Do you sometimes wake up in the morning with a stiff back and feel like you can't even move? Although this pain from the hip joint may subside as the day goes on, only those who suffer from it know how difficult it is to function in their daily lives. Most of the time, these symptoms are caused by a condition called 'Ankylosing Spondylitis'. So today, let's talk about some simple things you can do yourself while living with this condition, in addition to the treatments your doctor gives you.
What exactly is Ankylosing Spondylitis (AS)?
Simply put, Ankylosing Spondylitis (AS) is an inflammation of the joints, mainly the spine and hip joints, caused by a malfunction in our body's immune system. This is a long-term condition. This inflammation causes severe pain and stiffness in the joints. This stiffness is especially felt when you wake up in the morning.
Although there is no specific cure for this condition, with proper medical treatment and lifestyle changes, you can control these symptoms well and live a normal life. Sometimes the symptoms subside, and at other times they may become more pronounced. The most important thing is that if you have these symptoms, you should definitely see a qualified doctor to get an accurate diagnosis and start the appropriate treatment. In this article, we will talk about lifestyle changes that can help you get relief in addition to those treatments.
5 things you can do at home to help yourself
Along with following the medicines and instructions given by your doctor, trying these simple methods will provide great relief from your pain and stiffness.
1. Stay Active
"How can I exercise when my back hurts?" you may be wondering. But the truth is, gentle exercise is better for AS than resting. Being active increases joint flexibility, strengthens the muscles that help keep your spine straight, and gives your body a boost of energy.
Imagine, even if your back feels stiff when you wake up in the morning, if you move around a bit and take a short walk, that stiffness gradually goes away, right? That's how it is.
- What can you do? Exercises that don't put too much pressure on the joints, such as brisk walking and swimming, are ideal.
- Remember: On days when pain is most severe, avoid strenuous exercise, such as jumping or running. Ask your doctor or physiotherapist what exercises are right for you.
2. Gentle Stretching
Stretching is essential for someone with AS. Staying in the same position all day, especially working in front of a computer, can make the joints in your back even tighter.
The best time to stretch is after a warm bath, because at that time the muscles in the body are very relaxed.
Gently stretch the muscles in your back, neck, shoulders, and hips. This will increase flexibility and reduce pain. Also, doing a little stretching before going to bed at night can help you get a good night's sleep.
3. Get vitamin D from sunlight
People with Ankylosing Spondylitis are at a slightly higher risk of developing osteoporosis, a bone-thinning disease. Calcium is essential for keeping our bones strong. Vitamin D is needed for the body to properly absorb calcium.
The best and easiest way to get vitamin D is through sun exposure .
- How to do it? Expose yourself to the sun for about 15 to 20 minutes every morning (before 10 am) or evening (after 4 pm). The sun is not as strong at this time, so it won't harm your skin.
- If you are concerned about your vitamin D levels, talk to your doctor. If necessary, he or she will prescribe vitamin D supplements.
4. Take advantage of hot and cold packs (Heat & Cold Packs)
This is where many people get confused. When your back hurts, should you use hot water or ice? Both are useful, but they should be used in two situations.
| Should be used | What occasion is it suitable for? | What happens? |
|---|---|---|
| Heat Packs (Hot water bottles, heating pads) | For joint stiffness, muscle stiffness, chronic pain. (Great for morning stiffness) | It increases blood circulation, relaxes tight muscles and joints, and provides relief. |
| Cold Packs (A bag of ice cubes) | For sudden, severe pain, inflammation, and swelling (if the pain comes after exercise) | It constricts blood vessels, reduces swelling and inflammation, and temporarily numbs the nerves that sense pain. |
Important: When applying ice, never place the ice directly on the skin. Wrap it in a thin towel and apply it for about 15-20 minutes.
5. Take care of your posture.
AS can cause the spine to bend forward over time, leading to a stooped posture. The best way to prevent this is to always try to keep your spine as straight as possible .
- When sitting: Keep your back straight and lean against the back of the chair, not the edge. If necessary, place a small pillow under your back.
- When sleeping: Don't use very high pillows. If possible, lie face down on the bed without a pillow for a while. This will help keep your spine straight.
- When standing: Keep your shoulders back, your back straight, and your stomach slightly pulled in.
It may be a little difficult to make these things a habit at first, but as you try little by little every day, your body will naturally get used to it.
Take-Home Message
- Ankylosing Spondylitis is a manageable condition. You can find relief with the right treatment and lifestyle changes.
- Never stop the treatment your doctor gives you. These things are meant to be an additional support to that treatment.
- Staying active and exercising gently are your best friends. Don't stay in one place for fear of pain.
- Use hot compresses for joint stiffness, and cold compresses for sudden pain and swelling.
- Listen to your body. If the pain increases or if something is uncomfortable for you, talk to your doctor about it.
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