Waking up with aches and pains isn’t always about aging or poor sleep—it could be your morning routine.
According to Dr. Palleti Siva Karthik Reddy, an internal medicine specialist at Koshys Hospital in India, certain seemingly harmless habits may be contributing to your discomfort. Here are five habits to watch out for:
1. Poor Sleeping Posture
Sleeping on your stomach or without proper pillow support can misalign your spine and stiffen your joints. A study in the Journal of Physical Therapy Science found that imbalanced sleep posture increases the risk of chronic pain.
Fix it: Sleep on your side or back with supportive pillows and a proper mattress.
2. Jumping Out of Bed Too Quickly
Getting up abruptly can shock your muscles and joints, causing stiffness. Harvard Medical School notes that sudden movements upon waking can trigger a stress response.
Fix it: Take 30–60 seconds to gently stretch before standing.
3. Morning Dehydration
After a long night’s sleep, your body is often dehydrated, which can lead to cramps and muscle soreness. Even mild dehydration can increase inflammation and pain, according to the American Journal of Physiology.
Fix it: Drink a glass of water first thing in the morning—add electrolytes if needed.
4. Skipping Morning Movement
A sedentary start to your day can leave your joints stiff. Gentle stretching improves circulation and flexibility. The Journal of Applied Physiology confirms that morning movement helps reduce joint stiffness.
Fix it: Incorporate light stretches or a short walk into your morning routine.
5. Inadequate Sleep
Poor sleep quality prevents your body from healing and increases inflammation and pain sensitivity.
Fix it: Stick to a consistent sleep schedule, avoid screens before bed, and consider magnesium or melatonin supplements—after consulting your doctor.
When to See a Doctor
If your pain lasts more than an hour after waking, or is accompanied by swelling, numbness, or interferes with daily activities, it could signal a more serious condition like arthritis, fibromyalgia, or sleep apnea. In such cases, seek medical advice for proper diagnosis and treatment.
Final Thought
Small tweaks to your morning habits can lead to big improvements in how your body feels throughout the day. Why not start tomorrow with a better routine?
Source: indianexpress