Ankylosing spondylitis is a form of osteoporosis and arthritis that specifically affects the spine. This condition leads to inflammation in the spine, which causes pain and discomfort in the back that can radiate to other parts of the body, including the arms and legs. While arthritis is commonly associated with the elderly, ankylosing spondylitis affects young people before the age of 35. To maintain flexibility and strength in the spine, you can engage in regular exercises to reduce the effects of ankylosing spondylitis on your body.
Beginning Exercise
If your ankylosing spondylitis has made exercise difficult, or if you have been sedentary for some time, it may be difficult for you to begin an exercise program. The early morning may be a difficult time for you to exercise because this may be when your spine is at its most stiff and immovable. You may wish to start exercising in small time increments, such as 10 to 15 minutes at a time. Always begin with a warm-up, which involves lower impact versions of the exercises you will perform, such as slow walking or light jogging.
Low-Impact Exercises
Low-impact cardiovascular exercises help keep the muscles around your back flexible and strong. These exercises do not involve jarring steps, such as when you are running, that can place too much strain on your back. You always should obtain a physician's approval before beginning any exercise program. However, low-impact exercises may include water walking, tai chi, walking, riding a stationary bicycle, yoga or using an elliptical machine.
Flexibility Exercises
Ankylosing spondylitis can make it difficult for you to move your back comfortably. Proper posture is important to taking pressure off your back, and the loss of flexibility may affect your ability to maintain good posture. Examples of good flexibility exercises include cat stretches, where you begin on all fours and curve your back up, create a "C" shape with your spine. Raising your arms over your head or pulling your arms behind you while seated can help to open up your chest and relieve muscle tension. You can perform flexibility exercises throughout the day to reduce your symptoms.
Exercises to Avoid
Just as some exercises are beneficial if you have ankylosing spondylitis, others can have negative effects. Contact sports or sports that put you at a risk of falling -- such as skiing -- increase your risk of injury and strain. Other activities to avoid are those that can cause you to exhibit poor posture, such as lunges on a Smith machine or backbends that cause too much flexion of the spine. Exercise should not be painful. If you perform any exercise that is painful, stop that exercise.
References
- Spondylitis Association of America: Exercise & Posture
- Spondylitis Association of America: Frequently Asked Questions About Ankylosing Spondylitis
- Health.com: Flexibility and Strengthening Exercises for Ankylosing Spondylitis
- Spine-Health: Ankylosing Spondylitis Physical Therapy and Exercise
- World Arthritis Day: Exercise for People with Ankylosing Spondylitis
