Waking up with stiff joints can be frustrating. While occasional joint stiffness is common, ongoing joint stiffness can often be a sign of something more. This article looks at some of the most common causes of morning joint stiffness – like osteoarthritis and rheumatoid arthritis. It also offers some practical tips on how to ease your symptoms and start your day more comfortably.
What causes morning stiffness in your joints?
Why are my joints stiff in the morning? Let’s take a brief look at a few of the conditions that may be responsible.
Osteoarthritis
Osteoarthritis is one of the most common causes of joint stiffness in the mornings. As you get older, your joints go through some changes. The soft, spongy cartilage that cushions your joints can start to dry out and become less flexible. This makes it harder for the joints to move smoothly. The joints can also start to get worn. This can limit your movement range and make it harder to sleep comfortably. When you sleep, you don’t tend to move much. If you have osteoarthritis, then you might find that your joints, muscles, and tendons tend to tighten overnight – causing joint stiffness when you wake up in the morning. You might also find that you get this joint stiffness on most mornings and that it lasts for about 10-15 minutes.
Rheumatoid arthritis
Rheumatoid arthritis (RA) is another common cause of morning joint stiffness. It is an autoimmune condition. This means that your immune system mistakenly attacks the lining of your joints. It can increase the level of inflammation in your body. It can also make your joints feel swollen, stiff, and painful. RA symptoms are often worse in the mornings. This is because when you sleep, you tend to stay in the same position. If you have rheumatoid arthritis, then you might find that the inflammation starts to build up in your joints overnight, making them feel especially sore and stiff when you wake up. You might notice that the joint stiffness lasts for a long time —sometimes even a few hours.
Other rheumatological conditions
There are also many other lesser-known medical conditions that can cause morning joint stiffness. These include: psoriatic arthritis, which often affects people with psoriasis and causes joint pain and swelling; ankylosing spondylitis, a type of arthritis that mainly affects the spine and can cause stiffness in the lower back; and lupus, an autoimmune disease that may cause joint inflammation. Other rheumatological conditions, like fibromyalgia and gout, can also contribute to joint discomfort. If you are experiencing joint stiffness on most mornings, and it lasts for longer than an hour, then the best thing to do is seek professional medical advice from a rheumatologist in London.
Tips for managing morning joint stiffness
Check your sleep environment
One of the best ways to reduce joint stiffness is by improving your sleep environment. Have you got everything you need to support your joints while you sleep? Having the right support can help you avoid sleeping positions that contribute to morning stiffness. For example, it’s important to have a good mattress that works with your sleeping position (back, side, or front). Try to find the best tools for your sleep habits. For example, you sleep at an awkward angle, you might find that changing pillows helps keep you in alignment. If you clench your hands when you sleep, then you might find that splints help keep your hand joints in a relaxed position.
Change your sleeping position
Yes, how you sleep matters too! Aligning your head, shoulders, and hips puts your body in a neutral position. This can help ease pressure on your joints and reduce any joint stiffness. Your goal should be to find a position that supports the natural curves in your back. Do you sleep on your back? Consider slipping a small pillow under your knees. This little lift works well with your spine’s natural curve and helps take a bit of pressure off your lower back. Prefer to sleep on your side? Try placing a pillow between your legs. This prevents your upper leg from pulling forward and twisting your torso. It also helps to keep your hips and spine aligned.
Work on your morning routine
What would make your morning routine easier? It could be something permanent, like changing up your bedroom to prioritise comfort. Or, it could be something temporary, like setting your alarm earlier to give yourself more time in the morning. It could be starting your day with a gentle stretching routine. Or, discussing a better working pattern (such as flexible remote working or flexible working hours) with your employer. Find what works best for you.
Try heat therapy & other home remedies
Looking for some simple home remedies? While there is no quick fix for joint pain and stiffness, there are things you can do at home to help relieve your symptoms. For example, did you know that using heat therapy first thing in the morning can help? Warm water can work wonders on stiff joints – whether that’s a bath, a shower, or simply running your hands under warm water. So can other heat therapy tools – such as heated pads and electric heated blankets. Wondering what else could help? Sometimes over-the-counter pain management and anti-inflammatory medications, like ibuprofen, can help take the edge off any morning joint pain.
How to treat morning stiffness in your joints
The most effective way to treat morning stiffness is to get a private rheumatology consultation. Are you unsure what’s causing your joint stiffness? Is it becoming a severe or ongoing issue? And are you experiencing any other symptoms – such as joint pain, joint redness, joint swelling, or loss of mobility? If so, you should speak to a healthcare professional. A rheumatologist will be able to review your medical history, assess your symptoms, and offer an accurate diagnosis. They will also be able to recommend a personalised treatment plan – often using a combination of medicine, complementary therapies, and lifestyle changes.
Take steps to improve your quality of life today
Morning joint stiffness can have many causes, from natural age-related changes in your joints to more complex autoimmune conditions. The good news is that there are simple steps you can take to ease stiffness and start your day more comfortably—from adjusting how you sleep to using home remedies. And remember, morning joint stiffness is treatable. If your symptoms are persistent, severe, or affecting your daily life, then it’s best to speak to a healthcare professional.
