If you have ankylosing spondylitis, you know how difficult it can be to perform everyday tasks. Especially when your symptoms are severe, even simple tasks like getting dressed, lifting weights, getting up from a chair, raising your head, and turning from side to side can be challenging. But there are some simple, yet very important habits you can incorporate into your daily life to help maintain good range of motion in your joints and spine and manage this condition. Today, we’re going to talk about these habits that can help make your life a little easier.
Exercise is the most important thing!
It's not easy to exercise when your body is stiff and in pain. But exercise can actually make a big difference to your overall health. Not only does it help relieve stiffness, but it can also improve your posture and flexibility .
Simply put, imagine that this disease causes your spine to become fused together and unable to bend. So we need to work against that. That means doing exercises that straighten and lengthen your spine as much as possible.
- Low-resistance exercises like swimming, yoga, and Pilates can help stretch your back and relieve pain.
- Also, don't forget to do low-intensity cardio exercises that get your heart rate up a bit, like brisk walking or cycling . These will not only reduce pain, but also improve your breathing, endurance, and even your mental level.
Aim to exercise for 75 to 150 minutes a week, three to five days a week. If you're not sure where to start, talk to your doctor or physical therapist to develop an exercise program that's right for you.
Always be mindful of your posture.
When you consciously try to keep your spine straight, you can keep your bones and joints in proper alignment and reduce unnecessary stress on your back. This habit also improves your range of motion, reducing the risk of muscle fatigue and injury. These simple habits throughout the day can help you maintain good posture over time.
The main problem with this disease is stooping posture. So we should try to counteract this throughout the day, that is, keep the spine straight.
Try the following exercises several times a day.
| Simple exercises that correct posture | How to do |
|---|---|
| Shoulder rotation | Raise your shoulders up until they are next to your ears. Then roll them back and slowly lower them. Do this 5-10 times a day. |
| Chin Tuck | Sit in a chair, place your feet on the floor. Slowly tuck your chin toward your chest, hold for a few seconds, and then return to the normal position. Do this about 10 times a day. |
| Standing up straight | Stand with your back as straight as possible. Imagine that a rope is being pulled up above your head, while simultaneously pressing your feet into the ground. Stand tall like this. |
The way you sleep can also help keep your posture straight. Use a very thin pillow, or even better, sleep without one. If someone with this condition sleeps with a thick pillow, it can cause neck problems and worsen symptoms.
Consider additional nutritional supplements.
Many people with ankylosing spondylitis may have low levels of vitamin D. But vitamin D is an essential nutrient that helps your bones stay healthy and your body absorb calcium from the foods you eat. Even if you get enough vitamin D from things like sunlight, eggs, and dairy, it's not always enough. So, ask your doctor if you need vitamin D and calcium supplements.
Get into the habit of getting good sleep.
Back pain caused by this condition can make it difficult to get a good night's sleep. When you don't get enough sleep for a long time, you feel tired all the time and your sensitivity to pain increases. So try these things to get a good night's sleep:
- Avoid drinking caffeine-containing beverages like coffee and tea late in the day.
- Stop looking at screens like your phone and TV at least an hour before bed.
- Exercise at the right time.
If you still can't sleep at night despite doing these things, talk to your doctor about it.
Be careful about what you eat and drink.
There is no specific diet for ankylosing spondylitis, but certain foods and eating patterns can help fight inflammation in your body and make a big difference to your overall health.
A good example is the Mediterranean diet . It focuses on nuts, beans, fruits, vegetables, and fish, while avoiding saturated fats and processed ingredients. This nutritious diet is not only good for your overall health, but can also help control symptoms like joint pain and inflammation.
Also, many people find relief by limiting red meat, alcohol, sugary foods and drinks, and processed foods that fill you up . Some people say that a low-starch diet helps, but more research is needed. If you want to get into a healthy eating pattern but don't know where to start, talk to a dietitian to help you come up with a plan.
Manage stress.
Living with a chronic disease that affects your body's movements isn't easy. When you have ankylosing spondylitis, it's important to take care of your physical health as well as your mental health to live your best life. While we can't completely avoid stress, it's important to find ways to manage how it affects us.
Things like spending time with your family, friends, or pets, going for a walk, or engaging in a hobby you enjoy can help. There are also plenty of apps and videos online that help you practice mindfulness through yoga and meditation . If you're having trouble managing stress on your own, it's worth seeking out the advice of a mental health professional .
If you smoke, make a plan to quit!
Another good reason to manage your condition is to quit smoking. Quitting smoking can make your treatment more effective and can also minimize damage to your joints .
It's not something you have to do all at once. There are many proven methods, treatments, and products that can help. Nicotine patches, gums, or lozenges can help reduce your cravings. Your doctor can also prescribe medications, nasal sprays, or inhalers. Getting help from a counselor or support group can also help you stay on track. If you're having trouble getting started or staying on track, talk to your doctor about realistic steps you can take.
Take-Home Message
- Your best friend is regular, gentle exercise. Prioritize exercises that stretch your spine and increase flexibility.
- Be mindful of your posture throughout the day. Try to keep your back straight whenever possible.
- Adopt a diet that reduces inflammation in the body. Limit sugar, red meat, and processed foods.
- Prioritize good sleep and stress management, which directly impact pain management.
- If you smoke, quitting will greatly enhance the success of your treatment.
- Always talk to your doctor before taking supplements, such as vitamins and calcium, or making major changes to your diet.
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