Ankylosing spondylitis is a chronic, life-long condition affecting joint health, particularly in the spinal column. Symptoms include painful, inflamed and stiff vertebrae joints. Exercising on a regular basis can help alleviate current symptoms while also preventing additional complications. Contact your medical care provider before starting any exercise regimen in order to prevent further injury.
Benefits
Group exercises can provide a foundation for social interaction and the development of a support network, which lowers your risks of isolation. According to a study published in June 2008 in "Clinical Rheumatology," supervised group exercises can reduce symptoms such as pain and morning stiffness, improve functionality levels and lower depression levels. Group exercises can also improve your mental outlook, motivation, quality of life and energy levels, as well as promote better sleep.
Water Exercise
Hydrotherapy, or exercises done in water, can be very effective. Water-based supervised group exercises can improve your spine's movement and overall sense of well-being, according to Cochrane.org. Water provides an exercise medium that makes moving easier and less painful on your body than land-based exercises, as water takes pressure off of sore joints by supporting your body weight. Start water walking across the pool's shallow end as an intensive group exercise. Increase intensity by getting into chest-deep water and walking the pool's perimeter, making sure that your feet touch the bottom in order to avoid injury. Increase the intensity level by either jogging or walking in deeper water. Water-based stretching exercises can also be very effective for patients with ankylosing spondylitis, and can prevent the development of joint fusion, improve joint range of motion and aid in preserving good posture, according to MayoClinic.com.
Timing
The timing of your intensive group exercisesis important. Stretch immediately upon waking to prepare you for a more intense workout, but schedule the actual exercises for mid-afternoon to evening hour exercises to give your body a chance to loosen up. Also, divide group exercises into smaller segments throughout the day instead of doing exercises in one lump time period. For instance, divide 20-minute workouts into five- or 10-minute sessions. Engage in more comfortable lying-down postures in the morning.
Considerations
Pay attention to your body signals. If you experience extreme pain or discomfort while exercising, you're probably overdoing it. Lower the intensity level to reduce your chances of injury. Other signs of overdoing it include nausea, dizziness, loss of balance and extreme fatigue. Always use proper form throughout all exercises to avoid injury.
References
- Spondylitis Association of America: Ankylosing Spondylitis
- Spondylitis Association of America: Treatments
- Spondylitis Association of America: Exercise
- Mayo Clinic: Ankylosing Spondylitis, Treatments and Drugs
- Mayo Clinic: Ankylosing Spondylitis, Lifestyle and Home Remedies
- Arthritis Foundation: Water Walking 101
