Unraveling The Morning Mystery: Why Does Your Body Ache When You Wake Up In The Morning?

Have you ever experienced waking up in the morning only to find your body stiff and aching? You are not alone, as morning aches are common. Continue reading to know more about it and tips to avoid it so you wake up fresh and ready to take on the day.

Sleep is meant to revitalize and recharge our bodies, but sometimes we feel achy and stiff. The answer lies in a combination of factors that affect our musculoskeletal system, sleep quality, and overall well-being. Our sleeping position is a significant factor in morning muscle soreness.

Specific muscles and joints may get strained as we sleep, which might cause stiffness upon awakening. Poor sleeping positions, such as sleeping on your stomach or using a pillow that isn’t supportive, might make this discomfort worse.

Inactivity during sleep also plays a role in morning body aches. Our bodies are moderately stationary or, in simple words, still throughout the night. This leads to muscular stiffness and decreased flexibility. Additionally, inflammation within the body can also manifest as morning body aches. A night of inactivity may worsen joint inflammation and pain due to illnesses like arthritis or injuries. Along with your doctor’s advice, a healthy lifestyle which includes a balanced diet, regular exercise, and maintaining a healthy weight, can help manage inflammation and enhance general health.

This article will explain in detail why your body aches when you wake up along with solutions and general advice to help relieve the pain.

Why do my sides hurt when I wake up in the morning?

Aches and pains after a night’s rest can be due to various reasons, including an old mattress, a heavy workout the previous day, or a recent injury. If that’s the case, there may not be much you can do to recover from morning aches. However, there could be other underlying health reasons as well. Here are some suggestions on what could be causing your aches

  • Stress
  • Dehydration
  • Infection
  • Exercise


Stress causes inflammation in your body, which could be the cause of your muscle aches. To help reduce stress, take care of your mental health. Whether meditating daily, exercising and spending time outside, or talking with a licensed therapist, finding ways to ease tension is essential. Be sure to find stress management techniques that work for you.


Dehydration causes several problems in your body and affects your physical health. As water is required for most of your body’s functioning, dehydration can cause muscular aches and pains. Ensure you’re drinking enough water and electrolytes throughout the day.

Infection or illness

Being sick causes inflammation in your body, making your muscles ache. You can expect a few muscle aches if you have a cold or flu. You have to ensure you’re giving your body ample energy to fight your sickness by getting adequate rest, eating a healthy diet, and hydrating. If your symptoms don’t improve or go away, you should visit a healthcare professional as soon as possible..

Vitamin D Deficiency

Vitamin D is an essential vitamin that is necessary to keep our bones healthy. Vitamin D Typically positioned beneath the skin of your chest, just below the collarbone, an implanted port can also draw blood if other veins are unsuitable deficiency is common during the winter months. We’re not able to spend as much time in the sun soaking up Vitamin D, which our bodies use to make calcium. Calcium is needed for many organs and bones to work properly and any deficiency can result in aches and pains in various parts of the body.

You can spend a few minutes in the morning doing light stretches to help with aches and pains. This will help to loosen up your muscles and increase blood flow. Regular exercise keeps you flexible and is generally healthy for your overall well-being.

Note: It is recommended to visit your doctor if you’re experiencing aches and stiffness more often, consistently, or for extremely long periods. Several autoimmune or chronic conditions display themselves through aches and pains, and seeking a medical professional’s care and treatment is essential.

Experiencing rib pain? Here are 6 possible causes

Sleeping on your side can put excessive strain and pressure on your ribcage, arm, and shoulder and thus may be the cause of your aches and pains in the morning. Rib pain can sometimes be the result of something more serious. Here are a few other causes of rib pain:

  • Costochondritis
  • Pulmonary Embolism
  • FIbromyalgia
  • Lung Cancer
  • Intercostal muscle pain
  • Slipping rib syndrome


Costochondritis develops when the cartilage that connects ribs to the breastbone becomes inflamed and swollen. Symptoms of this condition are a pain in the chest wall or pressured feeling in the chest similar to like you’re about to have a heart attack.

Pulmonary Embolism

This is a condition in which a blood clot crosses the bloodstream and enters the lungs. This can occur after an injury, heart surgery, or cancer. Chest pain, shortness of breath, and swelling are a few symptoms.


Fibromyalgia is a stinging pain that spreads throughout the body. Mostly women are diagnosed with this disorder than men. If you have a family history of rheumatoid arthritis, lupus, or osteoarthritis, you could be at a higher risk for developing fibromyalgia.

Lung cancer

The pain of lung cancer can be felt in the ribs. If you feel persistent sharp pain in your rib cage and have difficulty breathing, go to your doctor as soon as possible as early diagnosis leads to higher chances of recovery.

Intercostal muscle strain

Tears in the intercostal muscles can result in intercostal muscle strain. Our intercostal muscles help us breathe when we do any type of  physical activity. These muscles have internal and external versions, and they contract when we breathe in and out. Sports that require a lot of upper-body movement such as volleyball or basketball are usually the cause of this injury

Slipping Rib Syndrome

If your ribs move more than usual and you experience pain in your lower chest and upper abdomen, you might be experiencing slipping rib syndrome. The condition is also called interchondral subluxation, painful rib syndrome, and clicking rib syndrome. People usually experience it after an injury such as a fall, sports accident, or rapid movement like throwing objects.

Morning misery: My legs ache when i wake up in the morning

Here are six possible causes for aching legs in the morning:

  • Pregnancy
  • Varicose veins
  • Plantar fasciitis
  • Pregnancy
  • Fallen Arches
  • Rheumatoid Arthritis


Your achy legs in the morning can be due to pregnancy. Pregnancy increases your body weight and blood volume. It adds pressure to your veins that play a role in carrying the blood from your lower limbs. The poor circulation on your lower extremities keeps the fluid in this area, causing achy legs.

Varicose veins

If you have tired legs in the morning and have ugly worm-like veins appearing in your legs, it might be due to varicose veins. This condition happens when your veins expand or become swollen as they struggle to pump the blood away from your legs.

Plantar fasciitis

Those painful legs in the morning are probably due to Plantar Fasciitis. With this condition, the pain occurs as soon as you get out of bed and happens when the ligament called the plantar fascia becomes irritated. Stabbing pain around the heel is the sign that your aching legs are due to Plantar Fasciitis in the morning. Plantar Fasciitis commonly occurs in the morning but can also attack at other times of the day due to the decrease of the blood supply in the legs as you sleep.

Fallen arches

Flat feet or fallen arches occur for various reasons. It can be due to obesity, arthritis or injuries. If you have flat feet, you will most likely feel some pain in the morning as you get out of bed, as your feet touch the ground and when you stand. As the name implies, there’s a lack of arch under the feet if you have this condition. As a result, your sole will directly touch the ground, resulting in the heel and the arch’s swelling.

Rheumatoid arthritis

Arthritis is usually the cause of joint pain and may even lead to deformity. If you’re suffering from Rheumatoid Arthritis, besides pain, you’ll feel that your feet are stiff. Walking up will be difficult for you.

Bone spurs

Another reason for your aching legs in the morning is the abnormal bone growth in your feet, particularly the heel area. This abnormal bone growth might rub into the other parts of your feet, such as the nerves or tissues, causing the pain.

Waking up with sore muscles for no reason: Breaking down the causes

Waking up with sore muscles for no reason can be a frustrating experience. While there is no apparent cause for this discomfort, several possible explanations exist.

  • Physical effort or overexertion the day before is a common reason for waking up with sore muscles. The condition is known as delayed onset muscle soreness (DOMS), which can occur after vigorous activity, heavy lifting, or intense exercise.
  • Inflammation and discomfort originate from a small injury to muscle fibers. Even if you can’t recall doing anything, it’s still possible that the exercises you did throughout the day before helped your muscles get tired.
  • Poor sleeping position is another potential factor. Specific muscles can become strained from sleeping in an uncomfortable position or on a mattress that doesn’t offer enough support, leaving you feeling uncomfortable and stiff when you wake up. Muscle stiffness can also be caused by sleeping in a cold room or with insufficient blankets.
  • Muscle discomfort is also another sign of tension and stress. Our bodies release cortisol and other stress chemicals when we are under stress, which causes soreness and anxiety in our muscles. Stress or worry can impact your muscles, even if you are unaware of it.
  • Dehydration can also be a factor in muscle soreness. Muscle cramps and exhaustion from dehydration might cause aching muscles to worsen in the morning. Get enough water throughout the day, especially if you exercise.
  • Muscle pain that occurs suddenly in the morning might occasionally indicate a severe medical issue. Autoimmune diseases, chronic fatigue syndrome, and fibromyalgia can cause muscle soreness and stiffness.
  • You should see a doctor for a thorough evaluation if you routinely wake up with inexplicable muscle aches. They can aid in identifying the root cause and offer suitable guidance or treatment alternatives.

Ultimately several factors , such as physical exertion, bad sleeping posture, stress, dehydration, or an underlying medical condition, might cause you to wake up with sore muscles for no apparent reason. By keeping an eye on your daily routine, sleeping patterns, and general health, you can  take the necessary actions to reduce muscular discomfort.

How to prevent morning stiffness?

Morning stiffness can be a common issue for many people, especially those who already have arthritis or musculoskeletal disorders. While it’s always essential to consult a doctor for any medical condition, here are ten tips that may help prevent or reduce morning stiffness.

  • Gentle stretching
  • Regular exercise
  • Warm shower
  • Consistent sleep schedule
  • Supportive bed
  • Ergonomic workspace
  • Avoid prolonged inactivity
  • Cold or heat therapy
  • Maintain healthy weight
  • Medication and supplement

Gentle stretching

You can perform gentle stretching exercises before you get out of bed. This can loosen your muscles and joints.

Regular exercise

Engaging in regular exercise improves physical activity, helps to improve flexibility, strengthens the muscles, and enhances joint mobility. Swimming, yoga can also be helpful.

Warm shower

Take a warm shower or bath before bed. This relaxes your muscles and prevents stiffness when you wake up. A warm bath also helps in improving the quality of sleep.

Consistent sleep schedule

When you have a consistent sleep schedule, your sleep quality is improved, and you are well rested. When you are well rested, your body is relaxed, preventing morning stiffness.

Supportive bedding

You can use comfortable mattresses and pillows that adequately support your body. A supportive sleeping environment can reduce stiffness.

Ergonomic workspace

This is for those individuals who have a desk job. Sitting long hours behind a desk can affect your spine, cause stiffness and other issues. Ensure your workspace is ergonomically designed, and take frequent breaks between work hours.

Avoid inactivity

This is for remote office employees that work long hours without moving. Their body is inactive, which can increase stiffness. Consider taking a 15 min walking break every 2 hours to prevent the body from being stiff.

Apply cold or heat therapy

This depends on your condition. Using cold packs or heat compressors to the stiff area before bed will reduce inflammation and prevent stiffness.

Maintain healthy weight

Excess weight puts pressure on your joints and makes them stiff. You can maintain a healthy weight through a balanced diet and regular exercise.

Medications and supplements

It is best to discuss this with your doctor, who can prescribe medication to prevent stiffness.

Why does my body ache after a nap?

The following four factors can affect the severity of your waking body aches:

  • A bad mattress
  • Sleeping position
  • Overweight
  • Sleep breathing disorders

A bad mattress

Your physical pain could be coming from your mattress. The Sleep Foundation lists sleeping on a bad mattress as one of the leading causes of body discomfort.

Sleeping position

Your body may be sore when you wake up because of your sleeping position. The ideal sleeping position varies from person to person. In general, side sleeping works best for most people, especially those with breathing problems while they sleep,including obstructive sleep apnea. It’s crucial to get treatment for your sleep disorder if you have obstructive sleep apnea because it’s a severe condition that affects quality of sleep.


Your body may ache when you wake up if you are overweight. The extra weight strains your neck and back, resulting in discomfort. Being overweight can also result in breathing problems while you sleep, negatively affecting the quality of your sleep and how you feel when you wake up. Although losing weight could seem like a simple solution to enhance the quality of your sleep, it may be challenging for you to stick to a weight reduction plan .Consult your doctor about the best course of action for weight loss.

Sleep breathing disorders

When you have sleep-breathing disorders, you may stop breathing for a while when you sleep, and this causes lack of oxygen. Oxygen is vital for your body to repair itself while you sleep. Without oxygen, your body cannot repair and may ache when you wake up. Individuals who suffer from sleep apnea usually face this problem.

As we get older, we also start to experience morning aches. You should have a healthy lifestyle that includes frequent exercise, a well-balanced diet, and access to vital vitamins and minerals. This is generally beneficial to your health and increases life expectancy. These characteristics will also help you as you age since they will make your muscles and bones stronger and less painful than they would be for people who don’t lead active lives.


Waking up with aches is frustrating as your day is ruined before you even have a chance to begin it, and it can disrupt your way of living. It is crucial to find the underlying solution to this problem and follow the suggestions discussed above to wake up bright and fresh instead of sore and achy. It is also advised to keep your doctor informed as they may evaluate your condition and guide you accordingly to ensure pain-free mornings. Do you have any more questions? Comment below and let us know!

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