Do you have Ankylosing Spondylitis? Then you are probably used to getting out of bed in the morning with stiff and aching back and neck. You know how hard it is to get through the day with this pain. So it is hard to even think about exercising with such difficulties, right? But the truth is, exercise is one of the best weapons you have to fight this condition. Today, let's talk about how to overcome this challenge, control the pain, and get through the day.
First of all, what is Ankylosing Spondylitis?
Simply put, it's a type of arthritis. But it mainly affects the joints in your spine. This causes inflammation in the joints in your back, neck, and hips, which can eventually fuse together. This is the main cause of morning stiffness and pain. Although it's a long-term condition, with proper management, you can live a normal life.
Is it really good to exercise through pain?
Many people think that "moving your body more when it hurts will make the pain worse." But in the case of Ankylosing Spondylitis, this story is completely the opposite. Sitting still without exercising will only make your joints stiffer and the pain worse in the long run.
Research has even proven that exercising properly has many benefits.
- The fatigue felt by the body decreases.
- Pain and joint stiffness can be controlled.
- The body's flexibility and mobility improve.
- Over time, conditions like stooped posture can be avoided.
But we know that exercising with these symptoms can be a challenge. Sometimes, things like lack of resources to exercise, lack of knowledge about it, or fear can be obstacles. But remember, overcoming these obstacles is one of the biggest investments you can make in your health.
| Benefits of exercise | Disadvantages of not exercising |
|---|---|
| Decreased pain and stiffness. | Increasing pain and stiffness. |
| Increased body flexibility. | Joints become stiffer and movement becomes restricted. |
| Maintaining good physical posture. | Over time, the spine/neck becomes bent. |
| Improved mental health and vitality. | Fatigue and depression. |
Let's make a plan to get the best results!
You'll get the best results by working out according to a plan, rather than just doing exercises. There are a few key factors to this.
1. Talk to the doctor.
This is the most important and first step . Talk to your doctor and ask what exercises are suitable for your condition. He or she may refer you to a physiotherapist. They will develop a specific exercise program for you. The best results are achieved by exercising while taking the medication your doctor prescribes.
2. Listen to your body.
Everyone's body is different, so listen to what your body is telling you. It's a good idea to keep a journal of how you feel throughout the day, what activities make you feel worse, and what exercises make you feel better. We call this a ``24-hour log.'' This will help you figure out what works best for you.
3. Pay special attention to morning stiffness
People with Ankylosing Spondylitis often experience pain and stiffness in the morning. So, as soon as you get out of bed in the morning, do some simple exercises like gentle stretches before you start your day. Taking a warm bath can also help relax your joints. As you get used to the day, you will feel your body relax.
Remember, exercise is one of the best weapons in the fight against Ankylosing Spondylitis. It is not a punishment for pain, but a gift for healing.
How do you make up your mind to exercise?
Even knowing all this, sometimes it's hard to make up your mind to exercise. Here are some small things to try.
- Choose something you enjoy: Exercise doesn't have to be something you don't like. If you enjoy walking, go for an evening walk with a friend. Try doing some gardening, slow dancing, swimming, or yoga.
- Play with your children: If you have young children, playing with them is a great exercise. It also makes you happy.
- Start slowly: You don't have to exercise for an hour or two at once. Start with 15-20 minutes a day and gradually increase the time. The most important thing is not intensity, but consistency. That is, doing a little every day is important.
- Set goals for yourself: Setting small goals like "I'll walk for 15 minutes today" and completing them will give you a lot of motivation.
Ankylosing Spondylitis is not something that should control your life. With the right medication, the right exercises, and a positive attitude, you can manage this condition and live a happy and active life.
Take-Home Message
- Ankylosing Spondylitis is a long-term arthritis condition that affects the spine, but you can manage it successfully.
- Exercise is essential to managing pain and stiffness. Don't skip it.
- Always talk to your doctor before starting any exercise program.
- Choose activities that you enjoy and that bring you joy. Start small and build up gradually.
- Consistent daily exercise is much more effective than excessive exercise on one day.
- For best results, combine exercise with medications prescribed by your doctor.
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