Guide · from Tide

Waking up stiff? Bed set-ups that help achy hips, knees and backs

Knee pillows, toppers, warmth and how you lie: simple comfort changes for people who wake up stiff.

If you wake up stiff in your hips, knees or lower back, how you lie for eight hours matters. None of this is treatment — it's about making your bed more comfortable and supportive. If pain is ongoing or getting worse, see your GP or a physio.

Side sleepers: keep your hips level

When you lie on your side, your top knee drops and twists your hip and lower back. A firm pillow between your knees keeps everything lined up. Plenty of people find that alone makes mornings easier.

Knee pillow for side sleepersContoured foam that stays put between your knees.

Full-length body pillowHug it and rest a knee on it — takes pressure off hips and shoulders.

Mattress too firm? Add a topper

A firm mattress pushes back hardest on hips and shoulders. A wool or memory-foam topper adds cushioning without buying a new bed. Wool also stays cooler in summer and warmer in winter.

Wool mattress topperAustralian-made wool adds softness and regulates temperature.

Contour neck pillowShaped support so your neck isn't bent all night. Look for adjustable fill.

Warmth before bed

Cold, stiff joints are uncomfortable to lie on. A microwave wheat bag on sore spots while you wind down, or an electric blanket to pre-warm the bed, makes getting into bed nicer. Switch electric blankets off or use the timer before you sleep.

Microwave wheat bagWarm, heavy and cosy. Follow the heating instructions exactly.

Electric blanket with auto-offPre-warm the bed on cold nights, then let the timer switch it off.

Some links on this page are affiliate links: Slow Tide may earn a commission if you buy, at no extra cost to you. These are comfort products, not medical treatments. If poor sleep or pain is ongoing, talk to your GP.