Every year it happens.

The weather finally starts improving. The snow melts. The sun comes out. People begin walking more, cleaning the garage, golfing, gardening, biking, traveling, and getting active again.

And suddenly…

Their neck hurts.

Their shoulders tighten up.

Their low back starts aching.

Many people assume they “slept wrong,” are “getting older,” or somehow injured themselves out of nowhere. But there is actually a very real reason many aches and pains tend to flare up in the spring after a long winter.

Your body changes during the winter months — often more than you realize.

The combination of reduced movement, increased sedentary behavior, cold-weather muscle tension, and lower vitamin D levels can create the perfect storm for neck pain, shoulder tightness, headaches, back pain, and stiffness. Then spring arrives, activity levels increase rapidly, and the body suddenly struggles to keep up.

Let’s look at why this happens.

Winter Changes How Your Body Moves

During the winter, most people naturally become less active.

We spend more time indoors. We sit more. We drive more. We exercise less consistently. We spend more time on computers, phones, streaming shows, and working in sustained positions.

Even people who stay relatively active often move differently in the winter than they do in the summer.

Researchers have found strong associations between sedentary behavior and musculoskeletal pain, particularly involving the neck, shoulders, and low back. A systematic review published in the International Journal of Behavioral Nutrition and Physical Activity found that prolonged sedentary behavior was associated with increased musculoskeletal pain across occupational and non-occupational settings.

That matters because the human body was designed for movement.

When muscles, joints, fascia, and connective tissue are not moving regularly through full ranges of motion, they become stiffer and less tolerant to stress. Blood flow decreases. Muscles weaken. Posture changes. Certain muscles become overworked while others become underactive.

Over time, this creates what many therapists jokingly call “winter posture.”

Think about what many people do all winter long:

• Sit at desks
• Work on laptops
• Drive in cold weather
• Hunch over phones
• Stay indoors more
• Exercise less
• Curl shoulders forward to stay warm

Those movement patterns often create excessive tension in:

• The upper trapezius muscles
• The neck extensors
• The chest muscles
• The muscles between the shoulder blades
• The low back

Many people do not notice the problem during the winter because activity demands are lower.

Then spring arrives.

Suddenly people are:

• Gardening for hours
• Cleaning
• Traveling
• Walking longer distances
• Playing golf or pickleball
• Doing yardwork
• Lifting outdoor equipment
• Returning to recreational sports

The body goes from relative inactivity to bursts of activity very quickly.

That is when the pain often shows up.

Cold Weather Can Increase Muscle Tension and Stiffness

Cold weather itself may also contribute to musculoskeletal discomfort.

A scoping review published in Frontiers in Physiology examined cold exposure and musculoskeletal conditions and found evidence suggesting cold environments may increase muscle stiffness, discomfort, and pain sensitivity in some individuals.

This makes sense physiologically.

When people are cold, they unconsciously tighten muscles to preserve heat. Many individuals elevate or shrug their shoulders without realizing it. Others tense the muscles around the neck and jaw throughout the day.

That low-grade muscle guarding can persist for months.

Cold temperatures may also:

• Reduce tissue flexibility
• Increase perceived stiffness
• Alter circulation
• Reduce joint mobility
• Increase pain sensitivity in some individuals

This is especially true for people who already have:

• Arthritis
• Previous injuries
• Disc issues
• Chronic stress
• Fibromyalgia
• Myofascial pain
• Poor posture
• Muscle imbalances

Then spring comes, activity increases, and already irritated tissues become overloaded.

The problem is often not the activity itself.

The problem is that the tissues lost resilience during the winter.

Vitamin D Levels Are Often Lowest at the End of Winter

One of the most overlooked contributors to muscle aches and pain sensitivity is vitamin D.

Vitamin D is essential for:

• Bone health
• Muscle function
• Immune function
• Nervous system regulation
• Inflammation control

The body primarily produces vitamin D through sun exposure.

During long winters — especially in northern climates — many people spend months with limited sunlight exposure. By late winter and early spring, vitamin D levels are often at their lowest point of the year.

A study published in Cureus found that vitamin D deficiency was significantly more common during certain seasons and was associated with generalized body aches.

Another review published in Pain Therapy examined the relationship between vitamin D deficiency and chronic pain states. Researchers found that low vitamin D levels were commonly associated with musculoskeletal pain and that supplementation may help some individuals improve symptoms.

Low vitamin D levels may contribute to:

• Muscle soreness
• Fatigue
• Weakness
• Increased pain sensitivity
• Generalized aching
• Reduced recovery capacity

This does not mean vitamin D deficiency is the sole cause of pain.

But it may absolutely be part of the picture.

Many people spend the entire winter:

• Moving less
• Sitting more
• Feeling stressed
• Getting less sunlight
• Developing muscle stiffness
• Losing mobility
• Becoming more inflamed

Then they suddenly increase activity in the spring while the body is already depleted.

That combination can create a significant increase in pain and stiffness.

Why the Neck and Shoulders Are So Commonly Affected

The neck and shoulders are especially vulnerable because they are often where people physically carry stress and tension.

When stress levels rise, many people unconsciously tighten:

• Their jaw
• Their upper trapezius muscles
• Their neck muscles
• Their shoulders

Add cold weather, prolonged sitting, poor posture, and reduced activity to the mix and the neck and shoulders become overloaded very quickly.

The upper trapezius muscles often become chronically overactive while the stabilizing muscles around the shoulder blades weaken.

This creates:

• Neck tightness
• Tension headaches
• Shoulder pain
• Reduced mobility
• Trigger points
• Pain between the shoulder blades
• Tingling or referral pain

Then spring activities suddenly ask these muscles to do more.

The result?
Pain seemingly appears “out of nowhere.”

Your Low Back Often Suffers Too

The low back experiences a similar pattern.

During winter:

• Core muscles often weaken
• Hip mobility decreases
• Hamstrings tighten
• Sitting time increases
• Walking decreases

Then spring activities such as:

• Yardwork
• Mulching
• Gardening
• Lifting
• Bending
• Traveling

suddenly place large demands on tissues that have become stiff and deconditioned.

This is why so many people experience “spring back pain.”

The tissues were already stressed long before the pain began.

What Can You Do to Prevent Spring Pain Flare-Ups?

The good news is there are many ways to help reduce these seasonal pain patterns.

1. Increase Movement Gradually

Avoid going from inactivity to intense activity overnight.

Ease back into:

• Walking
• Golf
• Yardwork
• Exercise
• Gardening

Your tissues need time to adapt.

2. Improve Mobility

Gentle stretching and mobility work for the:

• Neck
• Thoracic spine
• Shoulders
• Hips
• Hamstrings

can help reduce stiffness accumulated during winter.

3. Strengthen Supporting Muscles

Weak stabilizing muscles often contribute to overload.

Focus on:

• Core strength
• Glute strength
• Postural muscles
• Shoulder blade stabilizers

4. Address Ergonomics

Many winter pain patterns are driven by prolonged sitting and poor posture.

Check:

• Desk setup
• Screen height
• Sitting posture
• Driving posture
• Phone habits

5. Check Vitamin D Levels

Especially in northern climates, vitamin D deficiency is extremely common after winter.

Discuss testing with your healthcare provider if you experience:

• Fatigue
• Generalized body aches
• Weakness
• Chronic pain
• Frequent illness

6. Don’t Ignore Early Symptoms

One of the biggest mistakes people make is waiting until pain becomes severe before addressing it.

Mild stiffness often progresses into:

• Chronic tension
• Muscle spasms
• Headaches
• Reduced mobility
• Nerve irritation
• Persistent inflammation

Early intervention matters.

Frequently Asked Questions

Does cold weather directly cause pain?

Not necessarily. Cold weather itself may not directly “cause” injury, but it can contribute to increased muscle stiffness, tension, reduced mobility, and altered pain sensitivity in some individuals.

Why do I feel worse when I start becoming active again?

After months of reduced activity, tissues often lose conditioning and resilience. Rapid increases in activity can overload muscles and joints that have become stiff or weakened during winter.

Can low vitamin D really affect muscle pain?

Yes. Low vitamin D levels have been associated with musculoskeletal pain, weakness, fatigue, and increased pain sensitivity in some individuals.

Why do my shoulders always tighten up when I’m stressed?

Stress commonly causes unconscious muscle guarding, especially in the neck, jaw, and shoulders. Over time, chronic tension can contribute to pain and stiffness.

Should I stop exercising if I hurt?

Usually no — but the type and amount of activity matters. Complete inactivity often worsens stiffness. The key is controlled, gradual movement and addressing the underlying contributors to pain.

The Bottom Line

If your neck, shoulders, or low back seem to hurt more every spring after a long winter, you are not imagining it.

Months of:

• Reduced movement
• Sedentary behavior
• Cold-weather muscle tension
• Lower vitamin D levels
• Increased stiffness
• Stress accumulation

can all contribute to pain flare-ups once activity increases again.

The good news is that these issues are often very treatable when addressed early.

If you are struggling with:

• Neck pain
• Shoulder tightness
• Low back pain
• Muscle stiffness
• Tension headaches
• Joint pain
• Pain with movement

our team can help evaluate the underlying contributors and create a personalized plan to help you move and feel better again.

You do not have to accept pain as “just aging” or something you simply have to live with.

Call our office today at 414-299-8121 to schedule an evaluation and let’s help you get back to moving comfortably again. Email: info@newyouhealthandwellness.com

References

Dzakpasu FQS, Carver A, Brakenridge CJ, et al. Musculoskeletal pain and sedentary behaviour in occupational and non-occupational settings: a systematic review with meta-analysis. Int J Behav Nutr Phys Act. 2021;18(1):159. doi:10.1186/s12966-021-01191-y

Raza A, Syed JG, Muhammad Ali F, et al. Incidence of Vitamin D Deficiency in Different Seasons in the Adult Karachi Population Presenting in the Medical Outpatient Department with Generalized Body Ache. Cureus. 2019;11(7). doi:10.7759/cureus.5167

Shipton EE, Shipton EA. Vitamin D Deficiency and Pain: Clinical Evidence of Low Levels of Vitamin D and Supplementation in Chronic Pain States. Pain Ther. 2015;4(1):67-87. doi:10.1007/s40122-015-0036-8

Farbu EH, Höper AC, Reierth E, Nilsson T, Skandfer M. Cold exposure and musculoskeletal conditions; A scoping review. Front Physiol. 2022;13:934163. doi:10.3389/fphys.2022.934163