Ankylosing Spondylitis (AS) is a chronic, debilitating condition. If you have it, you know how important it is to take your doctor's prescriptions exactly as prescribed. But sometimes, it's hard to control your symptoms with medication alone. At times, making small lifestyle changes and trying natural remedies can help you get a lot of relief. In fact, doing these things right can help you reduce the amount of painkillers you need to take.
Exercise is essential!
Exercise is an essential part of your AS treatment. Exercise can help improve your range of motion, improve your mental well-being, and help reduce pain. Let's take a look at the types of exercise that are best for you. Combining these will yield the best results.
| Exercise type | Things you can do | Benefits |
|---|---|---|
| Cardio exercise | Cycling, swimming, water exercise. If you can handle a little more strenuous exercise, you can also do high-intensity interval training about twice a week. | Good for back pain. No pressure on joints. Good for the heart and lungs. Reduces fatigue and increases energy. |
| Strength Training | Using weights or exercise bands 2-4 times a week. Doing "core" exercises that strengthen the abdominal and back muscles that support the spine. | Strengthens muscles and provides good support to the spine. |
| Stretching | Do stretching exercises every day. You can get advice from a physical therapist about this. | Reduces body aches and pains. Increases joint flexibility. Helps correct posture. |
| Exercises to maintain body balance | Things like yoga, Tai Chi, or even just standing on one leg is good. Do it 3-5 times a week. | Protects against falls. This is important to reduce the risk of fractures from falls, as AS can cause bone loss. |
The most important thing is to reduce the amount of time you spend sitting in one place and move as much as possible. This will help prevent your vertebrae from fusing together into a single bone.
A diet that reduces inflammation
While there is no specific diet for AS, there is a diet that can help reduce inflammation in the body. We call it the "Mediterranean diet." It includes the following:
- Fresh vegetables and fruits
- Olive
- Oily fish like salmon
- Nuts
- Whole grains
- Legumes like lentils and chickpeas
On the other hand, highly processed foods can increase inflammation. They contain a lot of sugar, unhealthy fats, and chemicals.
Some studies suggest that a low-starch diet can help with AS symptoms. This means avoiding foods like bread, rice, pasta, and potatoes. There isn't enough research to say whether this is really effective. But some people believe it helps. If you want to try something like this, it's best to talk to your doctor first.
Vitamins and Supplements
Omega-3s
Omega-3s, found in nuts and fish like salmon, are a good source of inflammation-reducing fats. There have been several studies looking at the benefits of omega-3 supplements for people with AS, but the results are still inconclusive. So talk to your doctor about whether an omega-3 supplement might be right for you.
But remember this: Don't take fish liver oil, such as cod liver oil. Because it's high in vitamin A, it can interact with some of the painkillers (NSAIDs) you take for AS, increasing your risk of bleeding.
Vitamin D
AS can sometimes cause bones to become thin. Calcium and vitamin D are essential for our bones. People with AS may have low vitamin D levels. This is especially true if you are taking steroids, which can interfere with your body's ability to absorb vitamin D. Your doctor can check your vitamin D levels and give you a supplement if needed. You can also get vitamin D from spending time in the sun in the morning, eating fish like sardines, eggs, and fortified milk and cereals.
Curcumin
This is the main active ingredient in turmeric that we all know. Nano curcumin is a form of curcumin that is easily absorbed by the body. Studies in AS patients have shown that these ``Nano curcumin'' supplements reduce inflammation. Ask your doctor if this will help you and what type is best.
Physical therapy and other palliative methods
Physical Therapy
A physical therapist (PT) can teach you proper posture and movement patterns to help you perform everyday tasks more easily. They can also provide heat or cold therapy to relax muscles and reduce joint pain. They can also help you develop a safe exercise program that is right for you.
Maintaining Good Posture
Good posture can help reduce pain and stiffness. If you work at a desk, keep your computer screen at eye level. When looking at your phone, raise it to face level instead of tilting your head. When working all day, don't strain yourself to sit up straight, and take frequent breaks.
Massage
Some people find relief from gentle massage. However, if it is not done properly, it can increase the pain. So be careful with this. If you are getting a massage, only get it from someone who has experience with Ankylosing Spondylitis.
Acupuncture and TENS therapy
In acupuncture, a trained practitioner inserts very fine needles into specific points on the body to relieve pain. In transcutaneous electrical nerve stimulation (TENS), a machine sends a low-voltage electrical current through the skin to stimulate nerves and reduce pain. While both methods can sometimes help people with AS, they do not all work the same way. However, they are generally considered safe.
Don't name these things!
Avoid chiropractic care: If you have spinal fusion or osteoporosis, it's best to avoid chiropractic care, as it can cause spinal fractures and nerve damage. If you're considering this, be sure to talk to your doctor first.
Don't smoke: Smoking can worsen AS. It can also make it harder to breathe due to the disease. If you smoke, talk to your doctor about getting help to quit.
Take-Home Message
- Exercise is essential and unavoidable in the treatment of Ankylosing Spondylitis.
- Adopt a diet rich in fresh vegetables, fruits, fish, and whole grains that reduce inflammation in the body.
- Always consult your doctor before using vitamins or any other supplements.
- Try to maintain good posture at all times. This can help reduce pain and stiffness.
- Avoid smoking completely. Also, if you are considering chiropractic care, talk to your doctor first.
- Your doctor is your best advisor. Talk to him or her before making any treatment or lifestyle changes.
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