Weather and Pain In Ankylosing Spondylitis- Tips for Ese the Pain.
Physiotherapy is a very important part of the treatment for ankylosing spondylitis. A physiotherapist can put together a programme of exercises to improve your muscle strength and help you maintain mobility in your spine and other joints.
It’s especially important to exercise your back and neck to avoid them stiffening into a bent position.
A physiotherapist will advise you on how to maintain good posture and may be able to offer you hydrotherapy, also known as aquatic therapy. This involves specific exercises for the spine, hips and shoulders carried out in a special warm-water pool.
Many people with ankylosing spondylitis find this therapy helpful and continue their programme at their local warm swimming pool.
Keeping active
If you have ankylosing spondylitis, keeping active can really help you manage your condition.
Regular exercise is good for the range of movement of your back and to stop your spine from stiffening. Start slowly and gradually build up the amount of exercise you do.
Too much rest will increase the stiffening in your spine.
If you’re in a lot of pain and finding it difficult to exercise, talk to your doctor or a physiotherapist.
As well as being good for your back, exercise is important for your heart and lungs, and your overall health. It can also lift your mood and boost your confidence.
Specific simple exercises for your back, chest and limbs will help keep them supple. You may find stretching exercises after a hot shower or bath are especially helpful to ease stiffness in the morning.
We have examples of exercises to help improve strength and flexibility. Try to do them every day.
Pilates, yoga may be useful as these can help with posture, strength and flexibility. You can ask your physiotherapist for advice if you have any doubts or questions about a particular activity. If you go to a class, tell the instructor about your condition.
Swimming is one of the best forms of exercise because it uses lots of muscles and joints without jarring them. And the water supports the weight of your body. Swimming provides a great overall workout that improves your strength, stamina and flexibility.
Speak to your physiotherapist or a swimming instructor if you have discomfort when swimming, as a different stroke or slight change to your technique could help.
As an alternative to swimming, your local pool might run aerobic classes in shallow or deep water which you could try.
There are many types of exercise that will help maintain your mobility and improve your overall health. The key is to find something you enjoy as this will help you to keep doing it.
Exercise
Stand against a wall
Standing with your heels and backside against a wall, push (but don’t tilt) your head back towards the wall. Hold for 5 seconds then relax. Repeat about 10 times if possible.
Waist turn
Stand in an open space with your feet apart. Place your hands on your hips. Turn from the waist to look behind you. Keep your knees and feet facing the front. Hold for 5 seconds. Repeat to the other side, 5 times each side.
Lay down, knees bent, breathe
Lying on your back, knees bent, feet flat on the ground:
(a) Put your hands on your ribs at the sides of your chest. Breathe in deeply through your nose and out through your mouth, pushing your ribs out against your hands as you breathe in. Repeat about 10 times. Remember, it’s as important to breathe out fully as it is to breathe in deeply.
(b) Put your hands on the upper part of the front of your chest. Breathe in deeply through your nose and then breathe out as far as you can through your mouth. Push your ribs up against your hands as you breathe in – again about 10 times. You can do this exercise at any time in a lying or sitting position.
Superman
Lying on your front, looking straight ahead, hands by your sides (if necessary you can put a pillow under your chest to get comfortable).
Raise one leg off the ground keeping your knee straight, about 5 times for each leg. It helps to have the opposite arm stretched out in front of you.
Head and shoulder raise
Lying on your front, looking straight ahead, hands by your sides (if necessary you can put a pillow under your chest to get comfortable):
Raise your head and shoulders off the ground as high as you can – about 10 times.
Bird-dog
Kneeling on the floor on all fours, stretch alternate arms and legs out parallel with the floor and hold for 10 seconds. Lower and then repeat with the other arm and leg, 5 times each side.
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