Why is my body getting stiffer

When you exercise or perform heavy labor, especially when your body is not used to the intensity or duration of the activity , your muscles can incur tiny tears. These tears are normal and actually help you build larger and stronger muscles as a result.

You may feel stiff and sore for hours after you exercise as your body repairs itself. Another reason for stiffness is the inflammation of the fluid surrounding your joints synovial fluid after heavy activity or repetitive movements. As you move around during the day, the synovial fluid that lubricates your joints is secreted.

This lack of fluid after movement can leave you feeling stiff when you try to return to activity. If you routinely hold your body in a way that places strain on your muscles, tendons, and ligaments, you can end up feeling stiff and sore. Sitting or standing incorrectly due to a poor work setup or postural habits contributes to any stiffness you may be feeling.

There are medical conditions that can cause you to feel stiff such as rheumatoid arthritis, Lyme disease, thyroid disease, strains and sprains, and low levels of vitamin D.

If you suspect any medical causes behind your stiffness, seek medical attention. Some causes of stiffness require medical attention. If you are experiencing increased feelings of stiffness, pain, have been bitten by an insect, have signs of infection, or are concerned about how you feel, speak to a health care professional.

Depending on the reason behind your stiffness, there are ways to prevent it. Warming up before activity may help prevent some post-workout stiffness. While some soreness and stiffness are likely inevitable and part of the muscle repair process that builds mass, a proper warm-up could tame the worst of it. Taking breaks from inactivity by getting up and moving around, walking, or performing mobility movements could increase the secretions of joint fluid, prevent stiffness, and relieve the effects of poor postural habits you may have been making.

Try setting a timer during your workday to break up periods of inactivity —getting up for 5 minutes once an hour is a small but noteworthy habit. Although workouts can lead to stiffness, they can also reduce it. Exercise helps reduce inflammation, increases the secretion of synovial fluid to lubricate your joints, and helps build the muscles that support proper posture.

Participating in active recovery work can help bring blood flow to the muscles and prevent inflammation that leads to stiffness. Try light cardio such as swimming , cycling, or walking, or bodyweight movements. Being aware of your postural habits can help prevent muscle strain that leads to stiffness. Making adjustments to your workspace and posture might prevent stiffness, such as making sure your posterior chain—head, neck, torso, and legs are stacked or aligned and keeping your computer at eye level with your feet flat on the floor and back supported by your chair.

A diet that reduces inflammation, such as the Mediterranean diet , or one that similarly includes healthy fats, plenty of fruits and vegetables, lean proteins, seafood, and whole grains, may help to reduce some causes of stiffness. Additionally, getting enough vitamin D might reduce feelings of stiffness. If preventative measures aren't enough, there are several ways you can relieve feelings of stiffness at home, including stretches and mobility work, types of self-massage, and natural remedies.

While any stretching or mobility exercises can be beneficial, try these specific movements for relief in the most common areas of stiffness such as the hips, lower back, shoulders, and neck. Using massage techniques can reduce muscle soreness and stiffness after exercise. You can get a professional sports massage or try different techniques at home.

Massage guns , for instance, may help relieve muscle soreness on par with a regular type of massage. For best results, try using a massage gun immediately after your workout, rather than once you feel the stiffness set in. You can also try using a foam roller , which is a way of mimicking a sports massage at home, breaking uptight, stiff muscles and adhesions of tissues called fascia myofascial release.

Tissue adhesions, or knots, are common no matter your age or level of fitness. They can possibly impede blood and nutrient transport to the muscle fiber, which can cause pain or injury. Some other natural treatments for stiffness include heat and herbal therapies.

Speak to a health care professional before taking any supplements. If your stiffness is frequent and interferes with your quality of life, you should speak to a health care professional.

If you think that only gymming or visiting a chiropractor will help you, then we have two things to tell you. Move more Just sitting on your work desk for hours and gazing at your system can wreck not just your hip muscles but your lower back and traps too.

To avoid this, the smallest thing you can do is get up from your seat and walk around for 5 — 10 minutes every hour. Alternatively, every time you get a call—walk and talk.

Dance it out If you think that the entire idea of stretching and exercising is way too boring, then dancing can do the trick for you. Do basic yoga Who says that you need to be a yogini if you want to be flexible? Just doing basic yoga poses can help you loosen up big time. Poses like child pose, upward dog pose, downward dog pose, and cobra pose can help you flex better. Sit and sleep properly Well, posture is one of the most neglected things and unfortunately, muscle stiffness is majorly caused by bad posture.

Options include hot and cold packs , heating pads , and heat therapy patches. Apply heat or cold to the affected area for no more than 20 minutes. Let the area rest for 20 minutes before reapplying either option. Stretching is important for keeping muscles flexible and preventing stiffness. To decrease muscle stiffness, improve circulation, and reduce inflammation, try the following:.

Thighs: Do quad stretches by standing up straight, bending one leg at the knee, and raising your foot toward your back. You can hold your foot or ankle with your hand for 10 to 15 seconds, then switch sides.

Neck: Stand upright or sit on a chair or on the floor. Try to relax your body as much as possible. Slowly roll your neck from one side down your chest to the other side. Repeat for several circulations. Lower back: Lie flat on your back, bend your left knee, and pull it into your body.

Your shoulders and back should stay flat on the ground. Hold for about 10 to 20 seconds and switch sides. There are a couple of things to take into consideration when it comes to preventing muscle stiffness. Make sure you stay hydrated and are getting enough of the right nutrients.

Making sure you have enough water in your body helps your muscles work well. Many experts recommend eight 8-ounce glasses of water or other healthy drinks every day. If you are active and sweat, you should have extra water.

Multiple studies have found that dehydration during exercise increases the chance of muscle damage and causes more muscle soreness. The above article concludes that dehydrated athletes have reduced muscle strength and increased fatigue perception. Calcium and magnesium are important to muscle health.

According to the National Institutes of Health NIH , the daily recommended amount of calcium is 1, milligrams for young adults and 1, milligrams for women over 50 years and men over 70 years. Common sources of calcium include:. While uncommon, severe magnesium deficiency causes muscle problems. The national average of magnesium intake for Americans is milligrams. Sources of magnesium include:. Stretching provides many benefits to your body and general well-being. Aim to stretch 5 to 10 minutes before and after exercise.

Stretching can help….