One of the most common things we hear from patients is:
“Why do I feel so stiff and sore when I wake up?”
Morning pain and stiffness are extremely common, particularly with back pain, neck pain, arthritis and tendon related problems.
Although it can feel worrying, it does not necessarily mean that damage has occurred overnight.
There are actually several reasons why symptoms can feel worse first thing in the morning.
Reduced movement overnight
While we sleep, the body naturally stays still for long periods. Joints, muscles and connective tissues tend to stiffen slightly when they have not been moving regularly.
This is one reason why many people feel better once they start walking around and getting moving.
Changes in fluid and circulation
During sleep, fluid can accumulate around joints and tissues more easily because movement is reduced. This can create a feeling of stiffness or tightness first thing in the morning.
Research has also shown that circulation and tissue temperature are lower overnight, which may contribute to increased stiffness when waking up.
Inflammatory responses
Certain inflammatory chemicals within the body follow natural daily rhythms and can be slightly higher in the early morning. This is particularly noticeable in conditions such as arthritis.
Tendon and muscle sensitivity
Tendons and muscles often dislike sudden load after a long period of rest. For example, many people with Achilles tendinopathy notice pain with their first few steps in the morning, which gradually eases as the tissues warm up.
This is a very common pattern we see in clinic.
The important thing to remember is that stiffness and pain in the morning do not automatically mean that you should avoid movement altogether. In many cases, gentle movement is exactly what helps settle symptoms.
Simple things such as:
• a short walk
• gentle stretching
• mobility exercises
• warming up gradually
can all help the body feel more comfortable.
