Which exercises can help manage ankylosing spondylitis?

Hello,

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I am sorry to hear about the challenges you are facing with ankylosing spondylitis (AS). AS can indeed cause significant discomfort and stiffness, especially in the spine and hip area. While biologics are an option, many people with AS find that a combination of medication, physical therapy, and lifestyle changes can help manage symptoms and improve mobility. Here are some strategies and exercises that might help, and you can discuss them with your healthcare provider to tailor them to your needs.

1. Stretching and mobility exercises: Daily stretching exercises that target your spine, hips, shoulders, and neck can improve flexibility. Consider gentle stretches in the morning to help ease stiffness.

2. Strengthening exercises: Core strengthening can help reduce strain on your back.

3. Low-impact cardiovascular activities: These include swimming and cycling. The buoyancy of water can reduce strain on joints while still providing a workout, making it easier to improve mobility and reduce stiffness. Whereas, cycling (using an upright bike if posture is a concern) can help maintain hip mobility and cardiovascular fitness.

4. Posture training: Many people with AS develop a forward-leaning posture over time. Simple exercises that involve standing against a wall with shoulders, head, and back pressed into the wall can help reinforce proper alignment.

5. Physical therapy: Working with a physical therapist who has experience with AS can be very beneficial. They can create a tailored exercise plan that emphasizes flexibility, strength, and posture and can teach you how to adapt movements to reduce strain on affected joints.

6. Heat therapy and cold compresses: Applying heat in the mornings, such as with a warm shower or heating pad, can help loosen stiff muscles and joints. Cold packs might be useful to manage inflammation after exercise or after prolonged activity.

7. Meditation and breathing exercises: Stress and pain are often intertwined, so practices that focus on relaxation, like mindfulness meditation or deep breathing exercises, may help reduce pain perception. Deep breathing exercises can also help maintain chest expansion and lung capacity, which can sometimes become limited over time in AS.

8. Consideration of biologics and other medications: Biologics are commonly recommended for people with AS who have significant symptoms that do not respond well to other treatments. These medications can help reduce inflammation and, in some cases, slow down the progression of the disease. Biologics can be a big decision due to potential side effects and the commitment required. Many people with AS find them highly effective, especially when pain and stiffness impact the quality of life and function, but they may also need to consider long-term impacts, cost, and the potential for infection risk.

9. Final tips: Keeping consistent with an exercise routine can be key, even on tough days. Joining support groups (both in-person and online) can also provide community support and motivation. Additionally, maintain open communication with your doctor about how pain and stiffness are impacting your daily life; adjusting your plan as your condition changes is sometimes necessary.

Hopefully, some of these approaches provide relief and support for your daily mobility.

I hope this information was helpful.

Take care.