Ankylosing spondylitis is a long-term inflammatory disease that targets the spine and sacroiliac joints, leading to stiffness, pain, and limited mobility. It’s an overactive immune response where the body attacks its own tissues causing inflammation. Over time this can lead to the fusion of spinal vertebrae and more reduced mobility.
But there’s hope – exercise can help. Gentle stretches loosen up stiff joints, low-impact aerobics build strength without putting pressure on your body and breathing exercises improve posture and make it easier to move. In this guide, you’ll find simple and effective ankylosing spondylitis exercises to help you stay active, reduce pain and feel more in control of your body.
Importance of Exercise in Ankylosing Spondylitis
Exercise is a significant aspect of managing ankylosing spondylitis. It has lots of benefits. Adding different ankylosing spondylitis exercises into your routine can improve the following:
- Core Strength: The lower back portion is affected by discomfort from ankylosing spondylitis more often. Strengthen your core muscles, especially the abdominal area to maintain spinal alignment. It decreases lower back pain and provides stability to it.
- Spinal Flexibility: Ankylosing spondylitis exercises related to stretching make the spine more flexible and promote good posture. It prevents lower back joint fusion due to ankylosing spondylitis, which reduces mobility.
- Balance: Steroid medications used for long stretches in ankylosing spondylitis increase the risk of osteoporosis, which can lead to fracture. Balancing exercises reduce the chances of falling and reduce injuries.
- Heart Health: Many exercises have been proven to improve heart and lung function, counteracting the ill effects of inflammation due to ankylosing spondylitis. They reduce the chances of heart disease and pain.
10 Types of Ankylosing Spondylitis Exercises
Indulging in exercises is a crucial part of strong ankylosing spondylitis management. Regular physical activity improves mobility, reduces stiffness, and keeps the spine flexible. The following ankylosing spondylitis exercises are effective in its management:
1. Press-Up Stretch
Ankylosing spondylitis can shorten the spine and tighten the back muscles. The press-up stretch counteracts a rounded back and helps relieve pain in the back.
Steps:
- Lie down on your stomach with your legs outstretched behind you.
- Prop yourself up slowly with your elbows raising your chest against the ground.
- Now, straighten your arms for a deeper stretch if it is feasible.
- Hold this position for 10 to 20 seconds.
- Repeat the exercise 3 to 5 times.
Frequency: Try to practice this exercise daily to increase your flexibility and improve your posture.
2. Wall Sit
This exercise strengthens the muscles of the back, shoulders, and hip; often associated with the back pain of ankylosing spondylitis.
Steps:
- With both feet approximately shoulder-length apart, stand back against the wall with your back against it.
- Next, slide your back down slowly on the wall to the point where your thighs are parallel to the floor like you are sitting down.
- Hold this position for 5 to 10 seconds. With time and practice try to hold it for longer.
- Repeat this for 3 to 5 times.
Frequency: Do this exercise 3 to 5 days per week, to improve strength in posture.
3. Plank
The Plank pose strong core provides stability to the spine and the posture. You can also start with a modified plank before moving to a full plank.
Steps:
- Place knees on the mat, with forearms resting on the mat.
- Straighten your legs behind you; so that you’re essentially in a plank position but balanced on your toes.
- Your body should be in a straight line, all the way from your heels to your head, pulling in your stomach and tightening your glutes.
- Avoid arching your back or craning your neck.
- Hold for 5 seconds.
- Repeat this up to 3 to 5 times.
- Keep holding the position as long as your strength improves.
Frequency: Ideally, practise this exercise 3 to 5 times weekly for best results.
4. Standing Leg Raises
This exercise focuses on the hips and reduces their stiffness.
Steps:
- Hold on to the back of a chair or a railing for balance.
- Slightly bend your knees and raise one of your legs straight out to its side a few inches from the ground, then lower it back to the original position.
- Then, kick again by straightening your leg backwards to a 45-degree angle with a straight posture.
- Do it for each leg up to 10 to 15 times.
Frequency: Perform this exercise at least 3 days a week to enjoy looser hips with better mobility.
5. Chin Tucks
Ankylosing spondylitis often leads to forward-leaning posture and neck stiffness. Chin tucks can successfully reduce the associated pain.
Steps:
- Lie flat on your back and place your head on the floor.
- While your head remains on the floor, bring your chin gently down toward your chest.
- Hold this position for 5 to 10 seconds and do this exercise 3 to 5 times.
Frequency: Try to perform the exercise twice daily. If it gets quite uncomfortable, use a small rolled-up towel under your neck to provide more support.
6. Shoulder Rolls
Shoulder rolls help release the tension within your shoulders and upper back.
Steps:
- Sit or stand erect with a straight spine.
- Raise your shoulders tops, then roll them back, down.
- Feel the movement in your shoulder blades, which move together and down.
- Repeat it 5 to 10 times daily to maintain the flexibility of the shoulders.
7. Hip Stretch
Ankylosing spondylitis exercises like stretching hip muscles can relieve tension in the lower back.
Steps:
- Form a lunge position with the back knee lowered to the ground.
- The back should remain upright and not come forward.
- Feel the stretch through the front of your back thigh and hip.
- Push hips forward gently for greater stretch.
- Hold about 20 to 30 seconds on each leg.
- Do it 2 times a day.
8. Corner Stretch
This exercise for ankylosing spondylitis helps open the chest and align the shoulders.
Steps:
- Stand facing a corner with your arms raised.
- Place your palms on the walls and gently push your chest into the corner.
- You will feel the stretch across your chest and between your shoulder blades.
- Continue to stay in the position for 20 to 30 seconds and do this daily.
9. Walking
Walking is a simple exercise, which can effectively assist in reducing inflammation and making joints healthier. You have to make some goals like:
- Walk every day for 5 to 10 minutes, then gradually increase to at least 30 minutes a day.
- If necessary, break your walking sessions into smaller pieces.
- Frequent walking supports heart health, uplifts the mood, and, promotes the health of joint cartilage.
10. Deep Breathing
Deep breathing keeps the lung function intact, as ankylosing spondylitis may restrict the expansion of the chest over time. Instruction to follow:
- Try to take 3 to 4 deep breaths several times a day.
- Mainly, focus on inhaling deeply to expand your chest and exhale slowly.
Tips for Exercising with Ankylosing Spondylitis
Exercising with ankylosing spondylitis is not easy. It often includes pain and stiffness. However, an active life is important to manage the symptoms and improve general health. Here are a few fundamental tips to help you exercise safely without aggravating your condition:
- Begin Slowly: If you are new to exercise or have a period of inactivity, start with gentle stretches and low-impact activities.
- Consistency: Regular exercise helps achieve consistency, so try to perform these exercises at least 3 to 5 days of the week to get maximum effect.
- Listen to Your Body: Take note of how your body reacts to exercising and post-exercise. If you are feeling severe pain or discomfort which lasts longer than normal soreness, get a professional medical practitioner to check on you.
- Consult a Professional: if your symptoms are severe or you have other health conditions, seek the advice of a physical therapist or healthcare provider before starting ankylosing spondylitis exercises.
Exercises to Avoid in Ankylosing Spondylitis
Some exercises can aggravate symptoms or force up the strain in patients. Here are certain ankylosing spondylitis exercises to avoid that could injure the joints or spine:
- High-Impact Activities: Jogging, martial arts, or contact sports puts significant stress on the joints and spine.
- Fast-Paced Workouts: These include activities such as sprinting, interval training, boot camps, and other such forms of workouts which involve very quick, intense movements.
- Twisting and Bending Exercises: Activities, where the body is twisted or bent frequently, compress the spine and create more strain.
- Balance Tests, Heart Rate or Posture-Oriented: Avoid exercises that test balance excessively, elevate heart rate, and put excessive stress on the posture.
- Back or Joint Straining Exercises: This includes heavy lifting or resistance training without proper technique.
Other Treatment Options for Ankylosing Spondylitis
Apart from ankylosing spondylitis exercises, different treatments could cure and manage the symptoms. The list of alternative treatments is as follows:
1. Painkillers
- Non-steroidal Anti-inflammatory Drugs (NSAIDs): It is probably the first-line therapy for pain and inflammation. Ibuprofen, naproxen, diclofenac, and etoricoxib are examples of NSAIDs. The dose is monitored for effective yet safe applications.
- Paracetamol: It is usually suggested for conditions when NSAIDs cannot occupy or require other pain reliever effectiveness. Paracetamol, usually, is safe during pregnancy or lactation but not preferable for persons with liver or alcohol user problems.
- Codeine: This is a stronger painkiller for critical cases, but it has side effects that include nausea, constipation, vomiting, and drowsiness.
2. Biological Treatments
- Anti-TNF Drugs: Anti-TNF medications offer an effective solution for symptoms that don’t improve with NSAIDs or exercise. These drugs, administered via injection, work by targeting and reducing inflammation caused by the overactive immune response in ankylosing spondylitis. Doctors closely monitor your progress during treatment, and if there’s no significant improvement after three months, the medication is discontinued.
- Monoclonal Antibody Therapy: For patients not responsive to NSAIDs or anti-TNF agents, secukinumab and ixekizumab might be the options. It inhibits proteins that lead to inflammation.
- JAK Inhibitors: Some oral drugs inhibit the responsible inflammation-related enzymes and can be tried if the anti-TNF treatment is not effective or feasible.
4. Corticosteroids
Corticosteroids deliver vigorous anti-inflammatory effects as they can be directly injected into affected muscles or joints. However, their use is limited to three injections in a particular joint per year to prevent side effects, such as infections, skin discolouration, atrophy or rupture of tendons.
5. Surgery
Surgery rarely is indicated for ankylosing spondylitis. If a joint is extremely damaged, joint replacement surgery is much needed. In very selected cases, corrective surgery may be performed for severely deformed spines.
Conclusion
Regular physical activity plays a crucial role in managing ankylosing spondylitis. A well-designed exercise routine can significantly reduce symptoms, improve flexibility, and enhance overall quality of life. Staying active not only helps alleviate discomfort but also empowers individuals with ankylosing spondylitis to manage their condition more effectively over time.