Ankylosing spondylitis, or AS, is a debilitating form of arthritis that primarily affects the spine. It causes swelling between your vertebrae and in the joints between your spine and pelvis. Symptoms can include inflammation, pain and stiffness in many areas of the body, from the back to the hips to the heels. AS is an autoimmune disease in which your own immune system attacks the body's tissue rather than protects it. There is no cure, but exercise, in combination with medicine, can relieve the symptoms.
Significance
Exercise, even in small five to 10 minute doses, can improve posture and mobility. According to the Spondylitis Association of America, most people say that their condition improves after exercise. However, first consult a rheumatologist or physical therapist before you begin, because movements that may be beneficial under normal conditions may actually harm those with AS. Your physician can also help you design or modify an exercise regimen.
Exercises
Stretching, yoga, tai chi, Pilates, breathing exercises and light strength training, which can help maintain muscle tone and good posture, are preferred for patients with ankylosing spondylitis. However, high-impact exercises such as jogging and sports are jarring to your frame and are generally not recommended. Instead, engage in swimming because it involves all muscles and joints in a low-impact, buoyant environment. Cycling can also help restore lost movement.
Expert Insight
A 2009 study published in the "European Journal of Physical and Rehabilitation Medicine" by researchers from Ege University in Izmir, Turkey found that swimming and walking had beneficial effects on patients with ankylosing spondylitis. The researchers attempted to measure such factors as pulmonary functions, aerobic capacity, quality of life and psychological effects.
Posture
People with AS are often aware of the pain imposed by gravity upon the back, so it is important to practice good posture techniques that will help you stand erect at all times. There are three techniques that you can benefit from. The first is simply called think tall. Hold your head balanced over your trunk in a sitting or standing position with your chin parallel to the floor. This helps keep your spine erect as you conduct your daily activities. The second involves placing your back against the wall, preferably within view of a full-sized mirror. Your heels should be 4 inches away from the wall, with your buttocks and shoulders touching slightly. Hold for about five seconds, relax and try again. Record your height to monitor spinal alignment and contact your doctor if there are any changes. The last technique involves lying face down on a firm surface with your head turned to the side. It's the best exercise for maintaining an erect posture, even if you only do it for a minute or two.
Time Frame
Convenience and consistency are the most important parts of your routine. If you feel stiff in the morning, then you may try to loosen up early and then exercise in the midday or evening. If necessary, you can split your exercises throughout the day. For example, you can first do exercises while lying down, and then later in the day you can work on neck stretches or deep breathing.
References
- MedlinePlus: Ankylosing Spondylitis
- Spondylitis Association of America: Exercise and Posture
- Remicade: Living with Ankylosing Spondylitis
- "European Journal of Physical and Rehabilitation Medicine"; Are Swimming or Aerobic Exercise Better Than Conventional Exercise in Ankylosing Spondylitis Patients? A Randomized Controlled Study; H. Karapolat, et al.; July 2009
