Primarily affecting the spine, a form of arthritis known called ankylosing spondylitis can eventually lead to severe, chronic pain or fusing of the spine. Treatments for ankylosing spondylitis, or AS, include exercise, heat and cold application, medication, posture control and surgery, according to the Spondylitis Association of America. Understanding how exercise can help you and how to exercise will help you control your AS at home.
Effects Of Exercising
Exercising keeps you from a life of pain, depression and inactivity, according to the Department of Orthopedics and Sports Medicine at University of Washington. Exercise strengthens your muscles to help support and protect your joints, arthritis-infected or not. While keeping your joint in one position may eliminate pain temporarily, failing to exercise and move joints can stiffen them into a set position. Exercise also helps to lift your spirits, which help decrease the amount of pain you feel.
Getting Started
Plan exercise according to your pain, stiffness and schedule. You can loosen stiff joints in the morning through a few stretches, but you can only perform the best stretches after your joints fully loosen, according to the Spondylitis Association of America. You may find that midday or evenings provide you with the best times to exercise. You may even want to do some exercises in the morning and others in the evening. You have to decide when your body will respond best to the various forms of exercise.
Physical Activities
Even five to 10 minutes of exercise can make a difference in your overall health and mobility, according to the Spondylitis Association of America. Your daily program may consist of stretches prescribed by your physical therapist, exercises performed at the gym or exercise through active participation in a sport. However, you should avoid contact sports, according to the Arthritis Foundation. Swimming or exercising in a heated pool allows you to benefit from both heat application and exercise at the same time. Take a warm shower before exercising to help loosen your joints and stretch to improve flexibility. Consult your doctor or physical therapist prior to starting any exercise program.
Posture Exercises
If you have AS, physical activities and sports provide many benefits, but they cannot fully promote an erect posture or flexibility, according to the Spondylitis Association of America. Practice maintaining good posture at all times. Whether sitting or standing, think about being "tall," assuring your spine stays as straight and as long as possible. Assure good posture by standing with your back against a wall. Try to align your buttocks and shoulders so they both touch the wall. Do not strain. Hold this position for five seconds, relax and repeat. Challenge yourself by attempting to touch your head on the wall while maintaining this position. Keep your chin parallel with the floor throughout the motion.
Breathing Exercises
Practice deep-breathing exercises to keep your chest and rib cage flexible, according to the Arthritis Foundation. Take a deep breath, expanding your rib cage as much as possible. Hold the breath for two to five seconds and exhale. Repeat five to 10 times.
References
- Spondylitis Association Of America: Exercise
- Spondylitis Association Of America: Exercise And Posture
- Spondylitis Association Of America: Treatment Of Ankylosing Spondylitis And Related Diseases
- Arthritis Foundation: Ankylosing Spondylitis Treatment Options
- University Of Washington: Exercise And Arthritis
