Do you have ankylosing spondylitis (AS)? If so, you probably know how difficult it can be to do even the most basic things, from getting out of bed in the morning to getting dressed, bending over to pick up something on the floor, and turning your head. Living with pain in your back, hips, and other joints, as well as morning stiffness, can be a real challenge. But don't worry. Today, we're going to talk about some simple, healthy habits that can help you make your daily life easier, manage your pain, and maintain joint flexibility.
Exercise is essential!
When your body hurts and your joints are stiff, you may not feel like exercising. That's normal. But did you know that exercise is one of the best medicines for someone with Ankylosing Spondylitis (AS). Regular exercise not only reduces joint stiffness, but also improves your posture and flexibility.
Imagine, when you get out of bed in the morning, your back feels stiff as if it has been torn off. But when you do some small stretching exercises, that stiffness gradually disappears. This is the same.
What kind of exercise is good?
- Weight-bearing exercises: Exercises like swimming, yoga, and Pilates can help stretch your back, strengthen your joints, and reduce pain. Swimming, in particular, is a great way to exercise without putting any pressure on your spine.
- Cardio: Exercise that gets your heart rate up and reduces shortness of breath is also important. This includes things like brisk walking, jogging, and cycling. Not only will these reduce pain, they will also improve your breathing, endurance, and mental well-being.
Remember, aim to exercise 3 to 5 days a week for 75 to 150 minutes. If you're having trouble getting started right away, talk to your doctor or physical therapist to develop an exercise plan that's right for you.
Mind Your Posture
The main thing that can happen with AS is that the spine curves forward over time. The best way to prevent this is to try to keep your spine as straight as possible at all times. Be mindful of this when you are sitting, standing, and walking. This reduces pressure on the spine and joints, preventing muscle fatigue and injuries.
Simple things you can do throughout the day
- Shoulder exercise: Lift your shoulders up to your ears, roll them back, and drop them down. Do this 5-10 times a day. This will help reduce stiffness in your shoulders and upper back.
- Chin exercise: Sit on a chair, place your feet on the floor, and bring your chin as close to your chest as possible. Hold for a few seconds and relax. Do this about 10 times a day.
- Sleeping position: Don't use very high pillows when sleeping. If possible, use a very thin pillow, or sleep without a pillow at all. A high pillow can cause neck problems and worsen AS symptoms.
Diet can make a big difference
There is no specific "magic" diet for AS. However, certain foods can help control inflammation in the body, which is the internal inflammation that causes swelling and pain.
| Good Foods | Foods to Limit |
|---|---|
| Fruits and vegetables (especially dark colored ones) | Sugary foods and drinks (soft drinks, cakes) |
| Fish (rich in omega-3s, such as salmon, mackerel, and sardines) | Processed foods (sausages, meatballs) |
| Nuts and seeds (Walnuts, Almonds) | Red meat (beef, pork) |
| Beneficial oils like olive oil | Alcohol |
Simply put, following a Mediterranean diet can help you achieve good results. If you are unsure about your diet, talk to your doctor and see a dietitian if necessary.
Some other important habits
Vitamins and nutritional supplements
Many people with AS may have low levels of vitamin D. Vitamin D is essential for the body to absorb calcium, which is essential for bone health. Even if you get vitamin D from sunlight, eggs, and dairy foods, it may not be enough. So, ask your doctor if you need vitamin D and calcium supplements.
Good night.
Back pain can make it difficult to get a good night's sleep. But sleep deprivation can make you more sensitive to pain. Try these tips to help you sleep better:
- Stop drinking things like coffee and tea late in the day.
- Stop looking at your phone and TV at least an hour before bed.
- Exercise regularly.
If you still can't sleep after doing these things, tell your doctor about that too.
Stress management
Living with a chronic illness that affects your body's movements can be mentally exhausting. That's why it's important to take care of your body as well as your mind. Do something you enjoy to reduce stress. It could be spending time with family or friends. Or it could be engaging in a hobby you enjoy, reading a book, or listening to music. Things like yoga and meditation can also help calm your mind.
If you smoke, stop today.
If you smoke, one of the best things you can do to manage your AS is to quit. Quitting smoking can help your treatment work better and reduce the damage to your joints. It's hard to quit all at once, but there are many ways to help. Talk to your doctor and ask for help.
Take-Home Message
- Exercise is essential when living with Ankylosing Spondylitis (AS). Exercise daily to reduce pain and stiffness.
- Always be mindful of your posture . Try to keep your back straight when sitting, standing, and sleeping.
- Adopt a healthy diet that reduces inflammation in the body. Reduce sugar, processed foods, and red meat.
- Stress can worsen symptoms. Find ways to keep your mind calm.
- If you smoke, quitting will have a big impact on your treatment and overall health.
- Always talk to your doctor before starting anything, whether it's vitamins, new exercises, or diets.
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