Ankylosing spondylitis (AS) is a form of arthritis that affects the spine. However, it can affect other joints and areas of the body as well. It is an inflammatory disease of the spine that can cause pain and stiffness. For some this disease is only mild and does not interfere with everyday functioning. In severe cases, the vertebrae can fuse into a kyphosis, or rounding of the upper spine. Sometimes the shoulders, hips, heels and hands can be affected as well. Along with medication there are exercises you can do, to help manage your symptoms and reduce disability.
Wall Stance
The Spondylitis Association of America claims that exercise needs to be high on your list of priorities every day to fully manage AS. Exercises that help to improve your posture are especially critical. One such exercise is standing near a wall and attempting to touch your buttocks, mid back and shoulder blades to the wall at the same time. In addition, you want to try to touch the back of the head against the wall as well. Using a mirror will help you to see how far away from the wall your head is. It will also help you to make sure you are keeping your body straight and not tilting your head back.
Prone Arm and Leg Lifts
Prone exercises performed on the floor are also good exercises to strengthen your postural muscles. Lying on the floor is preferred over a couch or bed which may be too soft and will not give you the support you need. You can start by just lying flat on your stomach and relaxing so the front of the body can be stretched. You can then progress to lifting one arm at a time, one leg at a time or alternate arm and leg together. Remember to keep the buttocks and abdominal muscles contracted to take pressure off the spine. Using a pillow under your hips can also help to avoid excessive arching in the back.
Hip and Leg Stretches
Due to the postural changes that can occur with this condition, the muscles in your back, hips and legs can become tight. It is important to incorporate stretches for the back such as yoga cat and cow stretch, hamstring stretches and hip flexor stretches. These stretches can be done on the floor or while seated in a chair. Since AS affects each person differently it is best to start your exercise program under the guidance of a physical therapist who can ensure you are performing the exercises correctly. He can also help you make adjustments when necessary.
Deep Breathing
Since this condition causes the spinal column to become stiff, your ribs, which are attached to your spine, may also become stiff and not expand fully. For this reason the Arthritis Foundation states that deep breathing exercises are essential to help maintain good lung capacity. Activities such as yoga and Tai Chi often incorporate deep breathing with gentle movement. The breathing techniques you learn in class can be practiced throughout the day to keep your lungs strong. You can also lie over a yoga bolster or pile of pillows in a yoga position known as bound angle while breathing. It is a very relaxing position that can help to stretch the chest.
General Mobility Exercises
To fully manage your AS, it is important to do exercises that move your entire body. This will keep all of your joints flexible, your muscles strong and improve balance and posture. Fitting in time to walk, swim or use equipment such as a treadmill will help to round out your exercise program. If pain or stiffness limits what you can do, try taking a warm shower or using a hot tub first, to loosen the joints.
