Do you ever wake up feeling as if your body has turned to wood? The alarm goes off, but you find it hard to get up, difficult to move, and lack flexibility?
Worry not! Many adults go through such stiffness when they first try to get up in the morning. It could be due to diverse factors. Working too hard at the gym, sleep deprivation, or your mattress getting old and uncomfortable could be some of them. However, your morning stiffness could also be associated with a medical condition, such as arthritis.
In this blog, we are going to have a look at common causes of morning stiffness and practical ways to ease it, irrespective of what’s causing it. Following these strategies can allow you to begin your day on a better note.
| 👉 What is morning stiffness?It’s the pain and difficulty moving your body that you experience when you first wake up in the morning. |
Reasons for Morning Stiffness
“Maybe I’m getting older,” is something a lot of people say to themselves. However, ageing is just one of several factors that may contribute to morning stiffness.
Let’s have a look at some other common causes for morning stiffness:
Lack of Movement
Ever wondered how much your body moves while you sleep? While sleeping, you may not move much. Rest is definitely necessary for good health, but being inactive for many hours at a stretch may make the muscles and joints a little stiff. Consequently, you may experience some stiffness when you wake up.
Sleeping Posture
Do you sleep on your back, your side, or in some unusual posture? The position in which you sleep can influence how your body feels in the morning. Specific sleeping positions can give rise to tightness and stiffness in the joints and muscles.
| 👉 How long does osteoarthritis (OA)-induced morning stiffness last? It usually continues for 30 minutes or fewer. Morning stiffness associated with osteoarthritis often improves within 30 minutes of getting up, although the duration can vary from person to person. |
Dehydration
Do you drink enough water? Drinking ample water may support joint health and flexibility in addition to overall health. Not consuming adequate water during the day may cause the body to struggle to keep the joints properly lubricated. As a result, you may face the problem of discomfort and stiffness in the morning.
Note: Persistent morning stiffness may have other causes, including joint conditions.
| 👉 How long does psoriatic arthritis-induced morning stiffness last?While most osteoarthritic patients usually experience 5-10 minutes of morning stiffness, psoriatic arthritis patients may experience it for more than 30-60 minutes. It may also continue for hours in some patients. |
Arthritis
Does your morning joint stiffness continue for an hour or more? It could be a pointer to diverse forms of arthritis, including osteoarthritis, rheumatoid arthritis, and psoriatic arthritis. These conditions can lead to inflamed joints, particularly after periods of inactivity.
| 👉 How long does rheumatoid arthritis-induced morning stiffness last?The duration is typically 30 minutes or even longer. Rheumatoid arthritis can cause morning stiffness lasting longer than 30 minutes, often accompanied by joint pain, swelling, or tenderness. Persistent symptoms warrant medical assessment. |
Stretching: Exercise Your Way to Relieve Stiffness
Here’s a piece of good news: You can shed stiffness, enhance flexibility, and get going by performing some simple exercises:
| Exercise | What to do |
| Shoulder Shrugs | Lift your shoulders upwards, hold for a few seconds, and relax. Repeat multiple times. This may help release built-up tension in your shoulder muscles. |
| Neck Rolls | Roll your head slowly in a circular, anticlockwise direction. This may help release tension in your neck muscles. |
| Arm Circles | Move your arms outwards to the sides. Make small circles in the clockwise direction. Then repeat in the anticlockwise direction. This is another way to help your shoulders feel less stiff. |
| Leg Raises | Lie down. Raise one leg upwards. Hold for a few seconds. Then gently bring it down. Repeat with the other leg. This may help shake off leg stiffness. |
| Single-Leg Hug | Start by lying on your back with both legs extended. Bend one knee and bring it close to your chest, holding it with your hands. Hold for a few seconds. Repeat with the other leg. |
| Torso Twists | Sitting upright on a chair or the edge of your bed with feet flat on the floor, place one hand on the opposite knee. Next, slowly turn your torso to that side. Hold for a few seconds and relax. Repeat with the other side. This may help improve flexibility in the spine. |
| Cat-Cow Stretch | Get on all fours like a baby ready to crawl. Your wrists should be right below your shoulders and your knees precisely below your hips. Breathe in slowly while dropping your belly down towards the floor. Arch your lower back, lift your chest, and tilt your tailbone and head up towards the ceiling like a cow. Exhale while rounding your spine upwards, and tuck your chin and tailbone like a cat. Repeat the complete exercise 5-10 times. This may again help ease your back and spine. |
Note: Perform these exercises slowly and within your comfortable range of motion. Do not force yourself to stretch or continue if you experience sharp pain, dizziness, or worsening symptoms. If you have a joint injury, significant swelling, or a diagnosed musculoskeletal condition, consult a healthcare professional about suitable exercises.
What Else Can I Do to Relieve Stiffness?
Warm Shower
A warm bath may help relax your muscles and joints, easing stiffness, aches, and discomfort. For an added touch of relaxation, you can also try adding Epsom salt to your bathwater.
Heat Packs
You can utilise simple blankets, hot packs, heating pads, or cloth bags filled with rice or other grains after heating them in your microwave. This can be helpful in reducing stiffness.
Note: Use comfortably warm – not excessively hot – heat for short periods, with a protective layer between the heat source and your skin. Avoid applying heat to an acutely hot or swollen joint without medical advice.
Lifestyle Modifications
Eat a balanced diet, drink enough water, and exercise regularly. This may also help control stiffness. It’s good to opt for low-impact exercises, like walking, cycling, swimming, etc., and start gradually.
Prioritise Sleep
Sleep deprivation can raise not just your actual pain but also a perception of it. So, try to get 7-9 hours of good quality sleep; it can help with your morning stiffness symptoms.
Sleeping Posture
Certain sleeping positions or inadequate sleep support may aggravate existing muscle or joint discomfort.
Try to sleep in a position that goes with the body’s natural alignment. Use a mattress that is just optimally firm (not too hard) and a pillow that goes with your sleeping position (back, side, or front). This way, you can support your neck, back, and knees.
Prescribed Medications
Avoid skipping the medicines prescribed by your doctor and take them as advised. They are meant to help you manage morning joint stiffness.
Preferably place your medicines by your bed so that you do not forget to take them. If morning stiffness persists despite treatment, discuss your symptoms and medication schedule with your doctor.
Stress Management
Stress is also a contributor to stiffness and tension in muscles. You can practise yoga, meditation, deep breathing, mindfulness, or other stress management techniques.
Massage
Getting a gentle massage from a professional can help ease muscle stiffness and help you feel better.
Physiotherapy
We have mentioned some exercises that can help tackle morning stiffness. But if you want a personalised plan, get in touch with a trained physiotherapist. You can get in touch with an occupational therapist if you clench your hand or curve your wrist during sleep.
Assistive Devices
You may use orthotics (custom shoe inserts, arch supports, or orthopaedic braces), or ergonomic pillows. This may help improve body alignment and lessen strain on the joints, which can further reduce stiffness in some individuals. Professional guidance may be beneficial.
| 👉 Just 5 minutes of exercise can help ease morning stiffness in some people. Attempt some range-of-motion exercises – move your joints as far as possible in various directions. Gentle stationary cycling may help improve mobility in some people, provided it is comfortable and appropriate for their condition. A physiotherapist can give you a tailored plan too. |
When to Consult a Doctor
- Morning stiffness persists for more than 30 minutes, particularly if it occurs regularly
- Joint pain, swelling, or stiffness keeps returning or affects daily activities
- Several joints are affected, especially along with prolonged morning stiffness
- You have psoriasis and develop persistent joint pain, swelling, or stiffness
👉 Urgent medical attention: Seek urgent care if a joint suddenly becomes very painful, hot, or swollen, particularly if you also get a fever or feel unwell.
Conclusion
Morning stiffness can occur for several reasons, including prolonged inactivity, muscle soreness, wrong sleeping position, or arthritic conditions such as osteoarthritis, rheumatoid arthritis, and psoriatic arthritis.
The good news is that gentle stretching exercises, regular physical activity, adequate sleep, and warm showers may help ease stiffness in some people.
However, if you often encounter morning stiffness that lasts 30 minutes or more, or is accompanied by joint pain or swelling, consult a healthcare professional. Seek urgent medical care if a joint becomes hot and swollen suddenly or you develop severe pain with fever.