Feeling Stiff in the Cold Weather? Here’s What to Do
When the temperature drops, many people notice their body feels tighter, slower or more achy than usual. If you’re waking up feeling “stuck”, finding joints stiff after sitting, or feeling like everything moves with less ease, you’re not the only one.
Cold weather affects circulation, muscle tension and the way we move. Here in the UK, when winter arrives suddenly, it can feel like our bodies go into “lock-up mode”.
The good news? A few small changes can help you stay mobile and comfortable through the cold snap.
Why We Feel Stiffer When It’s Cold
When it’s cold, blood flow to muscles and joints naturally reduces as your body prioritises keeping your core warm. That can lead to:
tighter muscles
reduced flexibility
slower movement
more noticeable aches, especially in the back, neck and hips
If you're less active because it’s dark and freezing outside, stiffness can build up even more.
Simple Ways to Loosen Up in Cold Weather
These don’t need to be intense or time-consuming – just consistent.
1. Start the day with gentle movement
Before sitting down to work, try a few minutes of:
hip circles
cat-cow stretches
shoulder rolls
light spinal twists
This warms up tissues and reduces that “first-thing stiffness”.
2. Keep moving throughout the day
In winter it’s easy to sit down and not move for hours. Set a reminder every hour to stand, stretch or walk around.
Even 60 seconds helps.
3. Warm up before any activity
Muscles tighten in the cold. Whether you're gardening, going to the gym or carrying shopping, a quick warm-up reduces strain and injuries.
4. Layer up
Keeping your core and extremities warm helps blood flow to muscles. Scarves, gloves and thermal layers genuinely make movement more comfortable.
5. Take short walks, even when it’s freezing
Fresh air + movement + daylight = better circulation, better mood, better sleep.
Walking is one of the best cures for winter sluggishness.
When Stiffness Turns Into Pain
If movement feels uncomfortable, or you’re noticing:
recurring back or neck pain
headaches from muscle tension
pain that gets worse after sitting
limited movement in a joint
…it might be a sign your body needs a little extra support.
That might look like:
hands-on treatment to release tension
advice tailored to your posture and daily habits
strengthening exercises to protect vulnerable areas
improving joint mobility so movement feels easier
How Osteopathy Can Help in Winter
At Body Zest in Banstead, we often see more people with stiffness and flare-ups during cold weather. Osteopathy can help by:
easing tight muscles and improving circulation
improving joint movement
reducing strain caused by poor posture or long periods sitting
supporting recovery from winter aches and niggles
The goal isn’t just to treat pain – it’s to help your body move well so you can stay active through the winter.
Small Movements Add Up
You don’t need to overhaul your routine. Try:
rolling your shoulders while the kettle boils
doing a 10-minute stretch before bed
taking a short walk at lunchtime
moving instead of staying curled up under a blanket all evening
Little bits of movement go a long way, especially when it’s cold.
Need Support Staying Mobile?
If stiffness or pain is stopping you from moving comfortably, we’re here to help.
Click here to book an appointment with an osteopath at Body Zest, Banstead.