9 Smart Exercises to Help Manage Ankylosing Spondylitis Symptoms

Discover how physical activity can help relieve pain and stiffness, and increase mobility while living with ankylosing spondylitis.

Are you living with ankylosing spondylitis? You might have reservations when it comes to exercising. However, staying physically active can aid you in managing your symptoms, such as pain and stiffness. a rheumatology director, exercise can significantly enhance the overall quality of life and health of people living with ankylosing spondylitis.

To help you get started, here are nine low-impact exercises that can work wonders for people living with ankylosing spondylitis:

Walk it off

One of the most accessible forms of exercise is walking. Starting with short 5- to 10-minute walks, gradually work your way up to 30 minutes a day. Not only does walking help ease physical activity, but it also provides numerous cardiovascular benefits and helps maintain joint health.

Hit the water

Swimming and water aerobics are low-impact exercises that offer the dual advantage of cardiovascular and muscle benefits. These activities put minimal pressure on your joints, making them ideal for individuals with ankylosing spondylitis.

Strengthen Your Muscles

A strength-training program can be invaluable for individuals with ankylosing spondylitis. By strengthening your muscles, you can alleviate strain on your joints. Incorporate light weights, exercise machines, or your own body weight into your routine. Remember to consult with a professional, such as a physical therapist or personal trainer, to ensure correct form and maximize results.

Try Tai Chi

Watch flexibility, balance, and stability improve with the gentle practice of Tai Chi. The ancient Chinese practice of Tai Chi offers a gentle yet effective way to improve balance, and stability, and alleviate back pain associated with ankylosing spondylitis. Seek out an accredited instructor who can guide you through the movements, promoting flexibility while introducing you to a new form of exercise.

Embrace the Power of Yoga

Yoga has been praised for its transformative effects on physical and mental well-being. It aids in pain relief, increases flexibility, and enhances joint mobility. Start slowly with beginner’s yoga, focusing on sustained stretching, and work your way up to more challenging poses. Just remember to listen to your body and avoid pushing yourself beyond your limits.

Stretch Daily

Sitting in front of computers and using smartphones for prolonged periods can lead to a slouched posture. Stretching the back and improving flexibility can help maintain good posture.

Practice Pilates

Pilates focuses on slow, controlled movements that can work wonders for developing core strength and stabilization, which can relieve back pain in people living with ankylosing spondylitis. Pilates is renowned for its ability to improve core strength and stabilization. This can alleviate back pain and increase overall strength and flexibility. With its emphasis on controlled movements, Pilates is suitable for individuals with ankylosing spondylitis. Customize your routine to suit your comfort level, gradually challenging yourself as you progress.

Go for a Spin

Cycling is an excellent form of aerobic exercise that benefits both your heart and muscles without placing excessive strain on your joints. Whether outdoor cycling or using a stationary bike at the gym, alternating between this activity and other low-impact exercises can enhance cardiovascular health while keeping your fitness routine exciting.

Have a Dance Party

Dance aerobics classes, such as Zumba, hip-hop, or belly dancing, for cardiovascular workouts that burn calories and burn unwanted pounds.

These exercises can help you stay active with ankylosing spondylitis, reducing pain and stiffness while improving your quality of life. For more information on living with and managing ankylosing spondylitis.

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