(NC) Mornings can be the hardest part of the day when you’re living with arthritis. At rest, joints can stiffen up—either because they haven’t been moving and lubricating properly, or because inflammation builds overnight. The result is pain, stiffness and a slow start.
Here are eight practical, expert-backed tips from Arthritis Society Canada to help you loosen up and take control of your mornings.

  • Start moving before you get up
    While still in bed, gently move your joints through a comfortable range of motion for
    five to 10 repetitions. This can loosen the joints and reduce some of the pain and stiffness before getting up. An
    occupational therapist or physiotherapist can help tailor movements to your needs.
  • Use heat to your advantage
    A warm bath or shower in the morning can work wonders on stiff joints. Heating pads, electric blankets, or even a
    microwaved bag of rice may also be helpful. A programmable thermostat set to your preferred temperature 30
    minutes before you wake up can also help make starting your day easier.
  • Try topical relief
    Warming creams, gels or oils can provide temporary relief by soothing sore joints or reducing inflammation. For
    hands, try applying mineral oil, wearing loose rubber gloves and soaking them in hot water while gently moving
    your fingers.
  • Check your sleep setup
    A supportive mattress and the right pillow can help keep your body aligned, reduce strain on your joints, and
    prevent awkward positions that contribute to morning stiffness. If you tend to clench your hands or bend your
    wrists, a splint can help keep joints in a more neutral position overnight.
  • Upgrade your tools
    Small changes at home can make a big impact. Ergonomic tools like lever-style door handles, adaptive kitchen
    gadgets or utensils with larger grips can reduce strain on stiff hands and make everyday tasks more manageable.
  • Prioritize sleep
    Poor sleep doesn’t just make you tired, it can also increase pain sensitivity. Creating a consistent sleep routine
    and improving sleep quality can help reduce both pain and stiffness in the morning.
  • Eat right
    Choose anti-inflammatory foods and avoid sugars and processed foods. Boosting your intake of foods with omega-3
    fatty acids and antioxidants that have been proven to reduce inflammation is another way to support your joint
    health.
  • Keep moving
    Too much activity can leave you sore the next day, but too little can increase stiffness. Aim for a balance of
    movement throughout the day, including flexibility, strength and light endurance exercises to keep joints mobile.
    Get more arthritis pain management tips at arthritis.ca/healthy-living.
    Source: www.newscanada.com