Stiffness: What Causes It and What You Can Do Right Now

Woke up stiff and sore? Or did stiffness start after surgery or a long day at work? Stiffness is common, and most times you can ease it at home with a few smart moves. Below I’ll explain likely causes, quick fixes you can try today, and clear signs that mean you should see a doctor.

Why does stiffness happen? Muscles and joints tighten when they’re overused, underused, injured, or inflamed. Sitting too long, sleeping in an awkward position, a recent injury, or arthritis are typical culprits. Some medicines and low vitamin D can add to the problem. If stiffness starts suddenly with fever, swelling, or weakness — don’t wait; get medical help.

Fast things to try right now: move gently, use heat or cold, and take short walks. Heat (a warm shower or heating pad for 15–20 minutes) helps tight muscles. Cold packs ease new swelling. Over-the-counter pain relievers like ibuprofen or acetaminophen can help, but follow the label and talk to your doctor if you take other meds.

Keep it simple and safe: avoid aggressive stretching on day one after an injury, and skip heat if the area is red or infected. If a joint is hot and swollen, ice and a doctor visit are better choices than a hot bath.

Simple stretches you can do at home

Try these short moves, twice a day. Stop if a stretch causes sharp pain.

Neck rolls: Drop your chin to your chest, then slowly roll your head side to side. 5–8 slow repetitions.

Shoulder circles: Lift shoulders to ears, roll them back and down in a circle. 10 reps each way.

Hamstring stretch: Sit on a chair, straighten one leg with heel on the floor, lean forward from the hips until you feel a gentle pull behind the thigh. Hold 20–30 seconds, switch sides.

Knee mobility: Sit and straighten then bend your knee slowly 10–15 times. Good after sitting or after surgery when allowed.

When stiffness needs a doctor

Make an appointment if stiffness lasts more than two weeks, gets steadily worse, or comes with fever, redness, numbness, or sudden weakness. See urgent care if the joint looks deformed, you can’t put weight on it, or pain is severe. If stiffness started after a new medication, mention the timing — your prescriber may adjust the dose or switch drugs.

For recovery after operations or injuries, early movement often helps. Follow any hospital walking plans or physical therapy instructions — they cut down the chance of long-term stiffness and blood clots. If you want guided help, check a physical therapist for a tailored plan.

Stiffness is usually manageable with simple steps, but some causes need professional care. If you’re unsure, a quick call to your clinic can clear things up and get you moving again with confidence.