9 Tips for Better Living With Ankylosing Spondylitis

Ankylosing spondylitis symptoms can greatly affect quality of life, as they may interfere with sleep, waking others during the night, and can cause disability during the day if stiffness and joint swelling persists. Although there's currently no cure, staying on top of treatment for ankylosing spondylitis can help ward off potential complications. Try these tips from experts and those living with AS to manage the condition and live a healthy, active life.

1. Exercise Regularly

When you're living with ankylosing spondylitis, regular exercise is key to living well. In fact, back pain caused by AS tends to get worse when you've been sitting or lying down for too long, but exercise often helps. Low-impact aerobic exercise can help you manage your weight and ankylosing spondylitis symptoms. Always listen to your body, and if pain occurs during any type of exercise or strenuous activity, it probably means that you passed your limits. Ricky White, a London-based blogger diagnosed with AS in 2007, agrees. "What you do to exercise almost doesn't matter as long as it's not making your pain worse overall," he says. "What matters is that you do it regularly. For me, I walk a lot."

2. Work With a Physical Therapist

A physical therapist can be a valuable member of your ankylosing spondylitis treatment team. When you're living with AS, a physical therapist can guide you toward the most appropriate physical activity regimen, as well as offer tips on managing pain and improving function, with daily practices like soft tissue and joint mobilization and heat and cold therapy.

3. Stretch and Strengthen

Regular stretching and yoga can be recommended to ease ankylosing spondylitis symptoms, improve posture, and increase flexibility. Work with your doctor or physical therapist to create an individualized stretching and strengthening program that works for your needs in the long term.

4. Make Changes at Work

A job that's physically demanding with lots of heavy lifting, repetitive motions, or work on machines with sustained vibrations may not be a good fit for people with ankylosing spondylitis. Try to find a job that fits your body's limitations, or see if you can make adjustments at your current job. Whatever work you do, try to get up and take short walks and stretch breaks throughout your day. If you have a desk job, ask your physical therapist to evaluate your workspace so that extended sitting time doesn't cause strain or pain.

5. Practice Good Posture

Over time, people with ankylosing spondylitis are at risk for increased curvature of the spine. Maintaining good posture is very important. Practice good posture by lying face down on a firm surface, such as the floor or a firm bed, or holding your back against the wall for a few minutes at a time, he says. Good flexibility and core strength are needed in order to maintain good posture, which is another benefit of regular exercise.

6. Take the Right Medication

While a healthy lifestyle is essential, medication plays a critical role in managing AS symptoms and pain, and it's important to find the treatment that work best for you. Work closely with your doctor to find the right medication for your ankylosing spondylitis treatment.

7. Get Good Sleep

Fatigue is a common problem when you're living with ankylosing spondylitis, and White, a self-described former insomniac, has found a few tricks to help battle it. "I can say with conviction that maintaining a regular sleep routine is imperative," he says. "No matter how tired I am, I never sleep during the day." Invest in a firm, but not hard, mattress to make sure you maintain good posture without bending your spine at night. Putting a pillow under your head to help maintain proper alignment is a good idea, as well as using body pillows between your legs and for support underneath your arms.

8. Have a Plan for Pain

Proper pain control can make a big difference in well-being and function if you have AS, and White notes that pain can be very difficult to manage if it gets out of hand. "You need good tools to deal with pain effectively," he says. "Sticking to just one strategy won't work all of the time." He uses a mixture of targeted stretching routines and ice packs when pain begins to flare. Leading a healthy lifestyle and maintaining a healthy weight is important. You can also try complementary and alternative treatments, such as massage and acupuncture, to keep ankylosing spondylitis pain in check. Experiment with different strategies to see what works best for you.

9. Stay Positive

The right attitude can make all the difference when you're living with AS. "It can be easy to look at things negatively, but finding the positive in situations has helped me manage my expectations with ankylosing spondylitis and helps me keep my sanity," White says, noting that on happier days his pain is reduced. "The next time you're down because you can't do something due to having ankylosing spondylitis, think about something you can do instead. Make sure it's something you enjoy. Focus on the positive, not the negative, in your life."

Source: everydayhealth.com