Ankylosing spondylitis is a form of arthritis that usually affects the spine, although other joints may become involved. Inflammation of the vertebrae causes severe, chronic pain. Those who suffer from AS may also experience pain in other areas, including the shoulders, hips, ribs, heels, hands and feet. Exercise may help alleviate some of the symptoms.
Significance
A regular exercise program will help you maintain good posture and flexibility. If done consistently, it will eventually help to lessen pain. According to the Spondylitis Association of America, those who suffer from AS can eventually regain lost mobility through consistent exercise.
Time Frame
The SSA recommends that you choose a time in the day when you are feeling your best to exercise. If you are stiff first thing in the morning, do a few gentle stretches to loosen your muscles, but wait until later in the day when you are looser to do your exercises. It may help to take a warm bath or shower before exercising to loosen your muscles. If necessary, split your exercise sessions into short time periods throughout the day. Even a five or 10-minute stretch break will help you feel better.
Types
One simple exercise is to simply practice standing with proper posture. Stand or sit holding your head over your trunk, keeping your chin horizontal and parallel to the floor. Keep your neck centered and drawn back slightly. Try to stand, walk and sit "tall" with your neck in this position. Another exercise is to lie face down on your bed. If you can not lie flat in this position, put a pillow under your chest and a folded towel under your forehead. Hold this position for several minutes. You can place your head downward, resting on your hands or turned to one side. If you can not stay in this position for a full 20 minutes, try alternating positions. Weight training with free weights or on machines can improve bone density and build muscle. Other useful exercises include deep breathing, stretching waist turns, side bends, yoga and tai chi.
Exercises to Avoid
Avoid exercises that put repetitive stress on the back, such as jogging or heavy weight lifting. Also avoid activities that involve contact or the risk of falling, since AS sufferers have a greater risk for injury.
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Warning
Consult your doctor before beginning any new exercise program. He may refer you to a physical therapist who can design a program tailored specifically to your condition. Some exercises may hurt your condition more than help it.
