Daily exercise, including gentle movements like yoga and water aerobics, can help minimize pain and increase mobility for those with ankylosing spondylitis. Improving posture and strengthening muscles that assist in posture are also important. Before starting an exercise program, consult a doctor to ensure safety. The goals of ankylosing spondylitis exercises are to control and delay the disease, prevent pain, and relieve symptoms. Exercise balls and straight-backed chairs can be helpful for those with decreased mobility. Gentle stretches can also help loosen muscles in the lower back and increase flexibility in the upper back, shoulders, and neck.
Daily exercise is an extremely important component of an ankylosing spondylitis treatment program; Exercise can help minimize pain and increase mobility and flexibility. Some of the best ankylosing spondylitis exercises are gentle movements like yoga stretches, water aerobics, and tai chi. Perhaps the most important ankylosing spondylitis exercises are to improve posture and strengthen the muscles that assist in posture, such as trying to straighten your back by lying on the floor or leaning your back against a wall. Gentle stretches that lengthen the hamstrings can also help loosen up the lower back. More strenuous ankylosing spondylitis exercises, such as running or lifting weights, may be beneficial, but should be attempted only after consulting a doctor.
Before starting an exercise program, a person with ankylosing spondylitis should see a doctor to make sure the exercise is safe. Ankylosing spondylitis exercises should be performed daily, usually any time after morning stiffness has subsided. If the pain is severe enough to discourage exercise, a patient may benefit from a discussion with their doctor. Often a doctor can help by suggesting or prescribing pain relievers to relieve pain enough to allow for comfortable exercise.
Since ankylosing spondylitis is a progressive disease that can lead to bone fusion and permanent curvature of the spine, the goals of ankylosing spondylitis exercises are to control and delay the disease, prevent pain, and relieve symptoms. Posture can be permanently affected by possible fusion of vertebral bone overgrowths. For this reason, improving posture is a very important part of an ankylosing spondylitis exercise regimen.
People with ankylosing spondylitis often find that they must learn to be aware of their posture at all times. Lying down can help increase awareness of what a straight back feels like, and it can also work out some stiffness. If the back is not completely straight, it should not be forced. The exercise should only be taken as far as it is comfortable.
If decreased mobility is a factor, an exercise ball can be helpful and add support during movement. Large diameter exercise balls can help an athlete strengthen core muscles, which are important for keeping the back straight. If getting to the floor for exercises is too difficult, many can be done in a straight-backed chair. Some exercises can be performed while sitting on the ball as well. A physiotherapist can recommend suitable exercises using the ball on an individual basis.
Gentle toes, cat stretches, and waist twists can also help loosen the muscles in your lower back. Shoulder circles, chin tilt, and gentle bending of the neck from side to side can help increase flexibility in the upper back, shoulders, and neck. However, neck circles should be avoided. Movements should be slow and controlled and never jerk, and fused joints should never be forced.
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