Relieving Morning Stiffness

If you wake up in the morning feeling tightness in the back, knees, or feet, take comfort in knowing you’re not alone. According to a National Poll on Health Aging from the University of Michigan, more than 70 percent of older adults experience some level of joint discomfort, including stiffness and limited range of motion.

Why Am I Stiff?

There are a few factors that may contribute to your stiffness in the morning. It’s not simply an effect of getting older but more of an indication of worn joints, tight muscles, or inflammation. 

One cause of morning stiffness is worn joints and inflammation. Cartilage surrounds joints to keep bones from rubbing against each other. Over time, that cartilage starts to wear down. Joints and the surrounding tissue may inflame, causing stiffness and soreness.

Another reason for stiffness is muscle tightness. Muscles and tendons throughout the body become less flexible with age. This stiffness is more present in the morning because you’re primarily still while sleeping, giving the joints and surrounding muscles time to tighten and become stiff. 

How Can I Relieve Stiffness?

If you’re experiencing mild to moderate joint or muscle stiffness, a few at-home remedies may relieve some discomfort. 

Stretch

Stretching is one of the best things you can do for your muscles and tendons to relieve stiffness, soreness, and general discomfort. Stretching helps maintain muscle flexibility. When you stretch, your muscles lengthen. Without stretching, muscles shorten and tighten, leading to stiffness and decreased range of motion in the joints. 

You should try to stretch for at least 15 minutes every morning as soon as you wake up. You’ll want to incorporate multiple stretches that target all the major muscle groups. If there are any especially tender spots, give those areas extra attention to help loosen them. 

Apply Heat

Applying heat to sore or tight muscles can help relieve stiffness by bringing more blood to the area. You can apply heat to the body with a warm towel or an over-the-counter heated compress. If you’re trying to relieve general stiffness throughout the entire body, you can try a warm bath or shower.

If you notice inflammation or swelling, try soothing the area with an ice pack instead of heat. Once the swelling goes down, you can alternate between heat and ice. 

Assess Your Sleep Position

People commonly feel stiffer in the morning than throughout the day because of how they sleep. The ideal sleep position is on your back with a slight elevation of the head and neck, whereas stomach sleeping is the most prominent sleep position for causing neck and back stiffness.

Your mattress may also affect your body while sleeping. Ideally, if you’re a back sleeper, you want a medium to firm mattress to keep your hips and pelvis from sinking below your shoulders and straining the spine. If you’re a side sleeper, you want a soft to medium mattress to reduce pressure on the shoulder, arm, and hip. 

Move Throughout The Day

Muscles, tendons, and joints stiffen when you don’t use them, which is why they tend to feel worse in the morning. Moving throughout the day can help keep your body loose, leading to less discomfort. Even small movements, such as walking around the house or stretching, can help prevent your body from getting too stiff. 

Additional Notes About Joint and Muscle Stiffness

In some cases, stiffness of the muscles and joints may indicate a more serious health condition. Talk to your doctor if your discomfort is severe and inhibits your ability to do daily tasks. Depending on your diagnosis, your doctor may suggest medications, therapy, or surgery. 

How Visiting Angels Can Help 

Visiting Angels is dedicated to the health and wellness of our clients. This includes doing what we can to help relieve physical and emotional discomfort from stiff muscles and joints. Our care team is also available to help with daily tasks that may become challenging with body stiffness, such as housekeeping, cooking, personal grooming, and dressing.

If you’d like to learn more about in-home caregiving with Visiting Angels, contact our Prescott office today!