It might be a stiff neck when you check your blind spot, a tight ache by the end of a day of video calls, or waking up and finding you cannot quite turn your head. If this has appeared around menopause, you may be wondering whether the two are connected. They can be, and a few changes to your screen, sleep and movement can help it settle.

Why neck and shoulder tension can change in midlife

Many people notice new aches and stiffness around menopause. Research suggests muscle and joint aches become more common through the menopause transition, and the neck and shoulders are among the places people feel it most.

Several things can play a part. Oestrogen helps support muscles, tendons and the way the body manages inflammation, so tissues may feel stiffer as levels fall. Broken sleep makes your nervous system more sensitive to pain. And stress, which often runs high in midlife alongside work and family, tends to keep the muscles across your shoulders working harder than they need to.

What to expect as it settles

New neck pain usually improves, often with the biggest changes in the first few weeks. Gentle movement tends to help it settle more than keeping your neck still to protect it.

It is common for it to feel worse on some days than others, especially after a long day at a screen or a poor night. A flare like this does not mean things are going backwards.

Looking after your neck at your screen

Long periods looking at a screen are one of the most common reasons a neck stiffens through the day. A couple of small changes can help:

• Bring your screen up so the top is around eye level, using a stand or a pile of books for a laptop.
• Hold your phone a little higher, so your head is not tipped down for long stretches.

Your eyes play a part too. Looking away from your screen to something in the distance every so often gives the muscles around your eyes and neck a short break.

Even with a good set-up, staying still for hours is what tends to leave your neck stiff. Short, regular breaks matter most. VIDA’s Pomodoro stretches can prompt you to pause and move during focused work.

Gentle neck movement

Moving your neck gently, within a comfortable range, helps it loosen. Something to try a few times a day:

• Slowly turn your head to look over each shoulder.
• Gently tilt your ear towards each shoulder.
• Tuck your chin in slightly, then relax.
• Roll your shoulders backwards five times.

Keep each movement slow and easy. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Easing tension through the day

Stress often shows up in the neck and jaw without you noticing. A quick check a few times a day can help. Are your shoulders creeping up? Is your jaw clenched? Let your shoulders drop, rest your teeth slightly apart and take a few slow breaths, in for about four seconds and out for about six.

Sleeping more comfortably

Night sweats and broken sleep can leave your neck stiffer in the morning. Some things to try:

• Choose a pillow height that keeps your head in line with your spine, slightly thicker if you sleep on your side.
• Keep your bedroom cool, with light layers you can push off easily.
• Avoid sleeping on your front, which keeps your head turned for hours.

If your neck is stiff when you wake, a warm shower and a few slow neck turns once you are up can help it loosen.

Keeping active

General activity, like walking, helps your neck as well as the rest of you. Letting your arms swing naturally as you walk keeps your shoulders moving too. Your VIDA pain check-in is a good way to keep track of how your neck is shifting over time.

What to take away

• Bring your screen up to eye level and hold your phone a little higher.
• Take short breaks from your screen to move your neck and shoulders.
• Let your shoulders drop and your jaw soften a few times a day.
• Choose a pillow that keeps your head in line with your spine.
• Keep your bedroom cool to help with night sweats.

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