How to deal with morning stiffness

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 Question: Why do I feel stiff in the morning and what can I do about it? – Taylor Errington

Morning stiffness is something so many of us experience, no matter our age, although it often becomes more noticeable as we get older. It shows up as that familiar feeling of tightness, a frustrating lack of movement, and discomfort in the joints and muscles when we first wake up. For most people, it gets better after a few minutes of moving around, but for others, it can linger, disrupting their morning routines and even spilling into the rest of the day, impacting how they show up in their lives.

One of the biggest reasons for this stiffness is, undoubtedly, reduced movement during the night. When we sleep, our bodies stay mostly still for long stretches of time. That stillness limits the flow of synovial fluid, the stuff that keeps our joints lubricated and moving smoothly. Without regular movement, the fluid thickens, and when we finally get up, our joints feel stiff and less willing to move. It is not weakness. It is biology.

Another piece of the story is fluid buildup around our joints and tissues. When we lie down for hours, gravity pulls fluids differently than it does when we are upright. Instead of draining naturally as it would during the day, fluid can settle around joints, causing that familiar feeling of puffiness and stiffness when morning arrives. It is a reminder that rest changes the way our bodies manage balance and movement.

Our core temperature drops at night as part of the natural rhythm of sleep, too. This cooling down slows our metabolism, and cooler muscles lose some of their flexibility. When we wake, they feel tight and slow to respond. It is not just ageing, laziness, or anything we should shame ourselves for. It is simply part of being human.

If we zoom in even closer, we see that these changes happen right down at the cellular level. Blood flow slows, meaning muscles and joints do not get as much oxygen and nutrients during sleep. The cells responsible for repair and upkeep, like fibroblasts and chondrocytes, also move more slowly in cooler conditions. Recovery from microtrauma takes longer, and the body holds onto the effort of the previous day. Plus, the production of that important synovial fluid dips even more, adding to the feeling of stiffness. Meanwhile, cooler temperatures slow the exchange of calcium ions in muscle cells, affecting how easily our muscles contract and relax.

Morning stiffness can often be improved with a few thoughtful lifestyle changes. It all starts with getting serious about sleep. Quality sleep is a foundation for healing. Choosing a mattress that offers medium-firm support can help keep your spine aligned and your body feeling safe and supported. Equally important is finding a pillow that matches the natural curve of your neck. Your sleep position matters too. Lying on your back with a pillow tucked under your knees or sleeping on your side with a pillow between your knees can make a huge difference in maintaining joint health.

When you first wake up, resist the urge to leap out of bed. Give yourself a few minutes to move gently. Small, intentional stretches like ankle circles, knee-to-chest stretches, and soft spinal twists can help increase blood flow, ease stiffness, and prepare your joints and muscles for the demands of the day ahead.

Remaining active throughout the day lubricates joints, strengthens the muscles that support you, and keeps stiffness from taking hold. Even short walks, gentle yoga sessions, or simple desk stretches every hour can serve as powerful acts of resilience for your physical health.

And then there is stress. We all know it can sneak up on us, but what many people miss is that stress tightens our muscles and deepens morning stiffness. Tending to our emotional wellbeing is just as important as caring for our physical selves. Practices like deep breathing, meditation, gentle yoga, or a warm bath before bed can soothe your nervous system and invite deeper, restorative sleep. It is not self-indulgence; it is self-respect.

Hydration often flies under the radar, but it is vital. Water supports the elasticity of tissues and keeps the joints fluid and responsive. Don’t wait until thirst hits you. Make drinking water a steady rhythm throughout your day. Your body will thank you.

Finally, while occasional stiffness is common and often manageable, it is important to pay attention to what your body is trying to tell you. Persistent or worsening symptoms could be a sign of something more serious, like arthritis or another inflammatory condition. Warning signs to watch for include swelling, redness, severe pain, or stiffness that lingers for several hours. If you notice these, reach out to a healthcare professional. Asking for help is not weakness.

Yours in flexibility,

Dan