Ever wake up and feel so sore you’re not sure you can get out of bed? Morning joint stiffness is a common complaint among older adults, and several changes contribute to this symptom as we age.
One major cause of this pain is drying cartilage — the spongy cushioning that helps to absorb shock. A decline in production of synovial fluid can also mean joints are less lubricated. Additionally, stiff tendons and weak muscles become even tighter due to lack of activity during sleep. Finally, the symptoms of arthritis, a condition commonly associated with aging, can be more severe in the morning.
No matter what’s causing your morning pain, you don’t have to live with stiff, achy joints every day. Here are a few ways to get your joints going at the same time you do.
1. Stretch in Bed
Pop right out of bed upon waking up and you’re sure to feel like the Tin Man. Instead, try a few gentle stretches while you’re still lying down to gradually wake the joints up. Start by moving your neck from side to side, then stretching the upper body. Rotate hands and wrists in small circles, then activate the shoulders and elbows with similar gestures. Continue this circulation slowly down the body, including hips, knees, ankles, and toes in a way that feels good to you.
2. Take a Hot Shower
Make your way to the shower after climbing from bed. Turn the water temperature up to the highest comfortable setting, then allow your stiff joints to reap the soothing benefits of heat. Stay under the spray for at least 10 minutes to expose your joints to both water and the steam, which can help reduce inflammatory agents that contribute to arthritis.
3. Move Throughout the Day
Vigorous exercise may feel like the last thing you want to do with sore joints, but low-impact physical activity is one of the best treatments for joint pain. It strengthens supporting muscles, boosts bone strength, provides energy, and can help control your weight to reduce the strain on your joints. Regular movement also promotes restful sleep, giving your body the opportunity to repair overnight. Work with your care provider to come up with a plan that incorporates low-impact aerobic exercises, such as swimming or cycling, as well as stretching and strengthening moves.
4. Try an Anti-Inflammatory Diet
According to the Arthritis Foundation, following a Mediterranean-style diet can reduce inflammation that causes joint pain and stiffness. The dietary approach prioritizes inflammation-fighting agents, such as omega-3 fatty acids in fish and monounsaturated fats in nuts and seeds. It incorporates antioxidant-rich fruits and vegetables, as well as beans and whole grains. It also limits processed foods, which often contribute to inflammation.
5. Assess Your Mattress
While the right mattress can alleviate joint pain, the wrong one can aggravate it. If you’re getting the recommended eight hours of sleep, mattress quality becomes even more compelling, as you’re spending a third of your life there! The Sleep Foundation recommends models that provide both cushioning and support, prevent sinking, and keep the spine in proper position.
At Alliance Spine and Pain, we don’t just mask joint pain or stiffness with medication — we use individualized treatments to prevent or relieve them. To find out how we can ease your joint pain and stiffness, schedule an appointment online or by calling (770) 929-9033.