Do you wake up feeling stiff and achy? Try these 3 strategies first thing in the morning.
There are few things worse than waking up in the morning to stiffness and pain in your neck, back, or joints. These things can make you dread getting up out of bed in the morning. But with the help of a few physical therapy-approved strategies in the AM, you can get your day started on the right note. Our innovative care strategies at Leaps and Bounds Performance Rehabilitation will help you find quick relief.
Top 3 Morning Strategies to Relieve Stiffness and Pain
By committing to a few simple morning strategies each day, you can help to keep your body feeling limber and reduce pain in between your regular physical therapy appointments. Here they are:
Hydrate
You just went 6-8 hours without drinking anything. So having a glass of water or two, when you first wake up, is a good way to rehydrate your body. Furthermore, drinking water in the morning:
- reduces inflammation in your body
- lubricates your joints
- reduces headaches
Additionally, water:
- kicks your metabolism into gear
- supports weight-loss
- helps to fight sickness
- improves the health of your skin
- increases your alertness
- fuels your brain
So delay that cup of joe (or java if you prefer). Although it is a good source of antioxidants, coffee is dehydrating. At the very least, offset your coffee with water.
Avoid BIG Stretches
One of your first inclinations in the morning is to stretch. You may have even been told to do so by your doctor, physiotherapist, chiropractor, athletic therapist, or massage therapist.
But this also contradicts other important information that your practitioner has likely given you like:
- Don’t exercise when you’re dehydrated (see above), and
- Don’t stretch without warming up (see below).
Don’t fret if you automatically reach your arms up above your head, momentarily, when you yawn. We’re talking about the deliberate forward bending, pulling your neck to the side, and leaning through a door-frame-type of stretches that are held for a prolonged period of time.
Go for a Walk
Walking has a list of benefits. But here are the ones specifically linked to doing it in the morning:
- It facilitates a natural lubricating process in your joints
- It releases endorphins and other pain-relieving chemicals
Furthermore, walking:
- It supports weight loss
- It provides a natural boost of energy
- It improves your brain and mental health
- It gives you time to plan your day, listen to a podcast, or medidate
- Or, it can be social if you do it with a friend or family
Furthermore, walking is a great warm-up to other morning activities, like stretching (see above), resistance exercises, or another workout.
Discover the Benefits of Physiotherapy for Your Morning Stiffness and Pain
If you struggle with waking up stiff and sore every morning, you should speak with one of our physical therapists – physiotherapists, chiropractor, athletic therapist, or massage therapist – sooner rather than later about creating a personalized treatment plan. There’s no reason to start your day off suffering through feelings of discomfort. Are you interested in learning more about the many benefits of physical therapy for pain management? Contact Leaps and Bounds Performance Rehab for more information and be sure to schedule an initial consultation with our friendly and experienced physiotherapist today.