If you’re living with ankylosing spondylitis,
you know the back pain and fatigue that are hallmarks of the condition
can be unpredictable. But fortunately, there are many approaches —
besides simply relying on medications — that you can take to ease
spondylitis pain and stiffness and move more freely. Most of these ideas
are free or inexpensive, and even enjoyable to boot. You’ll find that
the emotional boost you get from taking these steps can be as great as
the physical improvement. Here are 10 ways to get started.
Keep Moving
Your best protection against spondylitis pain and stiffness is to keep
moving. Inactivity allow your joints to start
fusing, which is what you should avoid with ankylosing
spondylitis.The type of
movement is not as important as the frequency. You need to be doing some
type of exercise twice a day. The best exercise is a low-impact type of
exercise like walking."
Make simple exercise a daily habit, just like brushing your teeth, and
you’ll be well on your way to relieving lower back pain.
Make Mornings More Manageable
Like most people with ankylosing spondylitis, your lower back pain
and stiffness is worse in the morning.When joints are stationary for a
time, the joint fluid actually thickens a bit, like ketchup.Talk to your doctor or
physical therapist to create a morning routine of gentle exercises that
can lessen pain.
Correct Poor Posture
Poor posture increases spondylitis pain and stiffness. Minimize lower back pain with what medical experts call “posture training:”
Think tall by keeping your head balanced and your back straight at all
times, and practice standing with your back against a wall and lying face down on a firm surface. It should be done for about 30
minutes every day, but you can break this time up into 10
sessions,".
Get Physical (Therapy)
After correcting your posture is to follow a more physical therapy program for ankylosing spondylitis
relief. We now know that spondylitis also includes an increased risk
for osteoporosis
and heart disease. That means you can really benefit from a exercise plan that includes aerobic exercise, range of motion , and
strength training,” says experts. Besides lower back pain,
bone health, and heart health, a program may contain
deep breathing exercises to prevent rib cage stiffness.
Hit the Showers
When
the fluids in your joints get thick and stiff, spondylitis pain gets
worse. A great way to get those fluids moving is to warm them up with a
warm bath or shower, which loosens up your muscles.You may also find
that doing your posture training for ankylosing spondylitis after a warm
bath or shower, when your body is warmed up, is easier.
Stretch Out in Bed
Fatigue
is common with ankylosing spondylitis, so you need to get a good
night's sleep."You spend most of your
resting time in bed, so it is important to sleep as flat and straight as
possible when you have ankylosing spondylitis. You also want your head
and neck straight, so you should use a small pillow that does not flex
your neck,". If you wake up stiff and sore, try starting
your morning movement and stretching exercises while you’re still flat
on your back.
Take to Water
Exercises
that are good for lower back pain and spondylitis on land are usually
even better in a pool."Studies consistently show that water exercises are the best types of exercise for spondylitis pain and stiffness,". Researchers found that the most common exercise for people with spondylitis is walking, but the most effective
for relieving pain and the most enjoyable is exercising in a pool.
Quit Smoking
If you smoke,
you can save yourself from future spondylitis pain and stiffness by
quitting now. "Smoking increases pain, and also decreases the benefits
of exercise and the effectiveness of medications used to treat
ankylosing spondylitis,". Smoking ups the risk for decreased lung
expansion in AS. Smokers with
ankylosing spondylitis consistently rate their pain, stiffness, and
swelling as being worse than non-smokers.
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