Fluidity and ease of movement is something most of us take for granted in our youth. Its antithesis, joint stiffness and difficulty moving, is a marker of old age. But for sufferers of arthritis spondylitis, known medically as ankylosing spondylitis, symptoms of stiffness and joint pain can manifest in the early 40s or sooner, making movement painful and accelerating the appearance of aging.
Rheumatoid Arthritis Spondylitis
Like arthritis, rheumatoid arthritis spondylitis, or ankylosing spondylitis, is a chronic inflammatory disease of the joints. According to the Mayo Clinic, spondylitis primarily attacks the joints of the spinal vertebrae, especially in the low back and sacroiliac joints, causing pain and inflammation that can make walking and standing difficult. Spondylitis can also migrate to other parts of your body, making it difficult to extend your joints, and causing extremities to curl in on themselves. Sondylitis affects men more than women, and its origins are genetic. According to the Spondylitis Association of America, exercise is an essential and integral part of treatment.
Stretching and Range of Motion
The Canadian Arthritis Society lists three major goals of exercise for spondylitis: spinal mobility, erect posture and chest expansion. Exercises that emphasize joint range of motion such as yoga, tai chi and Pilates can keep joints in alignment and improve mobility. Deep breathing exercises such as those practiced in yoga can maximize chest expansion and lung capacity. Begin exercises gradually, and listen to your body to know when you are overdoing it.
Resistance Training
When done correctly, training with weights strengthens joints and promotes joint range of motion. Weight training exercises should be done slowly and with control. At no time should gravity or momentum produce movement. Exercise joints through their full range of motion, fully extending them to promote flexibility and fluidity. The Spondylitis Association of America cautions that weight training should begin with low repetitions, with attention paid to post-exercise pain. Increase repetitions and weight gradually.
Posture and Alignment
As spondylitis progresses, it can cause a forward-stooping posture. Proactive measures taken early on and practiced daily can minimize this condition. Develop a heightened awareness of your standing and sitting posture at all times. Always keep your chest lifted with your shoulders pulled back and down, and your abdominal muscles pulled in toward your spine. Avoid slouching, and stretch muscles after sitting for long periods. Using a stability ball as a computer chair forces you to sit tall, with your joints aligned correctly.
Other Considerations
In its advanced stages, spondylitis can cause restricted chest expansion and bowel inflammation. In addition to exercise, other healthy lifestyle habits should be practiced as treatment. Abstaining from smoking will promote maximum lung capacity. Getting adequate sleep will allow your joints and muscles to recover from exercise and will facilitate the removal of excess fluids. Balanced nutrition with a diet high in fiber and adequate water consumption will help keep bowels functioning. Also, check with your doctor before beginning any new fitness program.
