulder muscle stiffness
There are numerous shoulder stiffness treatments which can be done at home. Some specific shoulder stiffness issues may require a physician, physiotherapist, or doctor. A few ways to deal with shoulder stiffness at home are mentioned as follows:
- Sleep correct
Your sleeping posture matters a lot. The neck and shoulder muscles are quite connected. Sleeping on the stomach fixes your neck for the whole night to one side, it can cause stiffness in your shoulder muscles. Such a posture may also give rise to long term harm to your neck muscles. Make it a habit to sleep on your back or your side and maintain proper sleeping posture while sleeping. It will help in relieving the neck and shoulder stiffness.
- Maintain correct posture
Commonly, people with long working hours develop a bad posture. It may lead to postural deformities and stiffness. You can do some shoulder exercises to alleviate this stiffness. Stretching your back for a few minutes and moving your arms and shoulders in circular directions, proves helpful.
- Add some stretching exercise to your daily routine
Some easy to do neck stretches and shoulder exercises can help greatly with shoulder stiffness. You can do these exercises while you are at the office, watching tv, or even while reading something. Some of the exercises are mentioned as follows:
- Squeeze your shoulder blades together and hold them there for a few seconds
- Move your shoulder through the full range.
- Use Heat for momentary relief
Cold weather can adversely affect your joints and movements. The old aches also increase. The functioning of the joints and muscles also takes a hit in the chilly weather. Using heat packs and hot water bottles to the affected area can ease the muscles greatly and help to deal with the pain momentarily. The heat from the bottle loosens the constriction of the muscles and gives a temporary soothing feeling. However for more long-lasting relief use ice packs to help reduce the inflammation and soreness.
- Use a comfortable pillow
Sleeping with a comfortable pillow can be a significant lifestyle modification. You will be amazed to know; how beneficial this small change can be for you if you suffer from shoulder and neck stiffness. Sleeping on a hard or too soft pillow can cause postural issues. An improper pillow for your neck structure can cause permanent damage to your neck, shoulders and spine. You can also consider switching your mattress to a posture friendly one.
These home treatments for shoulder stiffness are proven by experts. If the problem persists even after home shoulder stiffness treatment, you may refer to a shoulder specialist. We hope you will be able to cope with shoulder stiffness and pain better with these tips.