Aching when you wake up can come from sleeping position, a poor mattress, stress, or conditions like arthritis. See a doctor if it persists.
Common causes
- Sleeping position or an old mattress.
- Stress and poor sleep.
- Fibromyalgia.
- Arthritis.
- Hypothyroidism.
- Vitamin D deficiency.
- Infections like the flu.
What helps
- Stretch in the morning.
- Replace the mattress after 7 to 10 years.
- Light exercise.
See a doctor
If aches last more than 2 weeks, or with fever, swelling or fatigue.
Sleep-related causes
- Poor mattress or pillow.
- Sleeping in an awkward position.
- Not enough sleep or fragmented sleep. Sleep deprivation increases pain sensitivity.
- Sleep apnea.
Inflammatory conditions
- Rheumatoid arthritis and other inflammatory arthritis cause morning stiffness lasting more than an hour. Osteoarthritis stiffness lasts less than 30 minutes.
- Polymyalgia rheumatica, with shoulder and hip aching in people over 50.
- Ankylosing spondylitis, causing morning back stiffness in young adults.
- Lupus.
Other causes
- Fibromyalgia, with widespread pain, fatigue and sleep problems affecting 2% to 4% of adults.
- Viral illness (flu, COVID-19).
- Overexertion or intense exercise the day before (delayed onset muscle soreness).
- Vitamin D deficiency and low thyroid.
- Statin side effects.
- Chronic fatigue syndrome.
- Depression.
What helps
- Take a warm shower in the morning.
- Gentle stretching before getting out of bed.
- Regular low impact exercise like walking or swimming.
- Check your mattress and pillow.
- Keep a consistent sleep schedule of 7 to 9 hours.
- NSAIDs for short term relief.
- Maintain a healthy weight.
When to see a doctor
Aching lasts more than 2 weeks, or comes with joint swelling, redness, fever, rash, weight loss, weakness or morning stiffness lasting more than an hour. Blood tests like ESR, CRP, rheumatoid factor, thyroid function and vitamin D can help find the cause.
Emergency
Sudden severe muscle pain with dark urine and weakness may signal rhabdomyolysis and needs urgent care.
Likely causes in the morning
Aches on waking can reflect sleeping position, poor mattress, inflammatory arthritis, fibromyalgia, low vitamin D, flu or other infection, medications and poor sleep. Morning stiffness lasting more than 30 to 60 minutes suggests inflammatory arthritis such as rheumatoid arthritis, according to the American College of Rheumatology.
What to try
Stretching, gentle movement, warm showers, a supportive mattress and regular exercise help. Adults need about 7 or more hours of sleep. Seek care for joint swelling, fever, weight loss or severe pain, and get blood tests for inflammation if stiffness persists. Sudden severe pain with chest tightness is an emergency.
Based on data from the American College of Rheumatology and the Centers for Disease Control and Prevention
