How to Get Rid of Body Aches & Stiffness in The Morning?

The reasons why you experience morning stiffness could be many, with arthritis being the first, followed by a lack of physical activity and poor sleep posture.

How to Reduce Morning Body Aches and Stiffness?

Start your mornings, by following these steps:

1. Stretch Before Getting Out of Bed:

Before sitting up, take a moment to gently stretch in bed. Move your ankles in circles, stretch your arms and neck and slowly bend and straighten your knees. These small movements help loosen up your joints and get blood flowing, making it easier to get up.

There are different kinds of stretches you can add to your routine based on your preference and comfort. For instance:

• Knee-to-chest stretch
• Shoulder stretch
• Side stretch
• Side bends

If stretching isn’t helping then you can consult an occupational therapist or physiotherapist who can recommend simple exercises.

2. Use Heat Therapy:

1. Try warm compresses on stiff joints for 10–15 minutes to help reduce stiffness.
2. Set a programmable thermostat to warm your room before waking up.
3. Use a heating pad or electric blanket to warm up sore muscles before getting out of bed.
4. Run stiff hands under warm water for a few minutes. Take a warm shower or bath first thing in the morning.

3. Consider Topical Treatments:

Research suggests that over-the-counter (OTC) creams can help reduce pain and inflammation in joints near the skin’s surface, such as the hands and knees. You can consider Diclofenac gel (Voltaren), a nonsteroidal anti-inflammatory drug (NSAID)

Other options include Capsaicin cream, which works by creating a warming sensation that helps block pain signals, providing relief for stiff and achy joints.

Aromatherapy and Essential Oils:

Studies show that aromatherapy can significantly reduce pain levels when used alongside conventional treatments. Essential oils like lavender and ginger have natural anti-inflammatory properties that may help ease joint pain and stiffness, especially for those with osteoarthritis.

While some oils can be inhaled, massaging them directly onto the affected area tends to be more effective for relief.

No matter which method you choose, it’s always a good idea to check with your doctor first to ensure it’s safe and suitable for you.

4. Improve Your Sleep Posture and Mattress Support:

A medium-firm mattress can help keep your spine aligned and reduce pressure on your joints.

Better Sleep Posture Tips:

• If you sleep on your back, place a pillow under your knees to reduce lower back strain.
• If you sleep on your side, use a pillow between your knees to align your hips.
• If you tend to clench your hands at night, an occupational therapist can recommend a wrist splint to keep them in a relaxed position.

5. Plan Your Morning for Less Stress:

Making small adjustments to your routine can make mornings smoother. Try:

1. Setting your alarm a little earlier to give yourself more time.
2. Keep your bedroom warm so stiffness isn’t exacerbated by the cold.
3. If stairs are difficult first thing in the morning, consider moving your bedroom to the main floor.

6. Get Better Sleep:

Not getting enough quality sleep can make morning stiffness worse. When you don’t rest well, your body produces less synovial fluid, essential for keeping your joints lubricated and moving smoothly.  Not only this, but lack of sleep also increases inflammation, which can lead to sore muscles and achy joints.

To improve your sleep try this:

1. Going to bed and waking up at the same time every day.
2. Keeping your bedroom dark, quiet, and cool.
3. Avoid caffeine and screen time before bed.

7. Eat an Anti-Inflammatory Diet:

Your diet plays a big role in how you feel. Eating anti-inflammatory foods can help reduce stiffness and joint pain.

Best foods for joint health:

• Fatty fish (like salmon and sardines)
• Nuts and seeds (like walnuts and flaxseeds)
• Leafy greens (like spinach and kale)
• Berries (like blueberries and strawberries)
• Spices like turmeric and ginger

Try to avoid processed foods, excess sugar, and red meat, as they can increase inflammation.

8. Stay Active Throughout the Day:

Regular movement keeps joints flexible and prevents stiffness from getting worse. The Canadian Physical Activity Guidelines recommend at least 150 minutes of moderate exercise per week for older adults.

Gentle exercises for reducing stiffness:

• Walking
• Tai Chi or yoga
• Light strength training with resistance bands

9. Talk to Your Doctor About Medications and Supplements:

If morning stiffness lasts longer than an hour or affects your daily life, talk to your doctor. They may adjust your medication timing so it works better in the morning.

Some seniors find relief with supplements like glucosamine, chondroitin, or omega-3s, but always check with your doctor before adding them to your routine.

What Our Caregivers Can Do For You?

Waking up with stiffness every morning can be frustrating. It can make simple tasks feel overwhelming over time. But you don’t have to face it alone. Having someone by your side—whether to help with daily tasks, offer support, or simply be there when you need them—can bring comfort and ease to your life.

Here is a glimpse of what our caregivers can do:

1. Helping you with gentle morning stretches and exercises.
2. Preparing warm nutritious meals.
3. Providing assistance with dressing, mobility, and personal care.
4. Offering companionship to make your day more enjoyable.

Reach out for a free assessment today!

Final Thoughts:

Waking up stiff doesn’t have to be something you struggle with every day. You can start your day feeling more refreshed and active through simple changes. If you’re not sure where to begin, start small. Next time you wake up feeling stiff, try gentle stretching before getting out of bed. Combine it with a warm shower to relax your muscles. Then, gradually keep on adding heat habits that improve your overall quality of life.

FAQ’s 

1. Why does my whole body ache every morning?

Waking up with body aches is often due to stiff joints, tight muscles, poor sleep posture, or an unsupportive mattress. It can also be linked to conditions like arthritis, fibromyalgia, dehydration, or the natural decrease in your body’s anti-inflammatory production during the night which can make the pain worse.

2. Can changing my pillow or mattress help with stiffness?

Yes! A medium-firm mattress helps keep your spine aligned and reduces pressure on your joints, making a big difference in how you feel in the morning. The right pillow is just as important—it should support your neck and prevent strain. If your mattress feels too soft or too firm, a memory foam topper can help make it more comfortable.

3. Can dehydration make morning stiffness worse?

Your joints need synovial fluid to stay cushioned and move smoothly, but when you’re dehydrated, your body produces less of it. This can make your joints feel stiff and achy in the morning. Dehydration can also lead to muscle cramps and more inflammation. Try to drink plenty of water throughout the day.

4. What is the best sleeping position to prevent morning stiffness?

Sleeping on your back with a pillow under your knees or on your side with a pillow between your knees helps keep your spine and joints in proper alignment. Avoid sleeping on your stomach, as it can strain your neck and back, making stiffness worse in the morning.

Fakiha

Fakiha is an experienced writer at ConsidraCare with an optimistic interest in life. She has a proactive approach to improving health and wellness for seniors. She offers well-researched and thoughtful information to help individuals make informed healthcare decisions for themselves and their loved ones.