Best Exercises & Tips for Ankylosing Spondylitis

The meaning of ankylosing spondylitis is “rounded” back occurring due to the stiffening of your vertebral and sacroiliac joints. It is a kind of inflammatory arthritis and an autoimmune disease that increases gradually.

You might experience prevailing pain and stiffness to your back as early symptoms. Exercise is a great way to treat this disease when you start noticing the signs.

As mentioned earlier, exercises are best for treating ankylosing spondylitis. Below are 12 most effective physical activities to practice daily.

1. Swimming

This disease restricts your chest expansion, but you can treat that with simple chest exercise. Swimming is one of the best exercises that move your whole body and increase flexibility. In this regard, swimming helps to treat this condition by primarily working on your upper body, such as your chest, shoulder, neck and arms.

2. Yoga

Yoga is one of the best exercises for ankylosing spondylitis that increase your flexibility. You can specifically target your back and chest muscles with specific yoga postures. However, you must start with gentle poses and gradually increase your range of motion.

3. Hip Bridge

A strong back, spine, glutes, and core plays an essential role to keep you straight. Hip bridges are exercises to strengthen these areas of your body. Follow the below steps to perform this exercise:

• Lie flat on your back and fold your knees to place the feet flat on the floor. Additionally, keep your hands beside your torso. 
• Now slowly lift your hip and lower back, making sure your back is straight. You can also place your hands on your lower back to support the movement.
• Hold it for 5 seconds and slowly bring it down. Do 5 to 10 repetitions for a set.

4. Lying Twist

Ankylosing spondylitis stiffens your spine and back muscle. A great way to bring the flexibility back is doing twists. A lying twist will stretch your lower back and help your back keep straight during the exercise. Below are the steps to follow:

• Lie on your back and fold your knees to touch your feet on the floor.
• Keep your hands above your head or straight to both sides of yours.
• Slowly rotate your knees to one side and return them to the opposite side.
• Repeat this movement to twist your lower back. Hold that position for 5 seconds in each repetition.

5. Breathing Exercise

Breathing exercise involves deep breathing in and breathing out. Taking a deep breath helps expand your rib cage, chest muscle and thoracic spine and bring more flexibility. Follow the steps below to do it properly:

• Sit down, relax your body and take a normal breath to start.
• Then slowly take a deep breath and hold it for 5 seconds. Try to breathe in with your chest and not your belly.
• Breath out slowly with your nose and mouth. Perform this inhale and exhale process for 30-60 minutes.

6. Superman Posture

Superman exercise is a great way to tackle the stiffness occurring due to ankylosing spondylitis. It strengthens the back, lower back and your hips. It also helps straighten your back by stretching it. Below are the steps to follow:

• Lie on your chest and keep your hands straight above your head.
• You can lift both your arms and legs altogether. However, you can raise your right arm and left leg or vice-versa.
• Hold the pose for 5 seconds and lower slowly. Repeat it 5 times on each side.

7. Plank Posture

Ankylosing spondylitis causes stiffening of your spine and back pain. Plank is a relatively hard but the most effective exercise to strengthen and straighten your back and core muscles. Follow the steps below to perform it safely as it may cause serious injury due to any mistake:

• Lay your arms on the floor, pull up your shoulder and place your elbow perpendicular to your shoulder.
• Maintain a straight back and do not raise your hip.
• Hold it for 10 seconds for the first attempt and increase the time with growing repetitions.

8. Wall Sitting

The symptoms of ankylosing spondylitis make you bend forward gradually. Wall sitting posture can help straighten your back and resist you from stooping. Here is how to do it:

• Stand by touching your back on a wall and gradually bring your feet forward and away from the wall.
• Gradually slide your back downwards until you reach a sitting posture level.
• Make sure your thighs are parallel to the floor. Hold this pose for a few seconds or as long as your body permits.

9. Chin Tuck

If your neck muscles get stiff, it will bend your back. Chin tuck brings flexibility to your neck muscles and keeps you upright. Lie on your back and tuck your chin inside for this posture. Hold it for 5-10 seconds and do it in several repetitions.

10. Tai Chi

This ancient Chinese method is excellent for people with ankylosing spondylitis. It is a practice of conscious and controlled movement with controlled breathing. It brings flexibility, stability and balance to your body to make you straight.

11. Cycling

A good old exercise that works for almost everything is cycling. Whether you spin the wheel outdoors or in the gym, it helps the same way. It is a great aerobic exercise that works on your cardiovascular system. It also keeps your joints strong and flexible along with your spine.

12. Walking

Ankylosing spondylitis occurs from inflammation but can increase for extra weight. You start to bend forward if your heavy upper body weighs you down. A great and simple way to control your weight is to take a walk. A routine walk of 10-15 minutes a day can help you control and lose weight. It also makes your body more flexible.

The above exercises are highly beneficial to ankylosing spondylitis patients. They help to -

• Improve your strength, flexibility and balance.
• Enhance your cardiovascular strength.
• Improve your posture, mainly at your back, shoulder and hip area.
• Optimise bone density and strength.
• Maximise breathing capacity.
• Help manage and control body weight.
• Make you more responsive to your medications.

Below are some things to avoid during exercising for ankylosing spondylitis:

• Do not perform these exercises without the supervision of a fitness or medical expert.
• Avoid overdoing any exercise.
• Do not attempt exercise that can hurt your stiff back or cause a fracture.
• If any exercise is causing an increase in your pain, then avoid it right away.

You must consider some supporting factors while getting started with the exercises. Those factors will ease the performance and enhance the results of the activities.  Some of these factors are below:

• Always start slow and attempt for a little at a time if you are a beginner.
• Start your workout regime with low impact exercises. 
• Make sure to warm up every time you start working out.
• Try to perform several activities equivalently to bring variation.
• Make it your everyday routine.

Exercising is one of the best ways to cure ankylosing spondylitis. It utilises 4 primary activities such as stretching, cardio, balance and strength training. So, you can easily improve your condition by following the exercises and tips mentioned above.