Ankylosing spondylitis is one of the inflammatory conditions in which ligaments and joints nearby the spine become inflamed and stiff. In later stages, the vertebrae of the spine may fuse together, which leaves your spine inflexible and rigid. It can also affect your other joints, such as the shoulders and hips. Stiffness and back pain can affect your way of living due to pain. However, here we have some ways to relieve ankylosing spondylitis that can ease the pain.
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6 Ways To Relieve Ankylosing Spondylitis
1. Maintain good posture
Your posture is one of the important ways to relieve ankylosing spondylitis. AS occurs due to the fusion of spinal segments so, it is become important to maintain good posture. Make a practice to stand upright.
Stand with your back against the wall. Be sure your weight is equally distributed on both feet. Also, practice lying on your stomach on a firm surface. Perform these techniques 15 minutes, twice a day to reinforce good posture.
2. Move your body
Usually, people who are dealing with ankylosing spondylitis complain that the body gets stiff quickly. To void this stiffness change positions often.
Set a reminder to stand up after every 20 minutes of sitting or take short walks around the office. Move your arms up and down, then bend and straighten your knees. Pump your feet up and down. Do 15 repetitions of each.
3. Stretch your chest muscles
Ankylosing Spondylitis can lead to stiffness around your ribs. Less flexibility of the ribcage can lead to discomfort and stiffness in the upper back and rib region.
Exercising your chest muscles, and doing deep breathing can help stretch the intercostal muscles around your ribs and help get them moving. With your back against the wall, and arms overhead, stretch over and out. Do this practice for around 15-second for each side of your body.
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4. Take a hot bath
Morning stiffness can make it difficult to start the day, try taking a warm bath, it can be one of the most effective ways to relieve ankylosing spondylitis! Moist heat eases stiffness and increases the blood flow. It cal also helps to reduce lactic acid, which is a waste product of muscles, and other toxins that can trigger stiff muscles.
Moist heat penetrates muscles deeper as compared to dry heat so try using a moist hot pack, hot shower or warm bath. Better to discuss to your physician if it is safe for you to use, especially if you have some other conditions such as heart disease or diabetes.
5. Get a massage
A regular massage can help you to control your symptoms. A gentle massage may help relieve stiff muscles. According to the research, massage helps with the intensity and duration of pain levels associated with persons dealing with ankylosing spondylitis. Be sure that the massage therapist does it not too aggressive.
6. Quit smoking
if you do smoke then quit smoking it is one of the effective ways to relieve ankylosing spondylitis. Smoking can increase symptoms of AS, so now is a good time to put that cigarette out. According to the studies, smokers with AS have more spinal damage than non-smokers with the same level of disease activity, especially in men. So kick the habit.
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