Are you also suffering from 'Ankylosing Spondylitis' or AS as we call it for short? So, it goes without saying that you feel back pain and stiffness when you wake up in the morning, right? You know how difficult it is to get through the day with this pain. But did you know that the best thing you can do to control these symptoms is exercise. This is like the best medicine you can give to your own body.
Why is exercise so important?
Simply put, exercise is a great solution to many of the problems that come with ankylosing spondylitis (AS).
- Pain is reduced: When you exercise regularly, the pain and discomfort you feel will be significantly reduced.
- Reduces body stiffness: Exercise helps reduce body stiffness, especially in the morning, and makes the body more flexible.
- You can move better: Your mobility improves because your joints and muscles are active.
- Posture is corrected: Strong muscles help maintain good posture, preventing the spine from bending forward over time due to AS.
- Reduces fatigue: It may seem surprising, but exercising increases your energy levels and reduces the fatigue you often feel.
- Breathing becomes easier: Some exercises strengthen the chest muscles, allowing the lungs to breathe better.
The most important thing is that all of this improves the quality of your life. It's great to be able to do your daily tasks with ease and without pain, isn't it?
What exercise is right for you?
"Okay, exercise is good, but what should I do?" you may be thinking. Doctors typically recommend four types of exercise for people with AS. An exercise plan that combines all four is most effective.
| Exercise type | Main objective |
|---|---|
| Stretching & Range of Motion | Reduce body stiffness, improve joint mobility, and increase flexibility. |
| Strengthening | Strengthening muscles and providing good support to joints and spine. |
| Cardio exercise | Improve heart and lung function, increasing strength and endurance. |
| Maintaining balance | Increase body stability and prevent falls. |
For best results, try doing this combination of exercises for at least 20 minutes a day .
Be sure to do this before you start.
Be sure to talk to your doctor. He or she will tell you what exercises are safe and appropriate for your condition. You may also be referred to a physiotherapist who will create an exercise plan specifically for you.
You can get the benefits of several types of exercise at once with things like Pilates, yoga, tai chi, and swimming. If you're taking a group class, be sure to inform the instructor about your medical condition before you start.
Stretch and Move Exercises
These are the foundation of your daily exercise routine. They stretch and maintain your muscles, tendons, and ligaments, and they also remind your joints of their full range of motion.
A common complication of AS is the fusion of the vertebrae in the spine. Daily stretching exercises can help reduce this risk.
Imagine, the muscles around one of your joints start to tighten due to the inflammation caused by AS. If you don't stretch that muscle or move the joint, that tightness and pain will only get worse. So for best results, do these exercises daily .
Strengthening exercises
Here you use a weight, a resistance band, or your own body weight to provide a slight resistance to your muscles. Examples of this include pushups and weightlifting.
This will strengthen your muscles, helping you move your body more easily and safely. It is especially important for people with AS to strengthen your core muscles . These muscles are the best support for your spine. When these muscles are strong, the pressure on your spine is reduced and back pain can even be relieved.
Doing this type of exercise two to four days a week is more than enough.
Cardio exercise
Doctors call this aerobic exercise. These increase your heart rate and breathing rate, giving your heart and lungs a good workout.
- Swimming
- Cycling
- Jogging
- Normal walking
When you do this exercise, your heart works harder and pumps oxygen-rich blood throughout your body. This will improve your mood and energy levels. Over time, you will be able to walk longer distances without fatigue or pain.
Aim to do this exercise for a total of 75-150 minutes per week. Simply put, 30 minutes a day, 5 days a week, will meet that goal.
A special breathing exercise
Add this simple breathing exercise to your daily workout routine. It will help expand your chest and make your body more flexible.
- Step 1: Breathe in as deeply as possible until your chest expands fully.
- Step 2: Hold your breath and count to three.
- Step 3: Exhale slowly, as if blowing out a candle.
- Step 4: Take a short break, count to three again, and repeat these steps.
Take-Home Message
- Ankylosing spondylitis (AS) is a long-term condition, but exercise is one of the most powerful tools you have to manage your symptoms.
- It is essential to talk to your doctor before starting any exercise program.
- A good exercise plan should include stretching, strengthening, cardio, and balance.
- The most important thing is to keep doing it consistently. It's much more effective to do a little every day than to do a lot one day and then not do it for a few days.
- Listen to your body. If any exercise causes increased pain, stop and talk to your doctor.
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