You don’t want to do anything when you’re hurting. Exercise is what will help you feel better when you have AS, an inflammation of the spine and joints.
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A key part of AS treatment is regularly working out. Lower back pain is prevented by it. AS doesn’t restrict your ability to do everyday activities because it helps maintain your range of motion.
The best exercises to do when you have an AS flare are shared by Dr. ElghaWY.
How can exercise help people with ankylosing spondylitis?
The benefits of exercise are numerous. If you want to improve, try to include a lot of exercises.
- Core strength. The muscles in your torso (or core area) help keep the spine aligned. A strong core can reduce lower back pain, too, says Dr. Elghawy. “The rib cage stabilizes the upper back, but the lower back doesn’t have that support. And that’s often where people feel the most pain.” Focus on strengthening your abdominal muscles to provide more stability to your lower back.
- Spinal flexibility. If AS progresses, joints in your lower back may join or fuse together. When this happens, it limits your movement. Stretching exercises help maintain your spine’s flexibility and help give you good posture.
- Balance. Some people with AS take steroid medications long-term. This increases your chance of osteoporosis or weakening of the bones, which can lead to a fracture. Working on your balance helps you avoid bone-breaking falls.
- Heart health. Autoimmune conditions like AS cause ongoing inflammation. Inflammation increases your risk of developing heart disease. To counteract that, incorporate aerobic exercise into your workout routine. It boosts heart and lung function. The bonus? It can reduce pain and improve your mood, too.
What exercises are good for ankylosing spondylitis?
One of the best exercises for AS is the one you like to do. There are so many options that you don’t have to make a decision.
Walking is easy and free and can be done in a variety of settings. Whatever makes you happy, you can exercise on your own, in a group class or with a friend.
It will be easier to stick with an exercise regimen that you enjoy. You can try a few different activities to see what interests you.
There are some options that are beneficial to AS.
Physiotherapy exercises
Physical therapy can be recommended by healthcare providers. A physical therapist is watching you perform.
Your chest wall could be targeted by movements. It can be hard to take deep breaths when your rib cage is stiffened. Dr. Elghawy says physical therapy is great for learning stretches that maintain lung and spine health.
Pilates
A form of exercise that focuses on building strength in the body is called pilstow.
Many types of exercise are combined into a single routine. A good mix of flexibility training and core exercises is what it is. It is safe for joints because of the low impact of thePilates exercise.
Other low impact, muscle-building activities include yoga.
Stretching exercises
It’s important to include stretching exercises in your workout. You can do exercises that you learned at physical therapy or slow-flow yoga. There is another option. There are traditional stretches for your neck and back.
Neck exercises
Increasing your range of motion is the goal with neck exercises. These moves can be used to stretch your neck.
- Tuck your chin to your chest.
- Move your ear toward your shoulder.
- Slowly rotate your head.
Back exercises
Proper posture is important when you have AS. Core and back exercises for AS are included.
- Wall sits. Stand against a wall and then lower into a sitting position.
- Planks. Get into a position similar to how you start a push-up and hold the position.
- Bridge. Lie on your back with your knees bent and feet flat on the floor. Starting with your pelvis, slowly lift your lower back upward and hold.
Hydrotherapy
There are many exercises you can do in the water. Aqua or hydrotherapy is gentle on your joints.
It is good for people who don’t have a lot of strength. You can do the water exercises on land once they become easy.
Can exercise make AS worse?
Maintaining mobility and reducing AS symptoms requires regular exercise. The activity you can do depends on your stage of AS.
The doctor says that you can expect some pain when exercising. When the disease goes into an active phase and the symptoms get worse, pain could be a sign. Wait until you see your doctor. Give an explanation of the pain you are experiencing. You can determine if it’s safe to do that exercise together.
What movements should you avoid with AS?
Martial arts and contact sports are not recommended for people with AS. Consider how the disease has affected your mobility and balance before you try a new physical activity.
It’s possible to complement your medical treatment with exercise. It is a natural way to get rid of AS symptoms. It keeps your body strong. It may help the disease by preventing inflammation.
When you have AS, you can’t afford to be a couch potato. You won’t want to quit once you start moving.