When an ache has built up through the day, it can feel worse once you lie down. Warmth is one of the simplest ways to ease stiffness before bed, and it can help your body feel ready to settle.

What research suggests

Research on back aches found that heat wraps gave a small but useful reduction in pain over a few days. Combining heat with gentle movement eased pain a little more than heat alone. Many people with aches in other areas find warmth helps them feel looser too.

Ways to add warmth

Options include:

• A wheat bag or hot water bottle wrapped in a cover, placed on the stiff area for 15 to 20 minutes.
• A warm shower, letting the water run over the area that feels tight.
• A warm layer, like a scarf or soft jumper, over an area that gets stiff in the evening.

Warmth and movement together

Warmth can make gentle movement feel easier. You could try a few minutes of warmth, then your evening VIDA video. Many people find the movements feel smoother this way.

Using heat safely

Heat should feel comfortably warm, not hot. You should remove a heat pack or hot water bottle before you fall asleep, and not use one on skin that’s numb or broken.

Something to try tonight

Before your evening video, place a covered wheat bag or hot water bottle on the area that feels stiffest for 15 minutes. Notice how the movements feel afterwards.

What to take away

• Warmth can ease stiffness before bed.
• Heat and gentle movement together work better than heat alone.
• 15 to 20 minutes of comfortable warmth is enough.
• Remove heat packs before sleeping, and keep the heat comfortable, not hot.

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