How to beat morning stiffness: Here’s how to take care of your arthritis daily

This condition is known as morning stiffness—a problem that affects people of all ages but is especially common in older adults, those with arthritis or people with sedentary lifestyles.

What causes morning stiffness?

Morning stiffness isn’t just a product of aging; it happens for various reasons, many of which are tied to the body’s natural processes during sleep. Here’s a closer look at the main culprits:

1. Inflammation in Joints: During sleep, your body produces certain chemicals to help control inflammation. But in some cases, these chemicals can build up in the joints, making you feel sore.

2. Lack of Movement: While we sleep, our joints can stiffen up. The lack of movement during those 6-8 hours causes muscles and joints to tighten, leading to that stiff feeling when we wake up.

3. Dehydration: If you’re even slightly dehydrated, the cushioning fluid in your joints, known as synovial fluid, can dry up a bit, resulting in stiffer joints when you first wake up.

4. Poor Sleep Posture: The way you sleep can also contribute to morning stiffness. Sleeping in awkward positions or using improper pillows can put a strain on your back, neck, and joints, leading to stiffness in the morning.

5. Aging: As we age, our joints naturally lose flexibility, and our muscles may not recover as quickly from daily wear and tear, making morning stiffness more common.

How to Beat Morning Stiffness

While morning stiffness can feel inevitable, there are practical steps you can take to reduce it and start your day with more ease.

1. Stretching before you go to bed and when you first wake up can be a game-changer. Simple stretches, like reaching for your toes, twisting your torso, or stretching your arms over your head, can help loosen up your muscles and joints.

2. Regular exercise helps to strengthen your muscles, improve joint flexibility, and reduce overall inflammation. Low-impact activities like walking, swimming, and yoga are particularly helpful for keeping your joints flexible and strong.

3. Water is essential for keeping your joints lubricated. Before bedtime, it’s a good idea to have a glass of water to avoid dehydration during the night but don’t overdo it—you don’t want to wake up for bathroom breaks!

4. Consider using heat therapy (like a heating pad) on sore joints or muscles before bed. This can help reduce inflammation and promote blood flow. On the other hand, cold therapy (like an ice pack) may be better if your stiffness is due to recent activity or injury, as it can reduce swelling.

5. Sleeping in a neutral position can make a big difference. Use a supportive pillow that aligns your neck with the rest of your spine. If you’re a side sleeper, consider putting a pillow between your knees to reduce strain on your lower back. For back sleepers, a small pillow under your knees can help.

6. Certain foods and supplements can help reduce joint pain and inflammation. Omega-3 fatty acids, found in fish oil, are known to support joint health. Similarly, incorporating anti-inflammatory foods into your diet—like turmeric, ginger, and leafy greens—can make a noticeable difference over time.

7. A gentle massage increases blood flow to the muscles, reduces inflammation and helps with pain relief.

8. Over-the-counter anti-inflammatory medications like ibuprofen can help relieve pain and stiffness. You can also try topical treatments like creams or gels that contain menthol or capsaicin, which can help reduce discomfort.

(Dr Raju Vaishya, Senior Consultant, Orthopaedics and Joint Replacement, Indraprastha Apollo Hospitals, New Delhi)