Why You Feel Stiff Every Morning — And 7 Simple Ways to Loosen Your Joints

Waking up with achy joints and muscles is a pain no one wants to experience just as the day begins. If you have found yourself in this predicament, here’s why it's happening to you.

You may be wondering why you often wake up feeling stiff in the morning. While it is something most people accept as a natural part of the aging process, it can be a cause for concern in some cases and is often an indication of arthritis.

People who have arthritis often experience this morning pain and stiffness due to a lack of lubrication in the joint spaces or a breakdown of the cartilage that envelopes the ends of the bones.

"As your joints get older, the spongy cushion of cartilage begins to dry out and stiffen. The joint lining also produces less synovial fluid, which lubricates the joint," William Kormos, M.D., the Editor in Chief of Harvard Men's Health Watch, says.

"Weak muscles and stiff tendons also tend to tighten during sleep," Dr. Kormos adds. You may experience morning stiffness in your knees, back, ankles, feet, fingers, and wrists. The pain will typically last between 10 and 15 minutes before ebbing away on its own.

"You cannot reverse the effects of joint aging, and while certain medications can help manage arthritis pain and inflammation, stiffness can still occur," Dr. Kormos says. However, there are ways to reduce the frequency and severity of morning stiffness.

Tips to Prevent Stiff Joints in the Morning

1. Prioritize Quality Sleep

Your body repairs itself while you rest, so getting deep, uninterrupted sleep is essential for healthy joints. Establish a consistent bedtime routine, limit screen time before bed, and create a relaxing environment to support restorative rest.

2. Check Your Mattress

An unsupportive mattress can strain your joints overnight. If it's too soft or too firm, your body may be forced into uncomfortable positions. That’s why it’s crucial to choose one that supports your spine and cushions pressure points for optimal alignment.

3. Stretch Before You Rise

Before getting out of bed, do gentle stretches to loosen up your joints. Try rolling your ankles, bending your knees, or moving your wrists in circles. A few slow, intentional movements can ease morning stiffness and boost circulation.

4. Take a Warm Shower

Warm water helps relax tight muscles and soothe stiff joints. Starting your day with a hot shower can ease the discomfort and prepare your body for movement.

5. Stay Active

Throughout the DayRegular movement keeps joints flexible. Take breaks to walk, stretch, or change positions if you sit for long periods. Small, consistent activity supports mobility and reduces stiffness over time.

6. Eat Joint-Friendly Foods

Maintaining a balanced diet rich in anti-inflammatory foods supports joint health. You want to limit processed snacks and stay hydrated as much as possible to keep your body feeling its best.

7. Take Medication as Directed

If prescribed medication for stiffness or inflammation, take it as recommended — ideally before getting out of bed. This allows it to take effect just in time to help you start your day comfortably.

That wraps up our list of tips to help you reduce the frequency and intensity of morning stiffness. However, if you experience morning muscle/joint pain that lasts more than an hour; joint stiffness involving your back to a point where you have difficulty taking a deep breath; or ongoing numbness or tingling in your arms or legs along with your joint pain, it's highly recommended that you visit your doctor.