NCTV Episode 120

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

  • Why cold weather worsens aches & pains
  • Raynaud’s phenomenon explained
  • How to stay warm & mobile
  • Simple lifestyle tweaks
  • How osteopathy can help

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 120. Bonfire Night 2025 is fast approaching so today will be all about shining a light (or a sparkler depending on your preference) on how the colder weather can quite literally stiffen you up, as well as other related seasonal issues for this time of year.

I, like many, love a good firework display, the smell of bonfires and maybe the odd mulled cider but there’s nothing quite like the British November chill to turn you into a human icicle! I say that and it’s actually looking relatively mild albeit wet over the next few days but you catch my drift!

Common Cold-Weather Complaints

At this time of year particularly, I start to see a rise in people coming into clinic with Bonfire Night related aches which consists predominantly of:

  • Stiff necks and shoulders from standing around looking up at the sky,
  • Lower back pain from hauling logs, pushing buggies, or carrying kids on shoulders,
  • Tight hips and knees from standing still in the cold,
  • And cold, sore, or even white fingers from reduced circulation — sometimes linked to Raynaud’s phenomenon.

The cold causes muscles to tighten and joints to stiffen, which not only makes movement harder but also increases your risk of twinges and strains.

Why Does This Happen?

When your body gets cold, blood flow is redirected to keep your vital organs warm which is great for survival, but not so great for your hands and feet.

Meanwhile, the muscles around your neck and shoulders tighten to conserve heat, which is why those fireworks can sometimes leave your neck feeling stiff & achy.

Self-Help Tips

So, what can you do to stay supple and pain-free this Bonfire Night or at other similar events if looking further ahead to the like of New Years Eve for example?

  • 1) Layer up smartly – multiple thin layers trap warmth better than one thick one.
  • 2) Keep moving – shift your weight or do a few gentle stretches while you wait for the next rocket.
  • 3) Warm your hands – pockets, gloves, or hand warmers are your friends here.
  • 4) Watch your posture – instead of craning your neck up for minutes on end, take breaks, move around and turn the head to keep it all mobile.
  • 5) Afterwards, be sure to warm up again – either with the likes of a hot drink, bath, or heat pack to help relax those cold-tightened muscles.

And if you’re helping set up the fireworks or bonfire, remember: bend your knees, not your back to stop a workout type injury waiting to happen.

I mentioned Raynaud’s Phenomenon earlier which is something I’ve actually developed in recent years. So if you’re someone like me whose fingers or toes turn white, blue, or go numb in the cold, here are a few simple ways to keep your circulation flowing:

  • Keep your whole body warm, not just your hands. Your body prioritises blood flow to vital organs first, so warming your core (with layers, scarves, hats etc) helps your extremities too.
  • Also, wear thermal or heated gloves and socks. Look for battery-heated or silver-lined options that retain warmth and improve circulation.
  • Remember to avoid sudden temperature changes. Gradually warm up when coming indoors as jumping straight into hot water can actually trigger pain once blood rushes back too quickly.
  • Be sure to keep moving. Wiggle your fingers and toes, and rotate your wrists and ankles, even small movements help to boost blood flow.
  • Something you may not realise but it’s good to reduce caffeine and nicotine. Both of these constrict blood vessels, making Raynaud’s worse.
  • Other things that can help – Try stress management techniques. Stress can trigger attacks as much as the cold can so breathing exercises or mindfulness can really help in this case.
  • A more unorthodox method cited by Wim Hof (which is not for the faint hearted) is to immerse your hands in ice water for two minutes whilst visualising heat and blood flow to the fingers. This trains the vascular system to respond more effectively to cold stimuli. However, be sure to consult with a healthcare professional prior to trying this to ensure it’s appropriate for you, especially if you have any underlying health conditions.
  • Finally some gentle massage can be effective. Soft tissue work and mobility exercises can help improve local circulation and reduce tension in the forearms, shoulders, and neck, where blood flow may be restricted.

How Osteopathy Can Help

Moving on and if you do end up with some post-firework related stiffness, the likes of osteopathy and other physical therapy can help ease tension, restore mobility, and get your body moving freely again. Working on the neck, shoulders, and back to release muscle tightness, improve circulation, and rebalance posture, so you can get back to feeling warm, mobile, and comfortable again.

Fun Fact

Here’s a bit of a pub quiz, perhaps more of a not-so-fun fact for you – did you know your muscles can lose up to 20% of their flexibility in cold conditions? This can help explain why you may be seeing more people move like robots at this time of year, in November!

To Wrap Up

Remember, this Bonfire Night (or even at New Years Eve), enjoy the fireworks but don’t let your body be the one that goes bang, crack, or pop!

Stay warm, stay moving, and keep those muscles firing safely.

That’s it for this week’s bitesize bit to help your health flourish.

See you next time. Bye for Now!