Pain relief in just 1 minute

On a chilly day, nothing beats cozying up with a fun game or needlepoint project. The catch? Repetitive motions and extra sitting time tighten muscles and irritate nerves, leading to aches, explains neurosurgeon Dirk Ridder, M.D. Luckily, these fixes work out kinks fast!

Sore neck? Press and stretch

Neck muscles work hard when you’re looking down at a book or phone, making us 76% more likely to feel a strain. The fix: Firmly press the spot that aches, then slowly rock your head from side to side until you feel a big stretch. Hold for 40 seconds, then release. Canadian scientists say activating a muscle while applying pressure relaxes spasming fibers, soothing the ache.

Achy wrists? Try a quick dip

Repetitive motions, like knitting, triple the risk of wrist pain. Luckily, research in

Physical Therapy found that submerging wrists in a sink of cool water while opening and closing your hands offers relief in 60 seconds. Study co-author Maria Sandoval, PH.D., says the sudden temperature drop calms irritated nerves while the gentle motion relaxes tight muscles.

Backache? Stop in the doorway

Stretching your shoulder blades loosens muscles and flushes out pain-triggering inflammation in 1 minute, say scientists at Pennsylvania’s Arcadia University. To do: Stand in a doorway with your hands on the frame at eye level. Step forward until you feel a stretch in your chest and hold for 10 seconds. Then step back until you feel a pull across your upper back; hold 10 seconds. Repeat twice. Adds orthopedic surgeon Anthony Kouri, M.D., doing this can even prevent pain since relaxed muscles make proper posture easier.

Tight hips? Do a bed stretch

Sitting stiffens the large muscles in the thighs, doubling the risk of hip tightness and pain. Try sitting on your bed