Waking Up Stiff? How to Gently Ease Arthritis Pain in the Morning

By Dr. Natasha Gandhi, Chiropractor at Urban Health Group

As the weather cools and the leaves start to change, many people notice their joints start to feel a little stiffer, especially in the morning. In fact, many of my patients describe the first 30 minutes of their day as the most uncomfortable because their joints are resisting movement. When you’re trying to get out the door for work, slow-to-move joints can make a rushed routine feel even harder to manage. But here’s the good news: this is one of those things you can influence with small, consistent habits.

Why Morning Stiffness Happens

Arthritis-related stiffness tends to be worse in the morning due to the way our joints and tissues respond to stillness. As I often say in the clinic, motion is lotion! Research shows that gentle, progressive movement in the first part of your day helps stimulate blood flow, reduce inflammation, and improve joint mobility. And that’s where we can really start to make a difference.

Where Chiropractic Care Comes In

Sometimes stretching and light movement are not enough to fully target the deeper joint restrictions that build up over time. That’s where chiropractic adjustments can be a powerful complement. Adjustments help restore motion in joints that are restricted or not moving efficiently. Think of it like tuning up your body’s foundation. When your joints are moving better, especially those that aren’t easily reached with stretching alone, your body is better able to respond to movement, rather than resist it.

Morning Movement Rituals (That Don’t Feel Like a Chore)

1. Movement before phone – Before checking your phone, spend 2 minutes doing gentle cat-cow stretches in bed or light ankle and wrist circles.
2. Warm water + warm shower – Heat boosts circulation. A warm shower can act like a primer for your joints before you even stretch.
3. Add mobility to daily habits – Try brushing your teeth in a low squat, doing neck circles while the kettle boils, or shoulder rolls while waiting for your coffee.
4. Adjust your environment – If your mattress or pillow doesn’t support your spine well, your sleep might actually worsen joint stiffness. Let’s make sure your environment works with your body, not against it.