I wanted to answer a common question I get asked all the time at Penrose Physical Therapy about being stiff: “Jennifer, do you have any advice for someone like me who isn’t in a lot of pain? I’m just incredibly stiff when I wake up on a morning, and I feel it throughout the day, which means I can’t do things as easily as I’d like. Any advice?”
I’ve got plenty of tips and advice to help reduce stiffness and back pain. But first I want to clear up ‘why’ we feel stiff in the first place. A lot of people we see think that stiffness is something we feel as we get older – and while there’s some truth in that, stiffness isn’t always directly related to how old you are. Yes, as you get older your joints and muscles might get stiff if you don’t exercise regularly. And it’s true that your joints become less flexible as the lubricating fluid inside them decreases, and the cartilage becomes thinner as you age… But there’s some other points to factor in too. Back pain, or even just stiffness have multiples factors involved.
What Else Is At Play?
Not drinking enough fluids can also lead to stiff muscles. Muscles are active tissues, which means they require the most water in the body. Inactivity is another culprit – leaving your muscles in one place for a prolonged period (sleep, sitting in a chair, driving for hours etc.) can cause them to stiffen. Many of us are guilty of this during the quarantine! Another cause can be related to stress – when we’re in a state of stress, our bodies tighten up as preparation for a “fight or flight” situation. This tightness compresses your back and can lead to back pain.
Here’s five quick and easy tips to add to your daily routine that will help you find a life with less stiffness no matter what age you are.
- Stretch.Daily. Ten minutes on a morning when you first wake up, and ten minutes on a night before bed. Doing gentle stretches just before bed can help you get a much better nights sleep too. No equipment needed, just you and the comfort of your own home (and some good music if you like)
- Walk. For at least 10 minutes a day (even better, twenty if you can). Next time you need to make a long phone call, why not do it on your mobile and walk at the same time?
- Avoid long periods of sitting. You’re better off laying stretched out on the sofa than you are sitting in a chair for long periods of time. We’re NOT designed to sit, and stretching out can be a nice relief for muscles and joints, especially if you’ve had a long day at work sat in a chair.
- Take a warm bath.With epsom salt or baking soda. The heat and combination of epsom salt or baking soda will ease your muscles almost immediately and will calm your mind. The perfect way to end your day and unwind before getting a good nights sleep.
- Drink plenty of water. 70% of your muscles are water. So it makes sense that you need to drink plenty of water to support your body and keep it hydrated. My tip – have a glass of water by your bed ready for when you wake up on a morning, that way the first thing you do is drink a glass of water as soon as you wake to kick-start your day. It’s sad but a lot of people accept stiffness in their life as though it’s normal and nothing can be done about it. Check out our earlier article as to why drinking water helps back pain.
In Summary
So there you have it, five things you can very easily put into action in your day as soon as today, to reduce stiffness and prevent it from making daily activities difficult to do. Don’t accept stiffness as part of life, if you do and you don’t do anything about it, it’s likely to worsen and affect your ability to move freely. I’ll be back again next week, until then, have a great week!
