Morning stiffness can be a frustrating way to start the day, whether it shows up as tight hips, an aching lower back, or stiff shoulders. At Beverly Physiotherapy in Winnipeg, we see this issue regularly and understand how it can interfere with your everyday activities. The good news? You don’t have to accept stiffness as your new normal. With targeted physiotherapy strategies, you can improve your mobility and ease into your day with less discomfort.
What Causes Morning Stiffness?
Morning stiffness is commonly caused by a mix of physical and lifestyle factors. Here are some of the most frequent contributors:
1. Inactivity During Sleep
While you sleep, your body rests—and so do your joints and muscles. This lack of movement reduces the movement of synovial fluid in your joints, which is your body’s natural joint lubricant. As a result, joints may feel tight and immobile when you first wake up.
2. Poor Sleep Posture
How you sleep matters. Sleeping in a position that places strain on your spine or keeps your joints in awkward angles for hours can lead to stiffness. Pillow and mattress support play an important role in keeping your joints in a comfortable position and your muscles relaxed overnight.
3. Underlying Conditions
Morning stiffness lasting more than 30 minutes could be linked to conditions such as osteoarthritis or rheumatoid arthritis. These conditions often benefit from regular exercise and movement to keep the joints mobile and strong. A structured treatment plan involving physiotherapy can help get you started on a management program to help with stiffness and any other symptoms.
4. Inflammation and Overuse
If you’ve had a particularly strenuous day where you may have overworked your muscles and joints, you may start developing inflammation by the time you head to bed. Being immobile overnight usually worsens inflammation which can show up as stiffness the next morning.
How Physiotherapy Can Help
Physiotherapists are trained to identify the root causes and create treatment plans that can help manage stiffness and any other symptoms of joint problems. At Beverly Physiotherapy, we take a holistic and personalized approach to treating stiffness. Our physiotherapists often combine manual therapy, targeted exercises, and education to help improve your movement, reduce symptoms and help you function better with your daily activities.
Manual Therapy Techniques
Hands-on treatment can be extremely effective for releasing tight fascia, improving joint mobility, and reducing muscle tension. Techniques like joint mobilization, massage and myofascial release help improve circulation and support your body’s natural healing processes.
Exercise Prescription
Therapeutic exercises form the foundation of long-term recovery. Our physiotherapists develop customized routines that target stiff areas, such as the hips, neck, or spine. These exercises help strengthen supporting muscles, improve range of motion, and correct imbalances that may be causing stiffness.
Posture and Sleep Education
We also help patients understand the impact of posture and sleep ergonomics. Advice on desk set-up, movement breaks and postural changes can help reduce the strain on joints and muscles. We can also offer advice on optimal sleep positions as well as pillow and mattress support to help reduce morning discomfort.
For additional support in improving everyday posture, read our article on how to improve your posture without thinking about it.
Tips for Managing Morning Stiffness at Home
While physiotherapy is helpful for developing a long-term management plan, these simple home strategies may provide daily relief:
Gentle Morning Movement
Start your day with slow, gentle movements and stretches in bed. Focus on big joints—roll your shoulders, flex and extend your knees, and rotate your ankles. These simple actions increase blood flow and lubricate your joints.
Warm Showers
Heat therapy, like a warm shower, can ease tight muscles and joints. The warmth increases circulation and helps your body feel more mobile before starting your day.
Stay Active Throughout the Day
Regular movement reduces inflammation and prevents joints from becoming stiff again. Try to avoid sitting for long periods and take regular movement and stretch breaks during work hours.
When to Seek Physiotherapy
If morning stiffness becomes a consistent issue, lasts longer than 30–60 minutes, or is accompanied by swelling or pain, it may be beneficial to seek professional care. Physiotherapy can help you break the cycle of stiffness and regain the freedom to move comfortably again.At Beverly Physiotherapy, we welcome new and returning patients—no doctor’s prescription is needed to begin treatment. Whether you’re recovering from an injury, managing a chronic condition, or simply want to feel more mobile, we’re here to help you get back to the activities you love. Contact us today to schedule an appointment.
