Updated: 2019, Jun 14

7 Effective Exercises that can Treat Ankylosing Spondylitis

Ankylosing Spondylitis

Overview of Ankylosing Spondylitis

There are many different types of pains and inflammatory conditions that create lots of problems for people all over the world. In the United States alone, there are around 54.4 million people that are diagnosed with arthritis, according to the report[1] that is published by the Centers for Disease Control and Prevention.

Among the many different types of pain and inflammatory diseases, Ankylosing Spondylitis is one of them. It is an inflammatory condition that leads to ligaments, enthesitis, and joint capsule. It is one of the many types of arthritis. Over a certain period of time, this inflammatory condition may lead to the bone formation and vertebrae fusion.

The loss of flexibility is experienced by the people that are diagnosed with Ankylosing Spondylitis. However, the good news for the people suffering from this inflammatory condition is that exercise can help in treating this condition. Allocating only 5-10 minutes a day to perform ankylosing spondylitis exercise can improve this condition.

How Exercise is Beneficial to Ankylosing Spondylitis?

Exercise is Beneficial to Ankylosing Spondylitis

When we are involved in exercises, many parts of our body are active. The people who are involved in regular workouts can experience increased flexibility. A loss of flexibility caused by ankylosing spondylitis can be overcome with the help of exercise.

The mobility of our body is increased by exercise, which makes us easier to perform activities. Moreover, performing regular exercises can improve our posture, sleep, which help our body to overcome the damage done by ankylosing spondylitis.

Lastly, the pain and stiffness caused by ankylosing spondylitis can be reduced with the help of exercises for ankylosing spondylitis.

To experience all these effects of the exercises, the patient suffering from ankylosing spondylitis must be consistent in performing exercises that are recommended to him/her. If you are looking for immediate and effective relief from joint pain, then go for Biofreeze. It is one of the topical joint pain relief supplement.

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What are the Best Exercises for Ankylosing Spondylitis?

There are numerous exercises that can be found if we search for the type of exercises on the internet. Among many exercises, there are some specific exercises for ankylosing spondylitis that are declared effective by doctors and researchers.

In this section of this article, you will get to know of top 7 exercises that are effective for treating the condition of ankylosing spondylitis. The exercises that I am about to list are so simple that basically everyone can do it without any hassles. Let’s take a look at them.

Good Posture

1. Simple Standing Exercise

This exercise must be performed in front of a mirror. At first, you need to stand with your heels. Keep the distance of 4 inches from a wall to begin this exercise. Your shoulders and buttocks should be as close to the wall as possible.

However, you should not give a strain to your body part with this exercise. The position that you are in should be held for around 5 seconds to feel the impact of this exercise. Check your position in the mirror to see if you’re performing this exercise in a right way or not.

Just experience how it feels to stand straight and tall by observing yourself in a mirror. It will give you a feeling of relaxation. Perform this exercise and repeat it for 10 times.

2. Lying Posture

The previous exercise recommended you to stand still and relax while this exercise demands you to lie down and relax. See how easy the exercises for ankylosing really are. Place a high-quality mat on the floor at first to perform this exercise, as this exercise required you to perform it on a firm surface.

Lie on the floor with your face down for around 15 to 20 minutes. For people who are not feeling comfortable doing this exercise, they can use a pillow under their chest or they can also place their forehead on a folded towel.

This exercise is so flexible that you can even put your head downward and turn it to alternate sides. You may not be able to perform this exercise for 20 consecutive minutes, but that is absolutely fine. There is no need to put pressure on your body. Just perform the exercise and slowly increase the time as you gain strength.

3. Swimming

Swimming

The inflammation caused by ankylosing spondylitis causes decreased chest expansion. The breaststroke may help in building and maintaining chest expansion. The swimming is a type of exercise that can increase spine flexibility without jarring it.

The people who are involved in regular swimming also have a flexible neck, shoulder, and hips. Many of you may find it easier to perform various types of aerobic exercises when you’re in a pool.

4. Deep Breathing

There was a study[2] conducted to check out the condition of rib cage motion among ankylosing spondylitis patients. The major finding of the study was that the patients were struggling with reduced upper thoracic movements. This is where the deep breathing can help ankylosing patients.

The deep breathing exercise enhances the lung capacity, which leads to increasing rib cage flexibility. To start this exercise, just relax and take a slow, long breath. Feel the air enter from your nose towards your belly.

You must allow your abdomen to expand fully while performing this exercise. Breathe out the air slowly via your mouth. Perform deep breaths a few times to experience a feeling of calmness and relaxation.

5. Yoga

Yoga

Yoga is an ancient practice that is extracted from Hinduism. Previously yoga was considered as a religious thing, but it’s now regarded as a form of exercise. Performing yoga may help in improving flexibility and easing the pain caused by ankylosing spondylitis.

There are people who have found yoga, helping them to reduce their stress and improve their sleep. However, the problem with yoga is that it could be very difficult for beginners to perform yoga poses.

If you’re a beginner, consult a yoga instructor to teach you how to perform yoga poses.

6. Walking Posture

You must take note of your walking posture to make it an effective exercise for treating ankylosing spondylitis.

Your spine should be as straight as possible with your head high and shoulders squared.

Walking in a right posture can do a trick for you to improve your condition.

7. Sitting Posture

Sitting Posture

You can correct your sitting posture and improve your condition. You do not need to worry, even if your work demands you to sit the whole day. Invest in an ergonomic chair at first. While sitting on a chair, keep your spine as straight as possible with your head high and shoulders squared.

See, all the exercises for ankylosing spondylitis are very simple.

Conclusion

There are numerous benefits of performing regular exercises. Those who are not working out are missing all the tremendous benefits that exercises have on offer for us. The study[3] shows that the people who perform exercises can not only be fit, but they can also improve their thinking skills.

Now, you know that there is a specific ankylosing spondylitis exercise that can treat the condition of ankylosing spondylitis. Perform the exercises that are suggested in this article to reap the benefits from your efforts. And, always consult a doctor before performing any types of exercises. Sometimes, despite following the exercise routine ardently, our body does not get rid of joint pain. During such times, it would be vital to go for a pain medication like YouTheory Turmeric to get instant relief.

Image Credits
Feature Image – Shutterstock.com
In-Post Image – Shutterstock.com
Author

Dr. Ahmed Zayed

Dr. Ahmed Zayed Helmy holds a baccalaureate of Medicine and Surgery. He has completed his degree in 2011 at the University of Alexandri

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