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Body Ache in the Morning - Tips to Get Rid of Them?

Written and reviewed by
Spine and Pain Management
Pain Management Specialist, Hyderabad  •  54 years experience
Body Ache in the Morning - Tips to Get Rid of Them?

Do you wake up in the morning feeling like a log? Do you feel so irritated to move around with all the pain that you wish the day never started? People affected with disorders such as arthritis, rheumatism and fibromyalgia (a pain disorder which affects the soft tissue and the muscles in the body) are the most vulnerable to such kind of pain. Body stiffness in the morning can make it difficult for you to get out of the bed and go about your work for the day.

Here are some causes that may lead to such a condition:

  1. Not exercising on a regular basis
  2. Obesity
  3. An unhealthy diet which does not provide you with all the necessary nutrients
  4. Living in a damp and cold environment can stiffen up those muscles, contributing to this condition.
  5. A bad sleeping posture such as sleeping on your side can reduce the flow of blood to the concerned muscles, leading to early morning body ache.

Tips to get rid of it?
You can follow these tips to get your body up and about in the morning, right from the time you wake up:

  1. The first tip to get rid of morning stiffness is to get the required amount of sleep. The recommended amount is 6-8 hours of regular sleep. Avoid distractions such as the glare from the slickest smart phone you recently bought, or another mindless episode of Quantico on your TV set.
  2. Stretch your body before you go to sleep; a proper stretching routine will help loosen up the muscles and reduce stress from the body.
  3. Remember, cold aggravates almost any kind of pain. So, if the room is cold or damp, use heaters or blankets to make sure that you are not affected by the cold.
  4. Taking a hot shower before going to bed is a very good way to relax your muscles and also promote better blood circulation.
  5. You need to keep yourself hydrated; so drink at least 2-3 liters of water regularly. Dehydration can lead to body cramps that can prevent you from getting a good night’s sleep, a factor which will most certainly add to your morning fatigue and pain.
  6. Eat a healthy diet which consists of vegetables and fruits. Avoid eating too much carbohydrates as it can overload your system.
  7. Avoid or at least limit stress: Make use of relaxation techniques such as meditation to manage stress effectively. Meditating early in the morning can set the tone for the day.
  8. Get regular exercise as it promotes stronger muscles and keeps your body free from almost all kinds of pain. But make sure not to overstrain those muscles as that can add to a separate set of worries for you. Try not to exercise if you find the pain really troublesome and bothering; rather, let it subside before you resume with your exercises.
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