Ankylosing Spondylitis and exercise. Squats



7 Exercise Dos and Don’ts for Ankylosing Spondylitis

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Exercise is good for just about everybody. It can make us stronger, more flexible, and better able to handle the ups and downs of life. This is also true for people with arthritis — and especially for those with ankylosing spondylitis, a form of arthritis that primarily affects the spine and can lead to chronic pain and stiffness.

In fact, exercise is a more important part of the treatment equation for spondyloarthritis, including ankylosing spondylitis, than for any other type of arthritis, according to the Spondylitis Association of America. Exercise is crucial for maintaining joint motion and function. It can help ease pain, improve posture, tackle muscle imbalances, make it easier to breathe, and enhance your overall quality of life.

There are many exercise options that are effective, so you don't have to worry about getting bored with your workout routine. “As long as it doesn’t make you feel worse, then any exercise is good,” saysA. N. Shamie, MD, a professor and the chief of orthopedic spine surgery at the UCLA School of Medicine.

However, it’s important to make sure you’re exercising properly and that you’re careful, especially during flare-ups, to avoid aggravating your condition. Here are some general dos and don'ts for exercising with ankylosing spondylitis:

1. Do work with a physical therapist. A skilled physical therapist can help you create an exercise routine that works for you and is tailored to your specific needs. Ask your doctor or rheumatologist for a recommendation.

2. Do make time to exercise every day.Finding time every day to work on building or maintaining strength, flexibility, and function is essential. Set aside a regular time to exercise that’s right for you. For instance, if your joint pain and stiffness are worse in the morning, you may want to exercise later in the day, suggests the National Ankylosing Spondylitis Society. With 24 hours in the day, if you exercise for even 20 minutes, you’ll notice the benefits and still have a lot of time for other things.

3. Don't stick to one form of exercise.Aim for a combination of stretching, posture-focus, range-of-motion, cardiovascular, and strengthening exercises, especially in the hips.Lan Boehme, a physical therapist for UCLA Health in Los Angeles says that if your hips are weak, your spine will try to to compensate — and that can lead to unhealthy posture and pain. “We can’t change the spine,” says Boehme, “but we can change the mobility of what the spine sits on.”

4. Don’t do movements that cause pain.Any exercise that requires you to twist your spine too much or that stresses your back and spine could cause problems. Carefully consider high-impact exercises, such as running, or jarring and twisting sports, such as tennis, squash, and racquetball. These could increase pain in the spine, hips, and knees.

5. Don't assume some sports are automatically off-limits.If you love to run, you can probably continue to run — but maybe not during flare-ups. Advances in treatment and medication have allowed many people with ankylosing spondylitis to maintain their posture and strength and to continue to do the activities they love, says Dr. Shamie. However, if your neck and spine are stiff, certain activities, like contact sports, can increase your risk of breaking a bone in your spine, according to the National Ankylosing Spondylitis Society. If you’re considering a contact sport or other high-impact exercise, talk to your doctor or physical therapist first.

6. Do focus on good posture.Because ankylosing spondylitis primarily affects the spine, maintaining good posture with all of your exercises is essential. The Spondylitis Association of America recommends doing regular posture checks: Back up to the wall. Place your heels and buttocks against the wall. Can you get your shoulders back against the wall? Can you get your head back to touch the wall? Your physical therapist can recommend additional posture exercises.

7. Don’t overdo it.Start slowly,especially if you’re new to exercising or if you’re experiencing a flare. Disease activity fluctuates, so if pain and stiffness are worse, ease off on your activities. If you’re feeling okay, you may be able to increase the frequency or intensity of your exercise. If an exercise causes more than mild aches and pains, stop doing that exercise and talk to your doctor.

Make exercise a part of your life. And involve your family and friends. Walking is usually a comfortable activity, so take the kids and the dog for a walk. Just remember to work with your doctor and physical therapist before starting or changing any exercise program — they can help ensure you’re performing all exercises safely and provide modifications to suit your needs.

When you're exercising, you're doing something good for yourself. And chances are you’ll feel good, too.






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Date: 17.12.2018, 13:01 / Views: 74381