Why Do I Feel Stiffer in the Morning—and What Can I Do About It?

Ever roll out of bed and feel like the Tin Man?

You’re not alone. A lot of people—especially as they get older—wake up feeling stiff, sore, and slow to get moving.

But why does your body feel like it’s aged 20 years overnight? And more importantly, what can you do to feel better?

Let’s break it down.

What’s causing that morning stiffness?

There are a few things going on behind the scenes while you sleep:

🛌 Lack of movement – Your joints and muscles love movement. When you’re lying still for hours, things settle and tighten. It’s like leaving the lid off the honey jar—things get sticky.

🧊 Fluid build-up – Overnight, joint fluid thickens slightly and can pool in certain areas. That’s part of why your knees or back might feel extra stiff when you wake up.

🌡️ Inflammation – If you’ve got arthritis or an old injury, inflammation can build up overnight. This adds to that stiff, creaky feeling.

🦴 Age-related changes – As we get older, the soft tissues around our joints—like ligaments and tendons—lose some of their elasticity. That means you might feel more “stuck” in the morning than you used to.

So what can you do about it?

The good news? You don’t have to accept stiffness as your new normal.

Here’s what we recommend at our physiotherapy clinic in Cairns:

1. Start your day with gentle movement

Before you even get out of bed, try a few simple stretches:

• Point and flex your toes

• Gently rock your knees side to side

• Slowly bring one knee to your chest and then the other

It doesn’t have to be fancy. Just wake your body up before you get up.

2. Keep moving during the day

The more you move, the less stiff you’ll feel. That might mean:

• A short walk after breakfast

• A bit of gardening

• Light stretching while watching TV

Even small, regular movements can help your joints stay lubricated and muscles loose.

3. Warm up before bed

Sounds a bit backwards, but doing a short evening walk or a few mobility exercises before you sleep can help reduce that overnight tightness.

4. Get a physio plan made for you

If morning stiffness is a daily battle, it might be time to see someone about it.

At our physiotherapy clinic in Cairns, we take a good look at how your body moves, what’s tight, what’s weak, and where things might be out of balance. Then we help you build a simple routine to ease the stiffness and improve your flexibility—one that suits your life and your body.

We can also help if there’s something more going on, like arthritis, an old injury flaring up, or postural problems from the way you sit or sleep.

You don’t have to put up with it

Morning stiffness might be common, but it’s not something you have to just “put up with.” With the right support and a few daily habits, you can start the day feeling looser, lighter, and ready to go.

If you're ready to move easier in the mornings, pop into our physiotherapy clinic in Cairns. We're here to help you start your day feeling better—not stiffer.