Managing Back Pain with Ankylosing Spondylitis: A Step-by-Step Guide
In the battle against Ankylosing Spondylitis (AS), a type of inflammatory arthritis that primarily affects the back, maintaining good posture, improving spinal mobility, and reducing stiffness are key. Here's a guide to the recommended exercises and stretches for people living with AS.
Light Aerobic Exercises
Exercises such as walking, swimming, and cycling are beneficial as they improve cardiovascular fitness without stressing the joints, helping to maintain overall mobility [1][4].
Daily Spinal Mobility Exercises and Stretches
Targeting the thoracic and lumbar spine, these exercises help reduce stiffness. Examples include:
- The Prone chest opener: Lie on the tummy, slowly raising up onto elbows while opening the chest and lengthening the upper back; hold for 5 deep breaths and repeat multiple times [1].
- Lumbar flexion with thoracic mobilization: Kneel with hands on an elevated object, slowly lowering the bottom towards heels to stretch the lower back and thoracic spine; hold and breathe for 3-5 cycles, repeat 2-5 times [1].
- The Total spine stretch: Lie on the back in a comfortable posture, optionally with a towel support under the head, holding for 1-3 minutes to realign the spine and reduce kyphotic tension [1].
Relieving Lower Back Tension
The knee-to-chest stretch is effective in relieving tension and elongating lower back muscles. To perform this stretch, lie on the back and gently pull one knee at a time towards the chest; hold and breathe normally, then switch sides [2].
Yoga and Gentle Stretching
Yoga and gentle stretching, emphasizing controlled movements, deep breathing, and flexibility, can help reduce muscle tension and improve joint mobility [4]. The "cat and cow" yoga pose can benefit a person living with AS, as it gently alternates between two positions and may improve spinal mobility.
Posture Exercises
Posture exercises are a form of strength training that can help prevent a person from slouching forward and decreasing the strain on their back. Examples include the "Superman" exercise, the "lying quadricep stretch," the "prone lying" exercise, and the "back against the wall" exercise.
Strengthening the Core
Performing the "plank position" helps stabilize the core and can be used as a strength exercise.
Complementary Treatments
Complementary treatments for AS may include acupuncture, tai chi, and using a transcutaneous electrical nerve stimulation (TENS) unit.
Physical Therapy
Physical therapy, including group exercise programs, individual exercise programs, massage, hydrotherapy, and swimming, is an important part of the treatment plan for AS. Stretching plays an essential role in mobility and strength, helping increase joint mobility, prevent stiffness in the spine and joints, and maintain flexibility in the back.
Importance of Consistency
Consistency, doing these exercises daily or regularly, is crucial to alleviate symptoms and manage structural changes in AS [1]. Videos from recent sources also demonstrate these exercises and range-of-motion movements specifically for AS, offering visual guidance on correct technique [3][5].
When possible, a doctor can use minimally invasive surgical procedures to correct the condition in AS. It's always important to consult with a healthcare professional before starting any new exercise or treatment regimen.
- Chronic conditions like chronic kidney disease, COPD, type-2 diabetes, and rheumatoid arthritis can also cause shoulder pain, not just Ankylosing Spondylitis.
- Maintaining a healthy lifestyle, including regular fitness and exercise, proper nutrition, and mental health care, can help manage chronic diseases and prevent shoulder pain.
- CBD, often used for pain management in health and wellness, might provide some relief for shoulder pain caused by various medical conditions, but it should be discussed with a healthcare professional first.
- Science and medical research continue to uncover the benefits of various therapies and treatments for shoulder pain, and these may include acupuncture, tai chi, and transcutaneous electrical nerve stimulation (TENS) units.
- Combining light aerobic exercises like walking, swimming, and cycling with daily spinal mobility exercises and stretches can help alleviate shoulder pain and improve overall physical health.
- In the battle against Ankylosing Spondylitis, it's essential to focus not only on the spine but also on the shoulders, using exercises, stretches, and therapies to minimize pain and promote mobility.
- Physical therapy, including exercises specifically designed for people living with Ankylosing Spondylitis, is an essential part of managing shoulder pain and maintaining good health.
