5 Easy and Effective Exercises for Ankylosing Spondylitis

Ankylosing spondylitis (AS) is a type of autoimmune inflammatory arthritis that may affect your joints and spine, causing stiffness and pain. It is a chronic disease that may last for a very long time. People with ankylosing spondylitis experience inflammation in the vertebrae, which may lead to ankylosing or the formation of new bones. The condition becomes more serious when these new bones fill the gaps between the vertebrae.

The right medication and some physical exercises may help in managing joint stiffness and pain caused by AS. In this article, you will learn about some of the physical exercises that will help you with the pain, stiffness, and deformities that are associated with AS.

Always consult your healthcare provider before starting your exercise routine. 

  • Standing Posture

This exercise is best performed by standing in front of a full-length mirror. Begin by standing 4 inches away from the wall with your heels. Keep your shoulders and buttocks closest to the wall. Stay straight and tall, and hold the same position for at least 5 seconds. Standing in front of a mirror will help you correct your posture. Relax for some time and repeat the same exercise at least 10 times.

  • Spine Stretch

Spine stretching helps strengthen the spine, reduce back pain, and improve muscle strength. To start this exercise, place a towel or yoga mat on the floor for comfort. Lie down, putting all the pressure on the stomach and legs behind you. Slowly push your upper body with your hands, pulling the chest off the ground. If possible, stretch your arms to the fullest and stay in the position for at least 10 seconds. Timings should not be extended beyond 20 seconds. Repeat the same five times a day.

  • Leg Raises

This exercise is performed with the support of a chair or railing. Stand straight, keeping your back in the right posture, and start bending your knees slightly. Now, slowly lift your leg to the side a few inches off the ground, and then lower it. Bring the same leg into a 45-degree position behind you and hold it there for a few seconds. Make sure that you maintain the right posture while doing the exercise. Try not to lean forward or bend. Daily, repeat the same exercise 10 times for each leg.

  • Deep Breathing

Deep breathing is important to keep your lungs healthy. It aids in rib cage flexibility and keeps your chest muscles from becoming stiff. It is an easy exercise that can be done while sitting or lying on the mat. Get into the right posture and start inhaling some normal breaths. Keep it slow and deep. Inhale from one nostril and pull the air deep inside the chest, feeling your abdomen rise. Then exhale slowly from another nostril or mouth and feel the abdomen go in. Allow your abdomen and rib cages to expand completely. Repeat the same for a few minutes every day.

  • Yoga

Yoga is very helpful in increasing the flexibility of the body and easing pain. It also helps reduce stress and keeps the person fit. You can try different yoga postures under the guidance of experts to help with AS. Visit icare4u for more information.