Living with Ankylosing Spondylitis

Medical Specialist Locator

REMICADE News and Updates

Staying fit with AS

First, before starting any workout regimen, talk to your rheumatologist about what kind of exercise is best for you. If you feel pain while exercising, you should stop immediately and consult with your rheumatologist about fitness alternatives that are safe and pain-free.

Along with maintaining good posture, exercise is an important part of managing your condition. Finding the time to work out is not just a luxury, it’s integral to living with ankylosing spondylitis (AS). Even if you can only set aside ten minutes a day, you’re still doing your body a big favor. AS can cause stiffness in the lower back, neck, joints, and other areas. As a result, it can affect your range of motion. Exercise can help you maintain flexibility and strengthen muscles that support joints.

That doesn’t mean you should leap into any kind of exercise program you want. Before starting a program, talk to a rheumatologist or physical therapist about your AS and any physical limitations you may have as a result of your condition. Together you’ll be able to develop a workout routine that is safe, fun, and right for your body. A good exercise program with elements that help you maintain good posture and mobility won’t leave you hurting or feeling fatigued.

Working out with AS

Many people with AS feel stiff and uncomfortable in the morning, so you will likely want to schedule your workout for later in the day. You may want to take a warm bath or shower to loosen up first.

Most gyms and health clubs offer their customers a range of exercise options, from aerobic activities to strength training. If you decide to exercise at a gym, be sure to talk to one of the trainers on staff about your condition. Have the same conversation about exercise with the trainer that you’ve already had with your rheumatologist. Ask the trainer if he or she has ever worked with any other people with AS. It’s possible you could organize a group workout or find an AS workout “buddy” who shares the same concerns and has the same fitness needs as you.

In lieu of the gym, there are also things you can do at home or outdoors such as walking, biking or swimming.

The point is to take time to map out your exercise routine and find what’s right for you. Even if you don’t go to a gym, you can consult with your rheumatologist about at-home programs that you can do each day at your convenience. Again, consult with your rheumatologist before you begin any kind of fitness regimen.

Strengthening

Resistance training can help maintain muscle tone and good posture, which is very important for people with AS since pain and stiffness in the back can cause you to stoop or slouch. A physical therapist can teach you range-of-motion exercises for your neck and back. Remember, you do not want to lift heavy weights or overexert yourself in order to build huge muscles. Strength exercise is designed to keep you properly aligned and walking tall.

Building muscle has other benefits as well. Increasing your muscle mass means your body will burn fat more efficiently. Exercise is also an important part of weight management. Maintaining a healthy weight means less stress on your joints.

Breathing

AS can cause stiffness in the joints between the ribs and the spine or breast bone, so you may suffer from decreased chest expansion. Breathing exercises can help maintain mobility and lessen stiffness in the chest. A physical therapist can teach you breathing exercises as part of your routine.

In addition to other general health benefits, aerobic exercise, or “cardio,” also helps maintain flexibility and build endurance. Swimming and walking are good choices since they also encourage good posture. Swimming is particularly beneficial since it is a low-impact exercise and does not place too much strain on the joints.

Stretching

Stretching exercises that elongate the back muscles help posture. Again, a physical therapist can show you safe and effective stretches that you can do as a warm-up or after a workout. You should get into the habit of stretching before a workout. This can help reduce stiffness and potential injury.

Here are some good posture stretches:

Lie flat with your face down on the floor or on your bed. If you cannot lie completely flat, place a pillow under your chest and a folded towel under your forehead. Hold this position for a few seconds (or as long as you can).

A similar exercise can be done while standing. Simply align yourself against a wall with your heels about four inches away from the wall. Your buttocks and shoulders should be as close to the wall as possible. Hold this position for a few seconds, and then relax.

Safety

You know by now that consulting with your rheumatologist is the first step in developing a good AS workout. You should also remember that “no pain, no gain” is a dangerous phrase for people with AS. If you feel pain, stop exercising. In some cases, you may be able to relieve pain with relaxation, medication, or a hot compress, which relaxes muscles, or a cold compress, which reduces swelling. If these remedies do not work, then talk to your rheumatologist about how to modify your workout. Remember, exercise is important. You don’t want to stop doing it, but you may have to make some small adjustments to protect yourself against pain and injury.

For more information on Ankylosing Spondylitis please visit the Spondylitis Association of America Online at http://www.spondylitis.org/.

Bookmark this page
You can look forward to upcoming articles on topics that matter most to you, including nutrition, fitness, stress management, and much more.

Archives
Think you may have missed something? Don’t worry. You can find what you’re looking for in the REMICADE Living Guide Archives. 

Most recent Living Guide articles
For People Living with AS: Fun in the Summertime
National Arthritis Month

Bibliography:

1. Spondylitis Association of America. Posture. Available at: http://www.spondylitis.org/patient_resources/posture.aspx.
   Accessed May 24, 2005.
2. Spondylitis Association of America. Exercise. Available at: http://www.spondylitis.org/patient_resources/exercise.aspx.
   Accessed May 24, 2005.
3. Spondylitis Association of America. Frequently Asked Questions. Available at: http://www.spondylitis.org/about/faq.aspx.
   Accessed May 24, 2005.
4. Arthritis Foundation. Tips for Air Travel. Available at: http://www.arthritis.org/resources/travel/Planes/air_travel.asp.
   Accessed May 24, 2005.
5. Arthritis Foundation. Tips for Car Travel. Available at: http://www.arthritis.org/resources/travel/Automobiles/car_travel.asp.
   Accessed May 24, 2005.
6. Mayo Clinic. Exercising Properly. Chapter 3. In: Mayo Clinic on Arthritis. New York: Kensington Publishing Corp. 2002;27-37.