Why Am I Sore When I Wake Up? 9 Common Causes of Morning Stiffness

Waking up stiff or sore can make you feel older than you are. But morning aches often have nothing to do with your age. It may mean you need a new mattress, or you overdid it with your physical activity the day before. No matter the cause, feeling achy when you wake up can slow you down physically and mentally — and put a damper on your day. But there are ways to avoid morning soreness and wake up feeling ready for whatever comes your way.

Read on to learn what causes morning soreness, how to prevent it, and advice from Hinge Health physical therapists on how to relieve body aches when you wake up.

Why Am I Sore When I Wake Up? 9 Common Causes

Sleep naturally causes some morning stiffness. When your body isn’t moving, like when you’re asleep, there’s less blood flow to your muscles and less lubrication in your joints. That’s why most people are a little stiff and move a little slower when getting out of bed. If you're asking yourself 'why am I sore when I wake up?’ and the stiffness lingers even after getting out of bed, several factors could be at play. Here are some common ones:

1. Your sleeping position

Awkward sleeping positions can put extra pressure on certain muscles, joints, or nerves and make getting out of bed the next morning a challenge. “Too much bending or twisting in your sleep — like sleeping with your knees tucked too high or with your neck at an awkward angle — can strain muscles and restrict blood flow, leading to stiffness and discomfort when you wake up,” says Jennifer Hayes, PT, DPT, a physical therapist at Hinge Health. While curling up into a ball isn’t bad, holding a position like this for a long time can cause tension to build up and make it difficult for your body to fully relax and recover overnight. 

2. Your mattress

A mattress that's too hard or too soft for you can make you sore when you wake because your body doesn’t get the support it needs overnight. A mattress that's too hard can put extra pressure on areas like your shoulders, hips, and lower back. Something that's too soft may cause your body to sink in too much and place strain on your muscles and joints. The right mattress for you is one that helps you maintain a neutral, supported sleeping position throughout the night.

3. Your pillow

You want your pillow to provide a good amount of support for your head, neck, and back so you can keep your upper body in a comfortable, neutral position all night. “You don't want to be too squished down or too propped up,” says Dr. Hayes. If your pillow is too high or too firm, it can push your neck into an uncomfortable position. If it's too flat or soft, it may not offer enough support, causing your neck to bend awkwardly. Both can lead to neck, shoulder, or upper back soreness, as well as headaches, because your body is forced into an unnatural position during sleep.

4. Your activity level

Weekend warriors tend to be more prone to morning soreness, which might leave you wondering 'why am I sore when I wake up?' after a particularly active day. “If you spend an entire day doing yard work or you ride your bike 50 miles when you don’t normally do that level of activity, you're likely to have soreness the next day because your body isn’t used to it,” says Dr. Hayes. It’s not that those activities are bad. But going past your movement sweet spot can cause a temporary uptick in muscle and joint pain the next day. 

5. Your fluid intake

Muscles need water. Water helps maintain the balance of electrolytes, like sodium, potassium, and magnesium, which are crucial for muscle contraction and relaxation. If you go to bed a little dehydrated, and then go all night without drinking water (as most people do), you might wake up with muscle cramps or soreness. 

6. Your lifestyle

Sleep is a sedentary activity. When you combine it with a sedentary day, your body isn’t able to fight off aches and pains in the morning quite as well. “Think about when you stand up after sitting at a desk all day. Most people tend to be a little sore and stiff,” says Dr. Hayes. “That’s because our bodies crave movement. They aren’t made to be still for long periods of time.” 

7. Your diet

Your diet can make you feel sore when you wake up in the morning by affecting muscle recovery, inflammation, and hydration. Processed foods, fried foods, and foods high in added sugar increase inflammation in the body, which contributes to joint stiffness and pain. Additionally, not consuming enough protein, healthy fat, vitamins, and minerals can impair muscle recovery and make you feel sore when you get out of bed. 

8. Your overall health

Chronic conditions like arthritis, fibromyalgia, lupus, and multiple sclerosis can cause morning soreness. These health conditions often lead to inflammation, muscle tension, or nerve sensitivity, which can make it difficult for your body to fully relax and recover during sleep. With conditions like arthritis, changes in joint cartilage can cause stiffness and pain, particularly after periods of inactivity, such as sleeping. Fibromyalgia often leads to widespread muscle pain and increased pain sensitivity, which can make waking up feel more painful. And autoimmune diseases like lupus and multiple sclerosis can cause muscle weakness, inflammation, and fatigue. 

9. Your age

Age is just a number and getting older does not mean that you will automatically experience muscle and joint pain. But your muscles and joints do change as you get older, so a sleeping position that didn’t cause you to wake up stiff in your 20s or 30s may lead to issues in your 40s, 50s, or 60s. Your body may also need more recovery time as you age. That’s why a hike you used to do when you were younger may now result in morning aches and stiffness. You can still do everything you used to do, but stretching and targeted exercises become even more important to stave off morning aches.

How to Manage and Prevent Morning Stiffness: Tips from Physical Therapists

Don’t panic if your hands are stiff while turning off your alarm. Or you notice some soreness in your neck or back as you get up. Or maybe your ankles ache as you take your first few steps of the day. “It’s normal. There’s nothing wrong with you,” says Dr. Hayes. The soreness or stiffness is just your body’s way of letting you know that you need to make some tweaks in your habits. Here are steps you can take to address morning soreness.

• Stretch. When you’re wondering how to get rid of body aches in the morning, movement should be the top strategy — and it doesn’t take a lot of effort. You don’t even have to get out of bed to start loosening up. A simple morning stretch routine will boost blood flow to your muscles and lubricate your joints to increase your range of motion and reduce stiffness. “I have a lot of Hinge Health members who stretch before bed and then again in the morning when they wake up. Many people find it really helpful in managing soreness,” says Dr. Hayes. If you have specific areas of morning soreness, a physical therapist can design a stretching routine to address your specific needs. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

• Adjust your sleep position. There’s no such thing as a perfect sleeping position. Everyone is different. But it might be worth trying a few different positions to see if it makes a difference in how you feel in the morning. “Stomach sleeping can be problematic for people who wake up with back pain because it doesn’t offer your back a lot of support overnight,” explains Dr. Hayes. If you like sleeping on your stomach, you can try putting a small, flat pillow under your hips and ribs to elevate your mid and low back. This helps put your back in a position that more closely mimics what you likely have during the day. You can also try sleeping on your back with a pillow under your knees (to help distribute your weight evenly) or on your side with a pillow between your knees. 

• Get a good pillow. A good pillow that supports your head and neck can help prevent upper body aches in the morning. When choosing a pillow, look for one that helps your body stay in a neutral, comfortable position. This means your head isn’t tilted too far forward, backward, or to the side. This helps reduce strain on your neck muscles. 

• Take a warm shower when you wake up. “Like exercise, heat increases circulation to your muscles and loosens everything up,” says Dr. Hayes. You can combine a warm shower with stretching. But starting with a warm shower is particularly helpful if you feel too stiff or sore to stretch immediately after waking up.

• Stay hydrated. Aim to drink half your body weight in ounces of water each day. That means if you weigh 180 pounds, you should try to drink at least 90 ounces a day. When you’re hydrated, muscles are less likely to cramp and get sore, and joints are more lubricated.

• Eat a healthy diet. Avoid processed, fried, and sugary foods and try to emphasize vegetables and fruits in your diet to help reduce inflammation in your body. High levels of inflammation can exacerbate pain.

• Replace your mattress if needed. The average lifespan of a mattress is six to eight years, according to the Sleep Foundation. Waking up with aches and pains can be a sign that you need a new mattress. A medium-firm mattress is generally a pretty comfortable option for people, according to a 2021 study published in the Journal of Orthopedics and Traumatology. But remember: A softer or firmer mattress isn’t bad or wrong if those mattresses are more comfortable for you. Not sure if you need more or less support? You can try a few experiments. Put a plywood board under your mattress, or place your mattress on the floor. If you notice an improvement in pain or comfort, it’s probably worthwhile to shop for something firmer. You could also try an egg-shell mattress topper to see if a softer bed feels better. 

• Talk to your doctor. If you're not getting relief or your morning soreness is accompanied by fever, redness, swelling, or warmth in a specific area, you should see a doctor. They can determine if an underlying medical condition, like arthritis, is contributing to your soreness.

PT Tip: Reduce Stress (As Much As Possible) 

Stress can affect your sleep cycle, which can have a ripple effect on the quality of your sleep and then on your pain. “There’s a connection between the quality of your sleep and your pain,” says Dr. Hayes. “If you don’t sleep well, you might wake up with more soreness.” Managing stress is very difficult, but if you’re struggling to keep it under control, look for a stress reduction strategy that works for you and practice it regularly. It may improve your sleep and minimize both pain at night and morning soreness.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Foley, L. (2024, June 28). When Should You Replace Your Mattress? Sleep Foundation. Retrieved from https://www.sleepfoundation.org/mattress-information/when-should-you-replace-your-mattress 

2. Caggiari, G., Talesa, G. R., Toro, G., Jannelli, E., Monteleone, G., & Puddu, L. (2021). What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature. Journal of Orthopaedics and Traumatology, 22(1). doi:10.1186/s10195-021-00616-5

3. Pahwa, R., Goyal, A., & Jialal, I. (2023, Augusts 7). Chronic Inflammation. StatPearls. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK493173/