Morning Stiffness: Why It Happens and What Actually Helps

I'm stiff every morning. Not terrible, but definitely noticeable, my low back feels tight, my hips are cranky, and the first few steps out of bed are never graceful.

I'm 47, I've been a physical therapist for over 15 years, and I know exactly what to do about it. And yet, some mornings I still shuffle to the bathroom like I'm 80 years old.

Why? Because morning stiffness is completely normal for most people over 30, and no amount of stretching is going to make you wake up feeling like a teenager again.

But here's what I've figured out: the right movements in the first 10 to 15 minutes after waking up can take you from "ugh, everything hurts" to "okay, I can function" pretty reliably.

Let me share what actually works, and just as importantly, when morning stiffness might mean something more serious.

Why You're Stiff in the Morning

Your body has been in roughly the same position for 6 to 8 hours. Even if you move around during sleep, you're not getting the variety of movement and loading that keeps tissues mobile during the day.

A few things happen overnight:

• Your intervertebral discs absorb fluid (which is why you're slightly taller in the morning)
• Joints get stiff from lack of movement
• Muscles that were in shortened positions all night are cranky when you ask them to lengthen
• Your nervous system is transitioning from parasympathetic (rest) to sympathetic (awake) mode

This is all normal. For most people, morning stiffness improves within 15-30 minutes of moving around.

But, and this is important, if your morning stiffness lasts more than an hour, especially if it's getting progressively worse, you need to get evaluated. That can be a sign of inflammatory arthritis (rheumatoid arthritis, ankylosing spondylitis) rather than normal mechanical stiffness.

What I Actually Do

I don't do a formal stretching routine every morning. Most days I just get up, move around, and let my body wake up naturally while I make coffee.

But on days when I'm particularly stiff, usually after playing basketball the day before or sleeping in a weird position, I'll spend 5 to 10 minutes doing some basic movements that help.

While still in bed:

I start with some gentle knee-to-chest movements, pulling one knee up, then the other, maybe holding for 1015 seconds each. This feels good on my low back without requiring me to actually get up yet.

Then I'll do some spinal rotation, knees bent, feet flat, let both knees drop to one side while keeping my shoulders down. Hold for maybe 20 seconds each side. This is probably the single most effective thing for my back stiffness.

Once I'm up:

Cat-cow on all fours is my go-to. Arch and round your spine slowly, maybe 8-10 times. Gets everything moving without forcing anything.

Child's pose for 30 seconds or so, kneeling back with arms stretched forward. This stretches the low back and feels particularly good if my hips are tight.

A few hip flexor stretches if I'm feeling it, half-kneeling position, gentle lean forward, 20-30 seconds each side.

That's it. Nothing fancy, nothing that requires me to be fully awake yet.

What About All Those Complex Routines?

You'll see 20-minute morning mobility routines all over YouTube and Instagram. They're fine if you enjoy that kind of thing and have the time and motivation.

But let's be realistic: most people aren't going to do a comprehensive stretching routine every single morning. If the bar for feeling better is "spend 20 minutes doing 15 different stretches in perfect form," most people will just skip it and stay stiff.

My philosophy is: a simple routine you'll actually do beats a perfect routine you won't.

The movements I mentioned above take maybe 5 to 7 minutes. That's doable for most people, even on rushed mornings.

Movements to Be Careful With

Not all stretches are created equal, especially first thing in the morning when your tissues are cold and your nervous system is still waking up.

I generally avoid:

Aggressive hamstring stretching right away - Your sciatic nerve doesn't love being stretched when everything's still tight. Gentle is fine, but toe-touches or aggressive leg raises can sometimes make things feel worse.

Deep twisting or side-bending - Your discs are maximally hydrated in the morning, which makes them more vulnerable to injury. Gentle rotation is fine; aggressive twisting under load is not.

Anything that hurts beyond mild discomfort - Morning stretching should feel like a relief, not a challenge. If something hurts, skip it and come back to it later in the day when you're more warmed up.

When Morning Stiffness Means More

Most morning stiffness is mechanical and benign. But sometimes it's a red flag.

See a doctor if:

• Stiffness lasts more than an hour every morning
• It's getting progressively worse over weeks or months
• You have other symptoms like swelling, redness, or warmth in joints
• There's significant pain, not just stiffness
• You're under 40 and it started suddenly without injury
• Morning stiffness is accompanied by fatigue, fever, or weight loss

These can be signs of inflammatory conditions that need medical treatment, not just stretching.

I've had patients come in thinking they just needed to "stretch more" who turned out to have rheumatoid arthritis or ankylosing spondylitis. Early diagnosis matters for these conditions.

What About Mattress, Pillows, Sleep Position?

Yeah, these matter. Probably more than morning stretches, honestly.

If your mattress is old (more than 8 to 10 years) or clearly sagging, it's worth considering replacement. Same with pillows, they should support your head in a neutral position, not crane your neck up or let it drop down.

Sleep position can make a difference too:

• Side sleepers often do better with a pillow between the knees
• Back sleepers might benefit from a pillow under the knees
• Stomach sleeping is generally rough on the neck and low back (though telling someone to change their sleep position is easier said than done)

I'm a side sleeper with a pillow between my knees. Makes a noticeable difference in how my hips and low back feel in the morning.

The Real Solution

Here's the truth: if you're over 30, you're probably going to have some morning stiffness. It's part of being human with a body that's been used for a few decades.

The goal isn't to eliminate it completely, it's to manage it well enough that it doesn't interfere with your day.

For most people, that means:

• Move gently for a few minutes after waking
• Stay reasonably active during the day
• Address obvious sleep setup issues (bad mattress, wrong pillow)
• Strengthen the muscles that support your spine and joints
• Get evaluated if stiffness is severe, prolonged, or worsening

Morning stretching can help, but it's not magic. It's just one piece of staying functional as you age.

And on mornings when you're really stiff despite doing everything right? Sometimes you just accept that today's going to start a little slower, make your coffee, and know it'll get better as you move around.

That's not defeat, that's just being realistic about having a human body.

Dealing with morning stiffness that's not improving or getting worse?
At Spectrum Therapeutics of NJ, we can help figure out if it's normal mechanical stiffness or something that needs more attention.

Spectrum Therapeutics of NJ
601 Hamburg Turnpike, Suite 103
Wayne, NJ 07470

Phone: (973) 689-7123
Email: spectrum@spectrumtherapynj.com
Web: spectrumtherapynj.com

Sometimes morning stiffness is just morning stiffness. But when it's not, we'll help you figure that out.