Waking up with body aches and pains is something many people experience regularly. Whether it’s a stiff neck, sore back, or aching joints, these pains can make starting the day a struggle. While it might be tempting to blame it on a poor night’s sleep or ageing, certain morning habits could be contributing to the discomfort.
From how you sleep to your morning routine, small changes can have a significant impact on your body’s condition when you wake up. But which habits are most likely causing the pain? To help uncover the potential culprits and explore ways to address them, indianexpress.com spoke to an expert.
Five most common morning habits that could contribute to body pain after waking up
Dr Palleti Siva Karthik Reddy, consultant, Internal Medicine at Koshys Hospitals, mentions, “Waking up with body aches and stiffness is not just a sign of aging or overexertion — it can often be traced back to poor morning habits that affect posture, circulation, and muscle recovery.”
Here’s a breakdown by Dr Reddy of what might be causing your morning body pain and how you can prevent it:
| Common Habit | What the Science Says | Solution |
|---|---|---|
| Sleeping in the Wrong Position: Sleeping on your stomach or without proper pillow support can misalign your spine, leading to stiffness. | A study in the Journal of Physical Therapy Science found that misaligned sleeping positions increase the risk of chronic musculoskeletal pain. | Sleep on your side or back with a supportive pillow and mattress that maintain spinal alignment. |
| Sudden, Jarring Movements After Waking Up: Jumping out of bed too quickly can shock your muscles and joints. | According to Harvard Medical School, sudden movements trigger a stress response, causing muscle tension and stiffness. | Take 30–60 seconds to transition from lying down to sitting up. Stretch your arms, neck, and lower back before standing. |
| Skipping Morning Hydration: Dehydration can lead to muscle cramps and joint stiffness. | A study in the American Journal of Physiology states that even mild dehydration can increase muscle soreness and inflammation. | Drink a glass of water upon waking. Consider electrolytes if you frequently experience muscle cramps. |
| Not Stretching or Mobilising the Body: A sedentary morning routine can leave your muscles stiff and joints locked up. | Research in the Journal of Applied Physiology found that morning dynamic stretching improves circulation, reduces stiffness, and enhances mobility. | Try gentle morning stretches like Cat-Cow, Seated Spinal Twist, and Standing Forward Fold. |
| Poor Sleep Quality and Lack of REM Sleep: Inadequate sleep prevents proper body repair, leading to inflammation and pain. | A study in Sleep Medicine Reviews links poor sleep to increased pain sensitivity due to elevated inflammatory markers like C-reactive protein (CRP). | Maintain a consistent sleep schedule, avoid screens before bed, and consider magnesium or melatonin supplements (consult a doctor first). |
Could body pain after waking up point to other serious health issues?
Dr Reddy stresses that while morning stiffness is common, persistent pain may signal an underlying condition such as rheumatoid arthritis (autoimmune joint inflammation), fibromyalgia (chronic muscle pain and fatigue), osteoarthritis (cartilage wear and tear), or sleep apnea (poor oxygen supply leading to muscle soreness). It’s important to see a doctor if the pain lasts more than an hour after waking up, is accompanied by swelling, numbness, or tingling, or worsens over time, interfering with daily activities.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
