(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.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.