{"id":7669,"date":"2024-12-16T13:18:54","date_gmt":"2024-12-16T07:48:54","guid":{"rendered":"https:\/\/www.flexifyme.com\/blogs\/?p=7669"},"modified":"2025-04-15T05:59:05","modified_gmt":"2025-04-15T05:59:05","slug":"ankylosing-spondylitis-exercises","status":"publish","type":"post","link":"https:\/\/www.flexifyme.com\/blogs\/ankylosing-spondylitis-exercises\/","title":{"rendered":"Ankylosing Spondylitis Exercises for Pain-Free Movement"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Ankylosing spondylitis is a long-term inflammatory disease that targets the spine and sacroiliac joints, leading to stiffness, pain, and limited mobility. It\u2019s 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But there\u2019s hope \u2013 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\u2019ll find simple and effective ankylosing spondylitis exercises to help you stay active, reduce pain and feel more in control of your body.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\">Importance of Exercise in Ankylosing Spondylitis<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise is a significant aspect of managing <a href=\"https:\/\/www.flexifyme.com\/blogs\/ankylosing-spondylitis-causes-symptoms-and-treatment\/\">ankylosing spondylitis<\/a>. It has lots of benefits. Adding different ankylosing spondylitis exercises into your routine can improve the following:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Core Strength<\/strong>: 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.<\/li>\n\n\n\n<li><strong>Spinal Flexibility:<\/strong> 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.<\/li>\n\n\n\n<li><strong>Balance: <\/strong>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.&nbsp;<\/li>\n\n\n\n<li><strong>Heart Health:<\/strong> 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.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\">10 Types of Ankylosing Spondylitis Exercises<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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:<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">1. Press-Up Stretch<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Press-Up-Stretch.jpg\" alt=\"Press-Up Stretch\" class=\"wp-image-7672\" srcset=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Press-Up-Stretch.jpg 800w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Press-Up-Stretch-300x225.jpg 300w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Press-Up-Stretch-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie down on your stomach with your legs outstretched behind you.&nbsp;<\/li>\n\n\n\n<li>Prop yourself up slowly with your elbows raising your chest against the ground.&nbsp;<\/li>\n\n\n\n<li>Now, straighten your arms for a deeper stretch if it is feasible.<\/li>\n\n\n\n<li>Hold this position for 10 to 20 seconds.&nbsp;<\/li>\n\n\n\n<li>Repeat the exercise 3 to 5 times.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Frequency:<\/strong> Try to practice this exercise daily to increase your flexibility and improve your posture.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">2. Wall Sit&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Wall-Sit.jpg\" alt=\"Wall Sit\u00a0\" class=\"wp-image-7673\" srcset=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Wall-Sit.jpg 800w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Wall-Sit-300x225.jpg 300w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Wall-Sit-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">This exercise strengthens the muscles of the back, shoulders, and hip; often associated with the back pain of ankylosing spondylitis.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Steps:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>With both feet approximately shoulder-length apart, stand back against the wall with your back against it.&nbsp;<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Hold this position for 5 to 10 seconds. With time and practice try to hold it for longer.&nbsp;<\/li>\n\n\n\n<li>Repeat this for 3 to 5 times.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Frequency: <\/strong>Do this exercise 3 to 5 days per week, to improve strength in posture.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">3. Plank&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Plank.jpg\" alt=\"Plank\" class=\"wp-image-7674\" srcset=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Plank.jpg 800w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Plank-300x225.jpg 300w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Plank-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">The <a href=\"https:\/\/www.flexifyme.com\/blogs\/plank-pose-benefits-steps-and-variations\/\">Plank pose<\/a> strong core provides stability to the spine and the posture. You can also start with a modified plank before moving to a full plank.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place knees on the mat, with forearms resting on the mat.&nbsp;<\/li>\n\n\n\n<li>Straighten your legs behind you; so that you&#8217;re essentially in a plank position but balanced on your toes.&nbsp;<\/li>\n\n\n\n<li>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.&nbsp;<\/li>\n\n\n\n<li>Avoid arching your back or craning your neck.<\/li>\n\n\n\n<li>Hold for 5 seconds.<\/li>\n\n\n\n<li>Repeat this up to 3 to 5 times.&nbsp;<\/li>\n\n\n\n<li>Keep holding the position as long as your strength improves.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Frequency: <\/strong>Ideally, practise this exercise 3 to 5 times weekly for best results.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">4. Standing Leg Raises<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Standing-Leg-Raises.jpg\" alt=\"Standing Leg Raises\" class=\"wp-image-7675\" srcset=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Standing-Leg-Raises.jpg 800w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Standing-Leg-Raises-300x225.jpg 300w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Standing-Leg-Raises-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">This exercise focuses on the hips and reduces their stiffness.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hold on to the back of a chair or a railing for balance.&nbsp;<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Then, kick again by straightening your leg backwards to a 45-degree angle with a straight posture.<\/li>\n\n\n\n<li>Do it for each leg up to 10 to 15 times.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Frequency:<\/strong> Perform this exercise at least 3 days a week to enjoy looser hips with better mobility.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">5. Chin Tucks&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Chin-Tucks.jpg\" alt=\"Chin Tucks\" class=\"wp-image-7676\" srcset=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Chin-Tucks.jpg 800w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Chin-Tucks-300x225.jpg 300w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Chin-Tucks-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Ankylosing spondylitis often leads to forward-leaning posture and neck stiffness. Chin tucks can successfully reduce the associated pain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie flat on your back and place your head on the floor.&nbsp;<\/li>\n\n\n\n<li>While your head remains on the floor, bring your chin gently down toward your chest.&nbsp;<\/li>\n\n\n\n<li>Hold this position for 5 to 10 seconds and do this exercise 3 to 5 times.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Frequency: <\/strong>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">6. Shoulder Rolls<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Shoulder-Rolls.jpg\" alt=\"Shoulder Rolls\" class=\"wp-image-7678\" srcset=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Shoulder-Rolls.jpg 800w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Shoulder-Rolls-300x225.jpg 300w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Shoulder-Rolls-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Shoulder rolls help release the tension within your shoulders and upper back.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit or stand erect with a straight spine.&nbsp;<\/li>\n\n\n\n<li>Raise your shoulders tops, then roll them back, down.&nbsp;<\/li>\n\n\n\n<li>Feel the movement in your shoulder blades, which move together and down.&nbsp;<\/li>\n\n\n\n<li>Repeat it 5 to 10 times daily to maintain the flexibility of the shoulders.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">7. Hip Stretch<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Hip-Stretch.jpg\" alt=\"Hip Stretch\" class=\"wp-image-7679\" srcset=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Hip-Stretch.jpg 800w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Hip-Stretch-300x225.jpg 300w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Hip-Stretch-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Ankylosing spondylitis exercises like <a href=\"https:\/\/www.flexifyme.com\/blogs\/yoga-for-hip-pain-relief\/\">stretching hip muscles<\/a> can relieve tension in the lower back.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Form a lunge position with the back knee lowered to the ground.&nbsp;<\/li>\n\n\n\n<li>The back should remain upright and not come forward.&nbsp;<\/li>\n\n\n\n<li>Feel the stretch through the front of your back thigh and hip.&nbsp;<\/li>\n\n\n\n<li>Push hips forward gently for greater stretch.&nbsp;<\/li>\n\n\n\n<li>Hold about 20 to 30 seconds on each leg.<\/li>\n\n\n\n<li>Do it 2 times a day.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">8. Corner Stretch<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Corner-Stretch.png\" alt=\"Corner Stretch\" class=\"wp-image-7677\" srcset=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Corner-Stretch.png 800w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Corner-Stretch-300x225.png 300w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Corner-Stretch-768x576.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">This exercise for ankylosing spondylitis helps open the chest and align the shoulders.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Steps:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand facing a corner with your arms raised.<\/li>\n\n\n\n<li>Place your palms on the walls and gently push your chest into the corner.<\/li>\n\n\n\n<li>You will feel the stretch across your chest and between your shoulder blades.<\/li>\n\n\n\n<li>Continue to stay in the position for 20 to 30 seconds and do this daily.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">9. Walking&nbsp;<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Walking.jpg\" alt=\"Walking\" class=\"wp-image-7680\" srcset=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Walking.jpg 800w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Walking-300x225.jpg 300w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Walking-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Walking is a simple exercise, which can effectively assist in reducing inflammation and making joints healthier. You have to make some goals like:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Walk every day for 5 to 10 minutes, then gradually increase to at least 30 minutes a day.<\/li>\n\n\n\n<li>If necessary, break your walking sessions into smaller pieces.&nbsp;<\/li>\n\n\n\n<li>Frequent walking supports heart health, uplifts the mood, and, promotes the health of joint cartilage.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">10. Deep Breathing<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Deep-Breathing.jpg\" alt=\"Deep Breathing\" class=\"wp-image-7681\" srcset=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Deep-Breathing.jpg 800w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Deep-Breathing-300x225.jpg 300w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Deep-Breathing-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Deep breathing keeps the lung function intact, as ankylosing spondylitis may restrict the expansion of the chest over time. Instruction to follow:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Try to take 3 to 4 deep breaths several times a day.&nbsp;<\/li>\n\n\n\n<li>Mainly, focus on inhaling deeply to expand your chest and exhale slowly.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\">Tips for Exercising with Ankylosing Spondylitis<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Tips-for-Exercising-with-Ankylosing-Spondylitis.jpg\" alt=\"Tips for Exercising with Ankylosing Spondylitis\" class=\"wp-image-7683\" srcset=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Tips-for-Exercising-with-Ankylosing-Spondylitis.jpg 800w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Tips-for-Exercising-with-Ankylosing-Spondylitis-300x225.jpg 300w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Tips-for-Exercising-with-Ankylosing-Spondylitis-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">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:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Begin Slowly: <\/strong>If you are new to exercise or have a period of inactivity, start with gentle stretches and low-impact activities.<\/li>\n\n\n\n<li><strong>Consistency<\/strong>: Regular exercise helps achieve consistency, so try to perform these exercises at least 3 to 5 days of the week to get maximum effect.<\/li>\n\n\n\n<li><strong>Listen to Your Body: <\/strong>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.<\/li>\n\n\n\n<li><strong>Consult a Professional: <\/strong>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.\u00a0<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\">Exercises to Avoid in Ankylosing Spondylitis<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Exercises-to-Avoid-in-Ankylosing-Spondylitis.jpg\" alt=\"Exercises to Avoid in Ankylosing Spondylitis\" class=\"wp-image-7684\" srcset=\"https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Exercises-to-Avoid-in-Ankylosing-Spondylitis.jpg 800w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Exercises-to-Avoid-in-Ankylosing-Spondylitis-300x225.jpg 300w, https:\/\/www.flexifyme.com\/blogs\/wp-content\/uploads\/2024\/12\/Exercises-to-Avoid-in-Ankylosing-Spondylitis-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">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:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>High-Impact Activities:<\/strong> Jogging, martial arts, or contact sports puts significant stress on the joints and spine.<\/li>\n\n\n\n<li><strong>Fast-Paced Workouts:<\/strong> These include activities such as sprinting, interval training, boot camps, and other such forms of workouts which involve very quick, intense movements.<\/li>\n\n\n\n<li><strong>Twisting and Bending Exercises:<\/strong> Activities, where the body is twisted or bent frequently, compress the spine and create more strain.<\/li>\n\n\n\n<li><strong>Balance Tests, Heart Rate or Posture-Oriented: <\/strong>Avoid<strong> <\/strong>exercises that test balance excessively, elevate heart rate, and put excessive stress on the posture.<\/li>\n\n\n\n<li><strong>Back or Joint Straining Exercises:<\/strong> This includes heavy lifting or resistance training without proper technique.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\">Other Treatment Options for Ankylosing Spondylitis<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Apart from ankylosing spondylitis exercises,<strong> <\/strong>different treatments could cure and manage the symptoms. The list of alternative treatments is as follows:&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">1. Painkillers<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Non-steroidal Anti-inflammatory Drugs (NSAIDs): <\/strong>It is probably the first-line therapy for pain and inflammation. Ibuprofen, naproxen, diclofenac, and etoricoxib are examples of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK547742\/\" target=\"_blank\" rel=\"noreferrer noopener\">NSAIDs<\/a>. The dose is monitored for effective yet safe applications.<\/li>\n\n\n\n<li><strong>Paracetamol: <\/strong>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.<\/li>\n\n\n\n<li><strong>Codeine: <\/strong>This is a stronger painkiller for critical cases, but it has side effects that include nausea, constipation, vomiting, and drowsiness.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">2. Biological Treatments<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Anti-TNF Drugs:<\/strong> Anti-TNF medications offer an effective solution for symptoms that don\u2019t 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\u2019s no significant improvement after three months, the medication is discontinued.<\/li>\n\n\n\n<li><strong>Monoclonal Antibody Therapy:<\/strong> For patients not responsive to NSAIDs or anti-TNF agents, secukinumab and ixekizumab might be the options. It inhibits proteins that lead to inflammation.&nbsp;<\/li>\n\n\n\n<li><strong>JAK Inhibitors: <\/strong>Some oral drugs inhibit the responsible inflammation-related enzymes and can be tried if the anti-TNF treatment is not effective or feasible.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">4. Corticosteroids<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size\">5. Surgery<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\">Ankylosing Spondylitis (AS) FAQ&#8217;s<\/h2>\n\n\n<style>#sp-ea-9233 .spcollapsing { height: 0; overflow: hidden; transition-property: height;transition-duration: 300ms;}#sp-ea-9233.sp-easy-accordion>.sp-ea-single {margin-bottom: 10px; border: 1px solid #e2e2e2; }#sp-ea-9233.sp-easy-accordion>.sp-ea-single>.ea-header a {color: #444;}#sp-ea-9233.sp-easy-accordion>.sp-ea-single>.sp-collapse>.ea-body {background: #fff; color: #444;}#sp-ea-9233.sp-easy-accordion>.sp-ea-single {background: #eee;}#sp-ea-9233.sp-easy-accordion>.sp-ea-single>.ea-header a .ea-expand-icon { float: left; color: #444;font-size: 16px;}<\/style><div id=\"sp_easy_accordion-1744270047\">\n<div id=\"sp-ea-9233\" class=\"sp-ea-one sp-easy-accordion\" data-ea-active=\"ea-click\" data-ea-mode=\"vertical\" data-preloader=\"\" data-scroll-active-item=\"\" data-offset-to-scroll=\"0\">\n\n<!-- Start accordion card div. -->\n<div class=\"ea-card ea-expand sp-ea-single\">\n\t<!-- Start accordion header. -->\n\t<h3 class=\"ea-header\">\n\t\t<!-- Add anchor tag for header. -->\n\t\t<a class=\"collapsed\" id=\"ea-header-92330\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse92330\" aria-controls=\"collapse92330\" href=\"#\"  aria-expanded=\"true\" tabindex=\"0\">\n\t\t<i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-minus\"><\/i> Is ankylosing spondylitis permanent?\t\t<\/a> <!-- Close anchor tag for header. -->\n\t<\/h3>\t<!-- Close header tag. -->\n\t<!-- Start collapsible content div. -->\n\t<div class=\"sp-collapse spcollapse collapsed show\" id=\"collapse92330\" data-parent=\"#sp-ea-9233\" role=\"region\" aria-labelledby=\"ea-header-92330\">  <!-- Content div. -->\n\t\t<div class=\"ea-body\">\n\t\t<p><span style=\"font-weight: 400\">Yes, ankylosing spondylitis is a <\/span><b>lifelong chronic condition<\/b><span style=\"font-weight: 400\">, but its <\/span><b>progression and symptoms can be effectively managed<\/b><span style=\"font-weight: 400\">. Early diagnosis and a tailored treatment plan\u2014including medication, physiotherapy, and exercise\u2014can help slow down disease progression and improve quality of life. Many individuals continue to lead productive, active lives with proper care.<\/span><\/p>\n\t\t<\/div> <!-- Close content div. -->\n\t<\/div> <!-- Close collapse div. -->\n<\/div> <!-- Close card div. -->\n<!-- Start accordion card div. -->\n<div class=\"ea-card  sp-ea-single\">\n\t<!-- Start accordion header. -->\n\t<h3 class=\"ea-header\">\n\t\t<!-- Add anchor tag for header. -->\n\t\t<a class=\"collapsed\" id=\"ea-header-92331\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse92331\" aria-controls=\"collapse92331\" href=\"#\"  aria-expanded=\"false\" tabindex=\"0\">\n\t\t<i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> What is the main cause of ankylosing spondylitis?\t\t<\/a> <!-- Close anchor tag for header. -->\n\t<\/h3>\t<!-- Close header tag. -->\n\t<!-- Start collapsible content div. -->\n\t<div class=\"sp-collapse spcollapse \" id=\"collapse92331\" data-parent=\"#sp-ea-9233\" role=\"region\" aria-labelledby=\"ea-header-92331\">  <!-- Content div. -->\n\t\t<div class=\"ea-body\">\n\t\t<p><span style=\"font-weight: 400\">The exact cause of AS isn\u2019t fully understood, but the <\/span><b>main contributing factor is genetics<\/b><span style=\"font-weight: 400\">. Most people with AS carry the <\/span><b>HLA-B27 gene<\/b><span style=\"font-weight: 400\">. However, having this gene doesn't guarantee you'll develop AS\u2014it just increases your risk. Environmental factors and immune system responses may also play a role.<\/span><\/p>\n\t\t<\/div> <!-- Close content div. -->\n\t<\/div> <!-- Close collapse div. -->\n<\/div> <!-- Close card div. -->\n<!-- Start accordion card div. -->\n<div class=\"ea-card  sp-ea-single\">\n\t<!-- Start accordion header. -->\n\t<h3 class=\"ea-header\">\n\t\t<!-- Add anchor tag for header. -->\n\t\t<a class=\"collapsed\" id=\"ea-header-92332\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse92332\" aria-controls=\"collapse92332\" href=\"#\"  aria-expanded=\"false\" tabindex=\"0\">\n\t\t<i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> What organs are affected by ankylosing spondylitis?\t\t<\/a> <!-- Close anchor tag for header. -->\n\t<\/h3>\t<!-- Close header tag. -->\n\t<!-- Start collapsible content div. -->\n\t<div class=\"sp-collapse spcollapse \" id=\"collapse92332\" data-parent=\"#sp-ea-9233\" role=\"region\" aria-labelledby=\"ea-header-92332\">  <!-- Content div. -->\n\t\t<div class=\"ea-body\">\n\t\t<p><span style=\"font-weight: 400\">While AS mainly affects the <\/span><b>spine and sacroiliac joints<\/b><span style=\"font-weight: 400\">, it can also impact:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>Eyes<\/b><span style=\"font-weight: 400\"> (causing uveitis or eye inflammation)<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Heart<\/b><span style=\"font-weight: 400\"> (rarely, can affect the aorta)<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Lungs<\/b><span style=\"font-weight: 400\"> (due to reduced chest expansion)<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Kidneys<\/b><span style=\"font-weight: 400\"> (in advanced, untreated cases via medication side effects)<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Regular monitoring and coordinated care with specialists can help manage these risks.<\/span><\/p>\n\t\t<\/div> <!-- Close content div. -->\n\t<\/div> <!-- Close collapse div. -->\n<\/div> <!-- Close card div. -->\n<!-- Start accordion card div. -->\n<div class=\"ea-card  sp-ea-single\">\n\t<!-- Start accordion header. -->\n\t<h3 class=\"ea-header\">\n\t\t<!-- Add anchor tag for header. -->\n\t\t<a class=\"collapsed\" id=\"ea-header-92333\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse92333\" aria-controls=\"collapse92333\" href=\"#\"  aria-expanded=\"false\" tabindex=\"0\">\n\t\t<i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> Can I live a normal life with ankylosing spondylitis?\t\t<\/a> <!-- Close anchor tag for header. -->\n\t<\/h3>\t<!-- Close header tag. -->\n\t<!-- Start collapsible content div. -->\n\t<div class=\"sp-collapse spcollapse \" id=\"collapse92333\" data-parent=\"#sp-ea-9233\" role=\"region\" aria-labelledby=\"ea-header-92333\">  <!-- Content div. -->\n\t\t<div class=\"ea-body\">\n\t\t<p><span style=\"font-weight: 400\">Yes, many people with AS live <\/span><b>normal, fulfilling lives<\/b><span style=\"font-weight: 400\">. Key to this is <\/span><b>early diagnosis<\/b><span style=\"font-weight: 400\">, consistent <\/span><b>physiotherapy<\/b><span style=\"font-weight: 400\">, <\/span><b>exercise<\/b><span style=\"font-weight: 400\">, and <\/span><b>medical management<\/b><span style=\"font-weight: 400\">. Staying active, maintaining a healthy lifestyle, and avoiding triggers can greatly reduce symptoms and maintain independence.<\/span><\/p>\n\t\t<\/div> <!-- Close content div. -->\n\t<\/div> <!-- Close collapse div. -->\n<\/div> <!-- Close card div. -->\n<!-- Start accordion card div. -->\n<div class=\"ea-card  sp-ea-single\">\n\t<!-- Start accordion header. -->\n\t<h3 class=\"ea-header\">\n\t\t<!-- Add anchor tag for header. -->\n\t\t<a class=\"collapsed\" id=\"ea-header-92334\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse92334\" aria-controls=\"collapse92334\" href=\"#\"  aria-expanded=\"false\" tabindex=\"0\">\n\t\t<i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> What are the early warning signs of ankylosing spondylitis?\t\t<\/a> <!-- Close anchor tag for header. -->\n\t<\/h3>\t<!-- Close header tag. -->\n\t<!-- Start collapsible content div. -->\n\t<div class=\"sp-collapse spcollapse \" id=\"collapse92334\" data-parent=\"#sp-ea-9233\" role=\"region\" aria-labelledby=\"ea-header-92334\">  <!-- Content div. -->\n\t\t<div class=\"ea-body\">\n\t\t<p><span style=\"font-weight: 400\">Early signs often appear in late teens to early 40s and include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>Persistent lower back pain<\/b><span style=\"font-weight: 400\"> lasting more than 3 months<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Morning stiffness<\/b><span style=\"font-weight: 400\"> that improves with movement<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Pain in the hips, buttocks, or shoulders<\/b><b><br \/>\n<\/b><\/li>\n<li style=\"font-weight: 400\"><b>Fatigue<\/b><b><br \/>\n<\/b><\/li>\n<li style=\"font-weight: 400\"><b>Eye inflammation<\/b><span style=\"font-weight: 400\"> (redness, pain, blurred vision)<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">If these symptoms persist, consult a rheumatologist promptly for proper evaluation.<\/span><\/p>\n\t\t<\/div> <!-- Close content div. -->\n\t<\/div> <!-- Close collapse div. -->\n<\/div> <!-- Close card div. -->\n<!-- Start accordion card div. -->\n<div class=\"ea-card  sp-ea-single\">\n\t<!-- Start accordion header. -->\n\t<h3 class=\"ea-header\">\n\t\t<!-- Add anchor tag for header. -->\n\t\t<a class=\"collapsed\" id=\"ea-header-92335\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse92335\" aria-controls=\"collapse92335\" href=\"#\"  aria-expanded=\"false\" tabindex=\"0\">\n\t\t<i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> What makes spondylitis worse?\t\t<\/a> <!-- Close anchor tag for header. -->\n\t<\/h3>\t<!-- Close header tag. -->\n\t<!-- Start collapsible content div. -->\n\t<div class=\"sp-collapse spcollapse \" id=\"collapse92335\" data-parent=\"#sp-ea-9233\" role=\"region\" aria-labelledby=\"ea-header-92335\">  <!-- Content div. -->\n\t\t<div class=\"ea-body\">\n\t\t<p><span style=\"font-weight: 400\">Several factors can aggravate AS symptoms, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>Sedentary lifestyle<\/b><b><br \/>\n<\/b><\/li>\n<li style=\"font-weight: 400\"><b>Poor posture<\/b><b><br \/>\n<\/b><\/li>\n<li style=\"font-weight: 400\"><b>Smoking<\/b><b><br \/>\n<\/b><\/li>\n<li style=\"font-weight: 400\"><b>High levels of stress<\/b><b><br \/>\n<\/b><\/li>\n<li style=\"font-weight: 400\"><b>Skipping medications or physiotherapy sessions<\/b><b><br \/>\n<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Staying active and adhering to your treatment plan are essential for long-term management.<\/span><\/p>\n\t\t<\/div> <!-- Close content div. -->\n\t<\/div> <!-- Close collapse div. -->\n<\/div> <!-- Close card div. -->\n<!-- Start accordion card div. -->\n<div class=\"ea-card  sp-ea-single\">\n\t<!-- Start accordion header. -->\n\t<h3 class=\"ea-header\">\n\t\t<!-- Add anchor tag for header. -->\n\t\t<a class=\"collapsed\" id=\"ea-header-92336\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse92336\" aria-controls=\"collapse92336\" href=\"#\"  aria-expanded=\"false\" tabindex=\"0\">\n\t\t<i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> Which treatment is best for ankylosing spondylitis?\t\t<\/a> <!-- Close anchor tag for header. -->\n\t<\/h3>\t<!-- Close header tag. -->\n\t<!-- Start collapsible content div. -->\n\t<div class=\"sp-collapse spcollapse \" id=\"collapse92336\" data-parent=\"#sp-ea-9233\" role=\"region\" aria-labelledby=\"ea-header-92336\">  <!-- Content div. -->\n\t\t<div class=\"ea-body\">\n\t\t<p><span style=\"font-weight: 400\">The best treatment is <\/span><b>personalized and multi-faceted<\/b><span style=\"font-weight: 400\">, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>Medications<\/b><span style=\"font-weight: 400\">: NSAIDs, biologics (TNF or IL-17 inhibitors), and DMARDs<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Physiotherapy<\/b><span style=\"font-weight: 400\">: Crucial for posture, flexibility, and spinal mobility<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Exercise<\/b><span style=\"font-weight: 400\">: Daily movement helps reduce stiffness<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Lifestyle modifications<\/b><span style=\"font-weight: 400\">: Stop smoking, maintain a healthy weight, reduce stress<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Regular follow-ups with a rheumatologist and physiotherapist are essential.<\/span><\/p>\n\t\t<\/div> <!-- Close content div. -->\n\t<\/div> <!-- Close collapse div. -->\n<\/div> <!-- Close card div. -->\n<!-- Start accordion card div. -->\n<div class=\"ea-card  sp-ea-single\">\n\t<!-- Start accordion header. -->\n\t<h3 class=\"ea-header\">\n\t\t<!-- Add anchor tag for header. -->\n\t\t<a class=\"collapsed\" id=\"ea-header-92337\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse92337\" aria-controls=\"collapse92337\" href=\"#\"  aria-expanded=\"false\" tabindex=\"0\">\n\t\t<i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> Which test is most important in diagnosing ankylosing spondylitis?\t\t<\/a> <!-- Close anchor tag for header. -->\n\t<\/h3>\t<!-- Close header tag. -->\n\t<!-- Start collapsible content div. -->\n\t<div class=\"sp-collapse spcollapse \" id=\"collapse92337\" data-parent=\"#sp-ea-9233\" role=\"region\" aria-labelledby=\"ea-header-92337\">  <!-- Content div. -->\n\t\t<div class=\"ea-body\">\n\t\t<p><span style=\"font-weight: 400\">Key diagnostic tools include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>MRI of the sacroiliac joints<\/b><span style=\"font-weight: 400\"> \u2013 most sensitive for early detection<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>X-rays<\/b><span style=\"font-weight: 400\"> \u2013 to detect joint damage and fusion (later stages)<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>HLA-B27 blood test<\/b><span style=\"font-weight: 400\"> \u2013 checks for the genetic marker<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>CRP\/ESR<\/b><span style=\"font-weight: 400\"> \u2013 measures inflammation<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">MRI is especially important when symptoms are present but X-rays appear normal.<\/span><\/p>\n\t\t<\/div> <!-- Close content div. -->\n\t<\/div> <!-- Close collapse div. -->\n<\/div> <!-- Close card div. -->\n<!-- Start accordion card div. -->\n<div class=\"ea-card  sp-ea-single\">\n\t<!-- Start accordion header. -->\n\t<h3 class=\"ea-header\">\n\t\t<!-- Add anchor tag for header. -->\n\t\t<a class=\"collapsed\" id=\"ea-header-92338\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse92338\" aria-controls=\"collapse92338\" href=\"#\"  aria-expanded=\"false\" tabindex=\"0\">\n\t\t<i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> What exercise is best for ankylosing spondylitis?\t\t<\/a> <!-- Close anchor tag for header. -->\n\t<\/h3>\t<!-- Close header tag. -->\n\t<!-- Start collapsible content div. -->\n\t<div class=\"sp-collapse spcollapse \" id=\"collapse92338\" data-parent=\"#sp-ea-9233\" role=\"region\" aria-labelledby=\"ea-header-92338\">  <!-- Content div. -->\n\t\t<div class=\"ea-body\">\n\t\t<p><span style=\"font-weight: 400\">Safe and effective exercises include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>Stretching routines<\/b><span style=\"font-weight: 400\"> \u2013 to maintain spinal mobility and posture<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Swimming or aquatic therapy<\/b><span style=\"font-weight: 400\"> \u2013 low-impact, full-body movement<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Yoga or Pilates<\/b><span style=\"font-weight: 400\"> \u2013 improves flexibility, strength, and breathing<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Postural exercises<\/b><span style=\"font-weight: 400\"> \u2013 to prevent forward-stooping (kyphosis)<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Always consult a physiotherapist for a personalized exercise plan.<\/span><\/p>\n\t\t<\/div> <!-- Close content div. -->\n\t<\/div> <!-- Close collapse div. -->\n<\/div> <!-- Close card div. -->\n<!-- Start accordion card div. -->\n<div class=\"ea-card  sp-ea-single\">\n\t<!-- Start accordion header. -->\n\t<h3 class=\"ea-header\">\n\t\t<!-- Add anchor tag for header. -->\n\t\t<a class=\"collapsed\" id=\"ea-header-92339\" role=\"button\" data-sptoggle=\"spcollapse\" data-sptarget=\"#collapse92339\" aria-controls=\"collapse92339\" href=\"#\"  aria-expanded=\"false\" tabindex=\"0\">\n\t\t<i aria-hidden=\"true\" role=\"presentation\" class=\"ea-expand-icon eap-icon-ea-expand-plus\"><\/i> How to sleep with ankylosing spondylitis?\t\t<\/a> <!-- Close anchor tag for header. -->\n\t<\/h3>\t<!-- Close header tag. -->\n\t<!-- Start collapsible content div. -->\n\t<div class=\"sp-collapse spcollapse \" id=\"collapse92339\" data-parent=\"#sp-ea-9233\" role=\"region\" aria-labelledby=\"ea-header-92339\">  <!-- Content div. -->\n\t\t<div class=\"ea-body\">\n\t\t<p><span style=\"font-weight: 400\">Tips for better sleep with AS:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><b>Sleep on your back<\/b><span style=\"font-weight: 400\"> with a thin pillow to maintain spine alignment<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Use a firm mattress<\/b><span style=\"font-weight: 400\"> for adequate support<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Avoid stomach-sleeping<\/b><span style=\"font-weight: 400\">, which strains the spine<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Stretch before bed<\/b><span style=\"font-weight: 400\"> to reduce stiffness<\/span><span style=\"font-weight: 400\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400\"><b>Maintain a regular sleep routine<\/b><b><br \/>\n<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">You can also try placing a pillow under your knees if you sleep on your back, or between your knees if you lie on your side (temporarily, if needed).<\/span><\/p>\n\t\t<\/div> <!-- Close content div. -->\n\t<\/div> <!-- Close collapse div. -->\n<\/div> <!-- Close card div. -->\n<\/div>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Ankylosing spondylitis is a long-term inflammatory disease that targets the spine and sacroiliac joints, leading to stiffness, pain, and limited mobility. It\u2019s an overactive immune response where the body attacks&hellip;<\/p>\n","protected":false},"author":16,"featured_media":7682,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,6],"tags":[],"class_list":["post-7669","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chronic-pain","category-lower-back-pain"],"_links":{"self":[{"href":"https:\/\/www.flexifyme.com\/blogs\/wp-json\/wp\/v2\/posts\/7669","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.flexifyme.com\/blogs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.flexifyme.com\/blogs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.flexifyme.com\/blogs\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/www.flexifyme.com\/blogs\/wp-json\/wp\/v2\/comments?post=7669"}],"version-history":[{"count":4,"href":"https:\/\/www.flexifyme.com\/blogs\/wp-json\/wp\/v2\/posts\/7669\/revisions"}],"predecessor-version":[{"id":9235,"href":"https:\/\/www.flexifyme.com\/blogs\/wp-json\/wp\/v2\/posts\/7669\/revisions\/9235"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.flexifyme.com\/blogs\/wp-json\/wp\/v2\/media\/7682"}],"wp:attachment":[{"href":"https:\/\/www.flexifyme.com\/blogs\/wp-json\/wp\/v2\/media?parent=7669"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.flexifyme.com\/blogs\/wp-json\/wp\/v2\/categories?post=7669"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.flexifyme.com\/blogs\/wp-json\/wp\/v2\/tags?post=7669"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}