Are you suffering from Ankylosing Spondylitis, or "AS" as we doctors call it? If so, you're probably familiar with back pain, morning stiffness, and decreased flexibility. We know how difficult it can be to live with these discomforts. But did you know that there's one of the best and most valuable things you can do to manage these symptoms? And that's exercise .
Why is exercise so important for someone with AS?
Simply put, exercise is one of the best things you can do to manage the symptoms that come with AS. It not only reduces your pain, but it also helps keep your body moving more easily and flexible .
Think of a slightly rusty hinge. If we leave it aside without using it, it will become stiff. But when we put some oil on it and move it around, it will loosen up and start working easily. Our joints are the same. When we exercise, our joints get the necessary movement, and the muscles around them become stronger. Therefore, AS causes:
- Stiffness in the back and joints
- Problems caused by poor posture
- Fatigue
- Difficulty breathing
It provides relief from many things, such as:
What types of exercises should we do?
In general, we recommend four main types of exercise for people with AS. Each type helps your body in different ways.
| Exercise type | Main objective | Examples |
|---|---|---|
| Pulling and moving exercises (Stretch and Move / Range of Motion) | Reduce body stiffness and increase flexibility, maintaining joint mobility. | Simple daily stretching, Yoga, Tai chi |
| Strengthening exercises (Strengthening) | Strengthen muscles, support the spine and joints, and correct posture. | Weight lifting, push-ups, Pilates, core exercises |
| Cardio exercise (Cardio / Aerobic) | Strengthen the heart and lungs, increasing strength and endurance. | Brisk walking, swimming, cycling |
| Body balancing exercises (Balance) | Increase body stability and prevent falls. | Standing on one leg, Yoga, Tai chi |
Combining these types of exercises and doing them for at least 20 minutes a day will make a big difference in your pain, stiffness, strength, mental level, and overall health.
The most important thing is to talk to your doctor or physiotherapist before starting any new exercise routine. They can advise you on the best and safest exercises for your condition.
There are some exercises that offer the benefits of several of these types at once. For example:
- Pilates
- Yoga
- Tai chi
- Swimming
- Water aerobics
If you are attending a group class, be sure to tell the instructor about your medical condition before the class starts.
Let's now look at these types of exercises in a little more detail.
1. Stretching exercises
These exercises stretch and stretch our muscles, tendons, and ligaments. They also remind our joints of their full range of motion. This is like a warm-up before doing other exercises. These will reduce stiffness in your body and reduce the risk of injury.
This is especially important for people with AS, as some stretching exercises can help prevent the vertebrae in the spine from fusing together, a common complication of AS.
Often, we are tempted to avoid using a joint because it hurts. But the opposite is actually true. When you don't use it, it becomes stiffer and more painful. For best results, make it a habit to do some stretching exercises every day.
2. Strengthening exercises
What we do here is use our muscles against some resistance. That means lifting weights, using resistance bands, or using our own body weight (like pushups). These strengthen the muscles.
For someone with AS, it is very important to strengthen the muscles of the stomach and back, or 'core muscles'. Because these muscles act as a support for our spine. When these are strengthened, the pressure on the back is reduced, and back pain can even be reduced. This also helps to correct your posture over time.
Do this exercise two to four times a week for best results.
3. Cardio
Doctors call this aerobic exercise. Doing these increases your heart rate and breathing rate. This means your heart and lungs get a good workout. For example:
- Swimming
- Cycling
- Jogging
- Fast walking
At this time, your heart pumps blood faster to provide the oxygen your muscles need. Your lungs also add more oxygen to your blood. This improves your mood and increases your energy. Over time, you will be able to walk longer distances without feeling tired as before.
Set a goal to do 30 minutes of cardio exercise, 5 days a week (150 minutes total per week).
4. Body balancing exercises (Balance)
These exercises will help you stay stable, especially as your bones become more fragile as you age, so they're important for preventing falls. Things like yoga and tai chi can also help improve balance. You can ask your doctor or physical therapist for specific exercises to help you. Try doing these exercises three to five times a week.
Don't forget: breathing exercises
Add a simple breathing exercise to your daily routine. This will help expand your chest and increase your body's flexibility. Follow these steps:
1. Take a deep breath in. Breathe in until your chest feels full.
2. Now hold your breath and mentally count to three.
3. Then, exhale slowly, as if blowing out a candle.
4. Wait a moment until you count to three again, and then repeat these steps.
Take-Home Message
- Exercise is like medicine for someone with AS. It's essential to reduce pain, stiffness, and stay flexible.
- Focus on four types of exercise: stretching, strengthening, cardio, and balance.
- Try to exercise for at least 20-30 minutes a day. Start small and increase the time.
- Always consult your doctor or physiotherapist before starting a new exercise routine.
- Practice breathing exercises daily. This will increase the flexibility of your chest and back.
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