Reduce Morning Stiffness from Rheumatoid Arthritis

April 30, 2021
People stretching

What is rheumatoid arthritis? 

Rheumatoid arthritis (RA) is a chronic inflammatory condition affecting your joints and your body’s tissues. It’s an autoimmune disease, which means your immune system mistakenly attacks your own body’s tissues.

This can affect more than just your joints. In some people, it can attack and damage their skin, lungs, heart and eyes as well.

What causes rheumatoid arthritis? 

The cause of RA isn’t fully known, but several risk factors could contribute, such as heredity, environment and lifestyle.

Smoking can contribute to or worsen rheumatoid arthritis. Risk increases particularly in people who have smoked for 20 years or longer.

However, if you stop smoking it can not only improve your rheumatoid arthritis, but your overall health will improve, and it may prevent you from getting other life-threatening diseases.

What are the symptoms of rheumatoid arthritis? 

The following symptoms can occur when you have rheumatoid arthritis:

Pain in the joints, back or muscles

Joint stiffness, notably small joints such as the hands, swelling, tenderness or weakness

Whole-body fatigue, anemia or malaise

Skin lumps or redness

Other common symptoms include flare-ups, dry mouth, physical deformity or sensation of pins and needles


Rheumatoid Arthritis and Morning Stiffness 

Morning stiffness is quite common in rheumatoid arthritis. Again, smaller joints, such as fingers, wrists and elbows are commonly affected by morning stiffness.

Staying hydrated can help reduce some of the symptoms. Hydration is crucial for flushing toxins out of your body, which can help fight inflammation.

“Most people do not drink enough water to stay properly hydrated, states Dr. Naser Elkhalili, a rheumatologist at CLS Health. “Proper water intake can help keep your joints lubricated and may help prevent flare ups of arthritis. Drinking water before a meal can also help you eat less, promote weight loss and take pressure off your joints. Sticking to an anti-inflammatory diet can reduce inflammation and pain in your joints as well.”

Dr. Elkhalili suggests choosing the right food based on your body’s needs. “The foods with a high glycemic index (think sugar) and starchy foods all lead to increased inflammation in the body, making underlying arthritic conditions worse,” he said. “Those ‘comfort foods’ are not really comforting for your joints. Healthy fats, vegetables, nuts, seeds, and some fruit, along with the proper amounts of protein will keep you lean and help you avoid inflammation.”

How long does morning stiffness last in rheumatoid arthritis? 

The stiffness can last anywhere from 45 minutes to 90 minutes after you wake up. There are a few things you can do to help get rid of the morning stiffness.

Dr. Elkhalili suggests doing stretches in bed, taking NSAIDS before you get out of bed or investing in a heated mattress pad to keep your joints warm and help reduce morning stiffness.

“A warm bath or shower, warm clothing or even warm packs for the hands can help alleviate the symptoms of morning stiffness,” he said.

Stretching Exercises for Rheumatoid Arthritis 

Stretching helps reduce rheumatoid arthritis pain. It can help reduce symptoms or decrease stiffness.

There are two types of flexibility exercises you can do.

Stretches keep your muscles elastic, which helps you move your joints easier.

Range-of-motion exercises keep your joints moving their full range of motion and reduce stiffness.

Depending on what part of your body hurts, here are some rheumatoid arthritis stretching exercises you can do:

Hamstring stretches

Calf stretches

Shoulder rolls

Arm rolls

Other activities that may help loosen your joints and are low impact include:


Tai Chai



In addition to stretching, don’t forget about strength training. “Proper strength training will help build muscle, support your joints, improve balance and prevent injury,” said Dr. Elkhalili. “Many people overlook this important aspect of fitness and focus too much on cardio. Especially for the hips and knees, strength training can help alleviate arthritis symptoms.”

To learn more about RA contact the Rheumatology Clinic at CLS Health, call (281) 724-8184 to schedule an appointment, or speak with a nurse.

By CLS Health

CLS Health is a physician-owned comprehensive care group with over 33 locations and 160+ providers throughout the Houston area.

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