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Why Am I So Stiff in the Morning?

A doctor’s advice for why you may feel creaky when you wake up, and what to do about it

Adam Rosenbluth, M.D.,

AARP

Published April 06, 2026

illustration on a blue background shows an older adult lying flat on their back in bed, staring up at the ceiling with a wide-eyed, weary expression

James Yates

Every morning I wake up feeling stiff and achy. What can I do about it?

Millions of us wake up feeling like the Tin Man: creaky, slow, and desperately in need of an oil can. If that sounds familiar, you are absolutely not alone, and the good news is that a few simple habits can make a world of difference before your feet even hit the floor.

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Morning stiffness is typically the sensation of our joints and muscles feeling tight, slow and reluctant to cooperate when we first wake up. It usually affects both sides of the body, including the knees, hips, shoulders, hands or lower back, and tends to ease once we get moving.

The underlying cause is a combination of inactivity and the body’s natural inflammatory rhythms. When you lie still for hours, the fluid that lubricates your joints thickens overnight, and the surrounding muscles cool and tighten. You may notice this more as you get older, because your joints produce less synovial fluid. The longer you are sedentary, the stiffer you become. That’s why people who spend extended periods in bed, at home or in a hospital setting can become remarkably stiff in a short period of time. But there is a simple prescription for typical morning stiffness, and I practice it myself.

Before you even stand up, take one to two minutes doing gentle movements while still in bed or seated on its edge. Point and flex your feet, make small ankle circles, and press your toes into the floor while lifting your heels. This benefits your knees, hips, ankles and feet. Slowly rotate your wrists and move your fingers. These small movements begin circulating synovial fluid back into your joints.

Next, do a few sit-to-stands from the edge of the bed. This is one of the best things you can do for your legs and core. Then stand and rise up on the balls of your feet a couple of times. If balance is a concern, hold on to your headboard or bedpost, or to the back of a steady chair. Gently roll your shoulders and neck. This sequence takes about two minutes. Most of my patients tell me that by day two or three, they feel noticeably less stiff.

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You can also use your morning shower as a therapeutic tool. Warm water is a wonderful remedy for stiff muscles and joints. If you take a warm shower in the morning, take some time to do gentle stretches. A note of caution: Test the water first to be certain it’s not too hot. To prevent burns, dizziness or cardiac strain, keep the water no warmer than 100 degrees.

Then move throughout the day. The most fundamental truth I can share is that the more you move, the less stiff you’ll be. Gentle yoga and tai chi are excellent options, and many community centers offer free or low-cost classes. (Try AARP’s intro to tai chi video, or this 11-minute beginner chair-yoga class.) These are particularly effective because they build flexibility, strength and balance all at once. Strength training and walking up and down stairs are good options as well.

I’m also going to ask you to take a look at your bed. A surprising amount of morning stiffness comes from sleeping posture and sleep surface. Stacking too many pillows can put the neck and spine in a compromised position. If your mattress is old and unsupportive, consider replacing it.

More from Dr. Adam

It’s important to know the difference between everyday stiffness and something that warrants medical attention. If your morning stiffness lasts longer than 30 minutes, particularly in your hands, it may be a sign of an inflammatory condition such as rheumatoid arthritis (RA). Morning hand stiffness is one of the hallmark symptoms of this disease. But a 2023 study found that prolonged morning stiffness (60 minutes or longer) is also surprisingly common in patients with hand osteoarthritis, so don’t dismiss persistent stiffness without a proper evaluation. If it’s severe, prolonged or worsening, see your doctor.

As I always tell my patients, the more you move, the better you’ll feel. And the more you move when you wake up, the better your whole day will go.

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