Muscle contractures on waking: causes and treatments

Muscle contractures are excessive, long-lasting muscle tensions that affect one or more muscles. Usually caused by intense physical exertion, they can also occur after a night's sleep.

Find out why the body suffers from muscle contractures on waking, along with a few tips to relieve them. We also present the many benefits of electrostimulation for contractures.

Normal stiffness on waking or a real muscle contracture?

It is common to feel some stiffness on waking, especially after spending several hours in the same position. This feeling usually disappears within a few minutes as the body starts moving again and the joints regain their mobility.

A real muscle contracture stands out through more pronounced symptoms:

• Localised pain that persists after getting up,
• A muscle that feels hard or particularly tight,
• Discomfort that limits certain movements,
• Pain that comes back several mornings in a row.

If the discomfort quickly disappears after a few gentle movements, it is often just temporary stiffness. If it lasts all morning, becomes more intense or severely limits your movements, a contracture or another cause of muscle pain may be involved.

To better recognise the different muscle injuries, also read our guide on the difference between a contracture and a strain.

Why does the body suffer from muscle contractures on waking?

Muscle contractures on waking are common and can have several causes.

A physiological response of the body

The muscle tension and pain you feel may be due to a lack of lubrication of the joints and fasciae. Fasciae are membranes that surround and support muscle groups and organs.

Because the body stays in almost the same position during the night, its internal temperature drops and the lubricant thickens. A feeling of stiffness accompanied by pain appears on waking.

The lack of movement during prolonged lying down plays a large part in causing this tension when normal activity resumes.

After a few minutes, the internal body clock adjusts and the body lubricates the joints again. The unpleasant feeling disappears.

Sleep quality

The second most common cause of muscle contractures on waking is sleep quality. A mattress that is too soft, a pillow that is too thick or a poor posture during the night are some of the factors that can reduce the quality of your sleep.

It is important to note that a sedentary lifestyle, age and stress can also encourage contractures on waking.

Sometimes, poor breathing during the night leads, through insufficient oxygenation, to muscle tension and stiffness. This should be assessed by a doctor.

What to do in the first 10 minutes after waking up?

Avoid sudden movements and get out of bed gradually, especially if the pain affects the neck, back, shoulders or legs.

1. Start with a few slow breaths to release the tension.
2. Gently move the painful area with small movements.
3. Get up slowly, using support if necessary.
4. Apply a source of heat for a few minutes if the pain feels like muscle tension.

The aim is not to force the muscle, but to get the body moving again gradually. If the pain is sharp, unusual or appeared after intense exertion the day before, avoid forced stretching and favour rest.

You can also read our advice on choosing between heat or cold for a muscle contracture.

Three effective tips to combat muscle contractures on waking

Here are three tips to reduce muscle contractures on waking.

1. Do stretching exercises

Stretching is ideal for starting the day well, helping your muscles and joints to wake up gently.

Here are some examples of stretching exercises to do after a good night's sleep. It is important to stretch your muscles gradually and gently to avoid any injury.

Stretching exercises lying on the bed

These first two exercises should be done as soon as you wake up, without getting out of bed. They work the back and leg muscles.

Lying on your back, gently bring both knees to your chest with the help of your arms. Hold this position for 30 to 60 seconds, keeping your back and head flat against the bed.

Then return to the lying position and stretch both legs as far as possible towards the end of the bed. Point your toes forward to work all the leg muscles. Hold the position for 20 to 30 seconds.

Stretching exercise sitting on the edge of the bed

This exercise is done in a seated position and stretches the neck muscles.

Start by sitting on the edge of your bed with your back straight and both feet firmly on the floor. Move your head up and down for 20 to 30 seconds, then from left to right for the same amount of time.

Standing stretching exercise

Standing with both feet firmly on the floor, raise both arms and join your hands above your head. Then lean to the right and then to the left. Repeat these movements for 20 to 30 seconds.

2. Improve the quality of your sleep

Sleep quality has a strong influence on muscle contractures on waking. Here are some tips to help you sleep well and avoid waking up in pain:

Choose a suitable pillow

It is essential to choose a pillow that supports your neck properly throughout the night. A pillow that is too thick can create too great an angle between the torso and the head. This can cause tension in the muscles and joints of the neck.

Choose a suitable mattress

A good mattress must be able to support the weight and shape of the body. A mattress that is too worn, too firm or too soft can cause muscle tension, mainly at pressure points (shoulders, upper back, buttocks, etc.).

Adopt a good sleeping position

Sleeping on your back is recommended to avoid muscle contractures on waking. In this position, the spine and neck are perfectly aligned and are not under strain.

Sleeping on your side may be better suited to people with back pain. However, this position can put strain on the shoulders and neck.

Sleeping on your stomach, on the other hand, is not recommended, as this position has only disadvantages.

Sleep, mattress and pillow: adjustments that can help

A mattress that is too soft can let the pelvis sink in and create tension in the lower back. Conversely, a mattress that is too firm can increase pressure points at the shoulders, hips or upper back.

The pillow should keep the head in line with the spine. If it is too thick, it can cause tension in the neck. If it is too flat, the neck may lack support.

Sleeping position also plays a role. Sleeping on your stomach keeps your head turned for several hours and can encourage neck tension. Sleeping on your back or side, with the spine well aligned, generally limits muscle strain at night.

If the tension mainly affects your neck and shoulders, also read our guide to recognising and relieving a trapezius contracture.

3. Do sport regularly

A lack of muscle strength and a sedentary lifestyle encourage muscle contractures on waking. It is therefore advisable to do sport regularly to keep your muscles strong and resilient.

If muscle tension persists, gentle physical activity can help relieve it. Walking, cycling, swimming and yoga are sports that promote recovery without putting significant strain on the joints.

Electrostimulation: a natural solution for relieving muscle contractures on waking

Electrostimulation is a natural method that triggers muscle contractions using low-intensity electrical impulses. These impulses are painless and are transmitted through electrodes placed on the skin.

The benefits of electrostimulation for muscle contractures

Electrostimulation has many benefits for relieving muscle contractures:

• Immediate relief from pain,
• Reduced muscle tension,
• Improved blood circulation and drainage of toxins,
• Gentle, controlled muscle strengthening,
• Etc.

You can use electrostimulation when you wake up to relieve contractures and start the day on the right foot. Applying heat and/or cold to muscle contractures when you wake up also offers many benefits.

Can Bluetens help with muscle contractures on waking?

Bluetens can be used when pain on waking is linked to muscle tension, localised stiffness or a mild contracture. Electrostimulation can help reduce pain, promote muscle relaxation and support recovery, alongside gentle stretching, heat and regular physical activity.

It can be used in the morning after a few light movements, or later in the day if the tension persists. The programme should be chosen according to the area concerned: neck, back, shoulders, calves or legs.

However, electrostimulation must not be used to mask unexplained, very intense or persistent pain. If the pain comes back every morning, gets worse or severely disrupts your sleep, seek medical advice before continuing the sessions.

To complete your routine, also see our advice on natural muscle relaxation.

Relieving muscle contractures on waking with Bluetens

Bluetens does not just offer compact, easy-to-use electrostimulation devices. Users also have access to an intuitive app that includes a wide range of electrostimulation programmes.

The aim is to guide users to ensure effective and completely safe use of electrotherapy, and also to target certain specific conditions.

Here are two programmes to use to relieve muscle contractures on waking. To achieve conclusive results, you need to do several electrostimulation sessions per week until the symptoms disappear.

The Bluetens “Relaxing massage” programme

The “Relaxing massage” programme aims to soothe tension and reduce pressure. A full session lasts 20 minutes and leaves you calm and relaxed from the moment you wake up.

To access it, go to the “Single session” section from the home page of the Bluetens app, then choose the “Relax” option and the body area to target. Next, select the “Relaxing massage” programme in the “Daily relaxation” section.

The Bluetens “Decontracting” programme

Lasting 30 minutes, the “Decontracting” programme was designed to relieve muscle tension. Like a massage, it gently wakes up the muscles after a night's sleep.

To access it, go to the “Single session” section of the app. Then select the “Cure” option and the body area to target, and choose the “Decontracting” programme in the “Muscle care” section.

Frequently asked questions about muscle contractures on waking

Why do I have muscle pain when I wake up?

Muscle pain on waking can be linked to a poor sleeping position, an unsuitable mattress or pillow, a lack of movement, stress, intense physical activity the day before or insufficient recovery. A sedentary lifestyle and age can also encourage stiffness.

How can you tell morning stiffness from a contracture?

Morning stiffness usually disappears after a few minutes of movement. A contracture is more localised and more painful, and the muscle may feel hard or tight. It lasts longer and can limit certain movements.

What should I do if I wake up with a contracture?

Get up gradually, avoid sudden movements and do a few gentle movements. Heat can help relax the muscle when the pain feels like tension. Avoid intense stretching if the pain is sharp.

Can a bad mattress cause contractures?

Yes. A mattress that is too soft, too firm, worn out or unsuited to your body shape can create pressure points and poor body alignment during the night. This can encourage tension in the back, neck, shoulders or hips.

Can stress cause contractures on waking?

Yes. Stress can keep certain muscles tense during sleep and reduce the quality of recovery. Breathing exercises, gentle physical activity and a relaxation routine can help limit this tension.

When should you see a doctor about muscle pain on waking?

See a doctor if the pain is intense, persistent, comes back every morning, gets worse, severely limits your movements or is accompanied by fever, significant fatigue, numbness, tingling or loss of strength.

This information is provided for information purposes only and does not replace medical advice. If you have unusual or persistent pain, ask a healthcare professional for advice.

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