Exercises to Manage Your AS

Exercise is an essential part of dealing with axial apondylitis, arthritis and inflammation of the bones of your spine. These include a family of inflammatory rheumatic diseases that cause arthritis. You need to keep moving, or the joints in your spine could fuse together. 

Of course, too much exercise will leave you exhausted. Know your limits when you start working out.

You should develop an exercise routine that focuses on mobility, strength, and flexibility. Read on to learn about 10 exercises that focus on building your strength so you can get out and do more with your day. 

Always remember to stretch out your muscles before engaging in any strengthening exercises. Stretching your back is particularly important for Ankylosing Spondylitis since this condition predominantly affects the joints of your spine. 

A great way to do this is to get on your hands and knees and let your head hang loose. Then, curve your back up toward the ceiling until you feel a stretch up and down your spine. Hold this pose for up to 30 seconds and then straighten your back. Then, curve your spine towards the floor and hold for another 30 seconds. 

Repeat at least two to four times. 

Sometimes, it’s fun to incorporate a large gym ball into your routine. This tool can also help keep you off the floor, which can be good for your lower spine.

Lie over a gym ball with your toes touching the floor on one side and the rest of your weight balanced on your forearms. Lead with your heels, keep your legs straight, and raise one of your legs up toward the ceiling. Hold it for a few seconds, then switch to your other leg. 

Swimming laps is a great way to get in some strength training without putting too much pressure on your joints. It’s a fantastic low-impact exercise. 

Riding your bike is another effective way to strengthen your legs without putting too much pressure on your lower back. It’s also a great way to get outside.

You can stick to an exercise bike when the weather is bad.

Work on strengthening your abs by securely placing your calves on the ball and lifting your upper body up with your arms. Keep your back straight. Hold the position for a few seconds before lowering yourself back to the floor.  

Lay on your back and put your feet up on the ball. Then, tighten your butt and raise your back off the ground until it forms a straight line. This can help strengthen a number of muscles in your lower back. 

This is a fun partner exercise. Sit back-to-back with a friend, both using gym balls. Rotate the upper half of your body and grab an exercise ball from your partner. Then, pass it on in the other direction. This can strengthen your arms and back. 

Accessing gym equipment is one of the easiest ways to safely perform strengthening exercises with axial spondylitis . For example, equipment that lets you pull down with your arms to lift up weights can build muscle in your arms.  

Just make sure to keep your back straight while using gym equipment. 

Bicep curls and tricep presses are examples of other exercises that you can also do with specialized gym equipment. Keep the weight settings low at first and stop after you begin to feel tired. 

It’s important to strengthen your muscles when you have axial spondylitis, but don’t forget to develop a well-rounded exercise routine that includes a focus on mobility and flexibility as well. 

Try things like gently rotating your neck in all directions and stretching your arm and leg muscles thoroughly.