3 Tips for Ache-Free Nights

Sometimes we might struggle to fall asleep because of stiff joints or tight muscles. We might wake up with aches in our hips, back or feet.

A few simple bedtime habits can make a big improvement.

“Many of the people I work with just assume pain at night is part of aging,” physical therapist Shayna Gross says. “But often, it’s about how you prepare your body for sleep.”

Here are her top three tips to reduce pain and improve your sleep:

1. Stretch Your Hips and Lower Back
Gentle stretches like a figure-four or child’s pose can help loosen tight muscles and ease joint tension. Just a few minutes before bed can go a long way.

2. Roll Your Feet on a Ball
Use a lacrosse ball, massage ball, or even a tennis ball. This stimulates your fascia (connective tissue) and can calm your nervous system, helping your whole body relax.

3. Adjust Your Pillow Placement
Support your joints while you sleep. Try placing a pillow between your knees if you’re a side sleeper, behind your back for support, or under your ankles to reduce strain on your lower body.

“Small movements can lead to better rest — and less pain in the morning,” Shayna says.

Keep moving throughout the day and include resistance training if you really want to move, feel and look better.