Easing morning and nighttime stiffness from arthritis

Arthritis can make waking up tough. A morning stretch routine is a great way to get going, because it loosens your joints and muscles up for the rest of your day. But bedtime can also play an important part in controlling arthritis pain.

Do a pre-sleep stretch. Rheumatoid arthritis studies show that 15 minutes of stretching before bed can significantly ease morning stiffness.

Prepare for nighttime nature calls. Clear a path to the bathroom. Keep doors fully opened or closed so you don't run into the edges in the dark. And even if you don't use a cane or walker, maybe keep one by your bed to help keep your balance and detect obstacles in the dark.

Take analgesics early. If you wake up early to use the bathroom, take your pain medicine and go back to bed. The drug will be up to full strength when you actually get up to start your day.

Get hot in bed. If you have an electric blanket, turn up the heat just after waking to warm joints and help relieve morning stiffness.

Handle bed height. Mattresses today are much higher than in the past, which can force you to hop down from a height. Ways to manage meaty mattresses:

• A step stool with a handle next to the bed lets you climb down without putting extra strain on your joints.
• A platform bed eliminates the need for a box spring.

Get up. If back pain or other aches make getting out of bed in the morning a challenge, follow this technique.

1. Roll onto your side, facing the edge of the bed.
2. Swing your legs out over the edge. Then push yourself into a sitting position on the edge of the bed.
3. Stand up solidly on both feet.

Get a grip. Take the discomfort out of manipulating thin toothbrush handles by beefing up the grip. Ways to make your oral hygiene more effective:

• Wrap your toothbrush in slip-on grips, spongy tape or other materials that hardware or medical specialty stores may offer. Ad hoc alternative: Wrap handles in foam hair curlers or a sponge.
• Get an electric toothbrush, which will have a thick plastic handle and doesn't require vigorous hand motion to give your teeth a thorough cleaning.

Tackle toothpaste. Let your fingers off the hook: put the tube down on the counter and lean on it gently with the heel of your palm to squeeze out a small amount of paste and apply it to your brush.Tweak the tap. Ease discomfort from turning on the water by installing lever handles that can be grabbed with your entire hand rather than compact handles that must be twisted with your fingers.Manage medicine lids. Ask your pharmacist to fill your prescription using non-childproof lids like they did in the old days. If kid safety is an issue, ask a family member or friend to help sort your medications into a weekly dispenser with a handy flip-top compartment for each day.Take a shower. The heat and rush of water soothe joints and muscles. Basic arthritis-friendly fixtures for easier, safer bathing include:

• Nonskid bath mats in the tub or shower stall and the neighbouring tile floor. You can also wear grip-soled water shoes.
• Safety bars for balance while getting in or out.
• A shower seat. If there's not one built into the shower, consider using a folding one.
• A handheld shower nozzle. If you get one installed, have the plumber put it at waist height so it's easy to access.