Do you have ankylosing spondylitis, or AS for short? Then you probably know how difficult it is to get through the day with this back and joint pain, especially the stiffness in the morning, and the fatigue that comes with it. But don't worry. It's not something that can't be managed. By making a few simple changes to our daily lives and using some strategies, we can make living with this condition much easier. So let's see how to do it.
The importance of always staying active
One of the best ways to manage AS is to exercise . You may be wondering, "How can I exercise when I'm in pain?" But doing the right exercises for you can actually help reduce pain and increase flexibility in your back and joints. But remember, it's best to talk to your doctor or physical therapist about the best exercises for you.
To get the most out of your exercise program, keep these tips in mind.
| Advice | Why is that important? |
|---|---|
| Choose a good time to exercise. | Choose a time of day when you have the most energy and the least pain. For example, after the stiffness in the morning has subsided, the afternoon may be the best time. |
| Warm up before exercise. | Taking a warm shower before exercising will help loosen your muscles and joints, making it easier to move. Also, don't forget to do a little warm-up before starting your workout. |
| Be careful with strenuous exercise. | Be sure to ask your doctor if running, jumping, high-impact exercise, or playing sports like football are okay. If you have spinal stenosis or a fusion, you are at higher risk of injury. |
| Exercise with proper posture. | Always maintain good posture when exercising. Keep your back straight. This will reduce unnecessary pressure on your spine. |
How to get a good night's sleep without pain?
Good sleep is essential for someone with AS. If sleep is disrupted by pain or stiffness, symptoms can worsen the next day. So, try these things to wake up in the morning without pain.
- Choose the right mattress: If your mattress is old, sagging, or too hard, it's time to get a new one. The mattress should be soft enough to distribute your body weight evenly, but firm enough to keep your body in one place.
- Take care of your pillow: If possible, try to sleep without a pillow. This will help keep your neck and spine aligned. If that's difficult to do, use a very thin, soft pillow.
- Sleeping position: Never sleep on your stomach. It puts a lot of pressure on your neck and back. The best way to sleep is on your back. If that's difficult, try sleeping with a thin pillow or rolled up towel under your knees.
- Get into the habit of getting a good night's sleep: Keep your bedroom dark and quiet. Limit drinking coffee, tea, using your phone, and watching TV before bed. Instead, take a warm bath and do some simple stretches before bed.
Think about the health of your feet too.
Some people with AS may develop a painful condition in their feet. This is called plantar fasciitis . This causes pain in the bottom of the foot or heel. This pain can make it difficult for you to do the exercises you need to do.
To avoid problems with the soles of your feet, do these things:
- Always wear shoes that are comfortable and provide good support for the soles.
- You can see a podiatrist and have them custom-made for your feet. These are also called orthotics . When worn inside your shoes, they can help reduce pressure on certain areas of your foot.
- Do simple stretching exercises for the soles of your feet.
Here's a simple exercise: Sit in a chair and place a round object, like a tennis ball, under your sole. Now roll the ball gently in all directions from the sole. Doing this at least twice a day will provide good relief.
Tips to make household chores easier
Housework can also be a challenge with AS. So, try to divide up your chores when you're less sore and tired. Instead of working all at once, take breaks and do them in small increments.
Here are some other helpful tips:
- Use a long-handled grabber to reach far away objects, such as when picking up something on a kitchen counter or quickly picking up a piece of cloth. Also, choose long-handled tools when gardening or sweeping the house.
- Choose a vacuum cleaner that is lightweight and easy to use. A cordless one is best.
- If you feel tired, sit in a chair while doing things like cutting vegetables or folding clothes. But don't sit for too long at a time . That can make you even more tired.
- Ask for help. When you feel tired, don't be shy about asking family members for help .
Be careful of these things at work
Follow these steps to conserve your energy and reduce pain while working.
| Advice | Explanation |
|---|---|
| Plan your work. | Do the most important tasks when you have the most energy during the day. Instead of doing the same thing all the time, rotate between different tasks. |
| Make your workplace comfortable. | If you use an office chair, make sure it has good back support. Keep your computer monitor at eye level. Sit with your back straight. Some people find a standing desk more comfortable. |
| Rest often. | Don't sit for long periods of time. Get up and walk around at least once an hour. Instead of sending an email to a friend, walk over to them. Go outside for a walk during your lunch break. |
Things to remember when traveling
Having AS doesn't mean you have to stop traveling. But if you take care of these things when you travel, your trip will be much easier.
- If you are driving: Sit with your back straight. Use a cushion for back support if necessary. Stop the vehicle frequently, get out, and stretch your body.
- On flights: Check-in heavy bags. After boarding the plane, inform a flight attendant of your condition and ask for help with putting your luggage on top. Get up and walk around as much as possible during the flight, stretching your body.
- Don't forget your medications: Keep all your medications with you . If you need to refrigerate them, bring a cooler bag that fits them. If you lose your medications for any reason, show them to your doctor and keep a copy of your prescription with you .
- Take care of yourself: Traveling is tiring. Don't plan to see too much in one day. Make time to relax.
Take-Home Message
- Ankylosing spondylitis (AS) is a long-term condition, but simple lifestyle changes can make living with the condition much easier.
- Exercise and maintaining proper posture are like your two best friends.
- Good sleep is essential. Take special care of your mattress, pillow, and sleeping position.
- Create an environment at home and at work that reduces the stress on your body.
- Be sure to talk to your doctor before starting a new exercise routine or if pain or stiffness increases.
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