16 Best Exercises for Ankylosing Spondylitis

Exercises for ankylosing spondylitis are crucial in managing this chronic inflammatory condition that primarily affects the spine and can lead to significant pain and stiffness. Regular physical activity can help maintain flexibility, improve posture, reduce pain, and enhance overall quality of life for those living with ankylosing spondylitis.

Incorporating specific exercises tailored to this condition can mitigate its impact and promote better spinal health.

Here, we explore the 16 best exercises recommended for individuals with ankylosing spondylitis to help manage symptoms and improve daily functioning.

Exercises that stretch the affected areas, such as the spine, hips, and chest, help to maintain or increase joint flexibility and reduce stiffness. In addition to promoting improved posture and relieving muscle tension, gentle stretching can help. Patients with Ankylosing Spondylitis can benefit from lower back, chest, and neck stretches in addition to common exercises.

The goal of strengthening exercises is to increase and preserve muscle strength to support the spine while improving stability in general. Exercises specifically designed for Ankylosing Spondylitis frequently target the legs, back, and core. Low-impact aerobic sports like swimming, cycling, and walking as well as resistance training with weights or resistance bands are examples of strengthening exercises.

Walking, swimming, and cycling are examples of cardiovascular exercises that help strengthen the heart, expand lung capacity, and increase general fitness. Additionally, these exercises help with weight control, which is important for people with Ankylosing Spondylitis because being overweight may exacerbate symptoms and put excessive stress on the joints.

Ankylosing Spondylitis: What Is It?

One painful form of inflammatory arthritis that develops over time is called ankylosing spondylitis (AS). Although it can also affect the joints, tendons, ligaments, eyes, and digestive system, it primarily affects the spine. People are affected by this unexpected disease in different ways. it is important that exercise ought to be a top priority and is an important aspect of the condition’s treatment.

Pain and stiffness are two symptoms that most individuals with ankylosing spondylitis experience, therefore maintaining your flexibility and fitness helps manage the illness. Maintaining proper posture, increasing flexibility, and lessening pain are all benefits of exercising regularly.

When you have ankylosing spondylitis, why work out?

Both the core and paraspinal muscles are strengthened by exercise. Maintaining stronger paraspinal and core muscles relieves pressure on the back’s joints, which is essential to joint-generated pain syndromes like ankylosing spondylitis. On the other hand, resistance training can be just as effective as cardio exercises like swimming and walking to strengthen your stabilizing muscles.

Cardiovascular exercise improves blood flow to tissues, improves nutrition distribution to joints and discs, and tones and maintains supporting muscles. Better musculoskeletal health and function can be seen by all of this.

Advantageous:

Reduced Ankylosing Spondylitis symptoms and increased strength and flexibility can be achieved through exercise.

Helps in posture correction
Improve mobility, strength, and balance
Improving the health of the heart
Increasing one’s ability to breathe
Reducing hypertension
Optimizing the density of bone
Helping in weight control

Exercises for Ankylosing Spondylitis:

Plank

With your face down and your forearms and toes on the ground, enter the plank posture at the beginning.
Your forearms are pointing forward, and your elbows are exactly below your shoulders.
You should be staring at the floor, presently your head is relaxed.
Squeeze your abdominal muscles.
Keep your body straight from your ears to your toes, without bending or falling.
The neutral spine posture is this.
Make sure that your shoulders are down and not pulled up toward your ears.
The toes of your feet should be below your heels.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.
Repeat this exercise three to six times.

Diaphragmatic breathing

With your legs lowered and your shoulders, head, and neck relaxed, take a seat on a comfortable chair.
Put one hand directly behind your rib cage and the other by your side.
Breathing through it feels more natural to your diaphragm.
Until your hand is placed against your stomach, take a slow, deep breath via your nose.
Your stomach will return as you exhale through pursed lips and contract your abdominal muscles.
Then return to your neutral position.
Then relax.

Lower back rotational stretch

Start with lying on your back is an excellent place to start.
Bend your knees both ways.
Keep your feet flat on the floor.
Take a deep breath in.
Make sure your shoulders are properly grounded.
Bend forward on one knee.
Look over there on the other side.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.
Gradually switch sides.
Repeat this exercise three to six times.

Bridges

To start, take a comfortable position on the mattress.
With your feet flat on the mattress, flex your knees now.
Next, contract your abdominal muscles.
Lift your upper body.
Kindly keep your arms at your sides.
Hold this posture for a few seconds.
Next, lower your body.
Then return to your neutral position.
Then relax.
Repeat this exercise three to six times.

Hip flexor stretch

On a yoga mat or exercise mat, bend both knees.
With the heel of your feet firmly placed against the mat, your bottom should be on your heels.
Fold your arms over and place your palms on the mat.
To avoid them locking, keep your elbows slightly bent and your hands shoulder-width apart.
Forming a 90-degree angle, bring your left knee forward through the opening between your arms and plant your left foot flat on the mat in front of you.
For stability and balance, keep your upper body straight and rest both hands on your left knee in front of you.
Now extend your right leg.
Your right knee should be pushed into the surface while the top of your right foot is resting on the mat.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.
Repeat this exercise three to six times.

Superman

Lay down on your stomach and take a moment to relax.
Keep your legs straight and lift your arms in front of you.
Maintaining an upright head position.
After that, gradually elevate your legs and arms to a comfortable height above the floor.
By raising your stomach a little off the ground, you may tighten your core muscles.
Your lower back muscles are tensing up.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.
Repeat this exercise three to six times.

Straight Leg Raise

Start by lying down on the floor or a table in a comfortable position.
Now bend your knee lightly.
Then slowly elevate your leg.
The knee on the other side stays straight in the meanwhile.
After that, hold for a few seconds.
Next, lower your leg.
Then return to your neutral position.
Then relax.
Repeat this exercise three to six times.

Chin Tucks

Take a straight seat, place your ears properly over your shoulders, and face front.
Put one of the fingers on the jaw.
Pull the chin and head straight back without moving the finger until the top of the neck and base of the head feel well stretched.
Hold for five seconds, if you can.
Once more, bring the chin forward to the finger.
Then return to your neutral position.
Then relax.
Repeat this exercise three to six times.

Shoulder rolls

To start, take a comfortable seat.
Maintain a relaxed arm position.
Lift your shoulders up till they are parallel to your ears.
Pull the shoulders back and squeeze them together.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.
Repeat this exercise three to six times.

Doorway stretch

Make a 90-degree angle with your arms and elbows while you stand in a doorway.
Press your palms into the door frame’s sides and step your right foot forward.
Go forward and contract your abs.
Hold this position for a few seconds.
Stretch again by placing your left foot forward.
Then return to your neutral position.
Then relax.
Repeat this exercise three to six times.

Standing Leg Raises

Place your hand on a stable surface, such as a table or countertop, while standing with one side facing it for balance.
With your leg straight and your toes pointing forward (not up toward the ceiling), raise the opposing leg out to the side.
While you pause at the top of the exercise, concentrate on tightening your hip and glute muscles.
Slowly bring your leg back to its starting position.
Then relax.
Repeat this exercise three to six times.
You should feel the muscles in your butt, thigh, and hips activating with each repetition.

Prone press up

With your hands facing you and your palms down, lie on your stomach with your elbows under your shoulders.
As you elevate your head and chest, gently contract your thighs, lower back, and buttocks.
Breathe deeply and keep your abdomen and lower back strong.
You can either look straight ahead or slightly close your eyes.
Hold this posture for a few seconds.
Then return to your neutral position.
Then relax.
Repeat this exercise three to six times.

Bird dog

Beginning on all fours, enter the tabletop position.
Bend at the knees and place your hands under your shoulders.
To maintain a neutral spine, make sure your abs are contracting.
Press the blades of your shoulder together.
Maintaining your shoulders and hips parallel to the floor, raise your left leg and right arm.
Stretch the back of your neck and lower your chin toward your chest to gaze at the ground.
After a short while, hold this position and then return to the starting position.
Extend your left arm and raise your right leg, then hold this position for a little duration.
Then relax.
Repeat this exercise three to six times.

Seated Rotation

Start with a relaxing seating posture on the chair.
Turn your body so that your left shoulder is visible and you feel a little stretch, but not too much that it bothers you.
Keep your position for a short while.
Then return to your neutral position.
Then relax.
Repeat this exercise three to six times.

Child pose

Step onto the yoga mat and get on your hands and knees.
With your big toes touching and the tips of your feet flat on the ground, extend your knees as wide as your mat.
Hold your stomach between your thighs while keeping your forehead firmly planted on the ground.
Lower your shoulders, jaw, and eyes.
If resting the forehead on the ground bothers you, place it atop a block or between two stacked arms.
To get the most from this calming effect, the forehead must be positioned in a comfortable spot.
You can extend your arms forward with palms facing up for a shoulder release, or you may bend your elbows.
In this position, a little your elbows forward.
You can also extend your arms in front of you with the palms facing the floor, or you can bring them back alongside your thighs with the palms facing upward.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.
Repeat this exercise three to six times.

Walk

Elevating your heart rate causes your body to release beneficial compounds.
All types of exercise are beneficial, but when your joints have to support your weight, weight-bearing activities like walking offer you something new and different.
It can stimulate your heart most days of the week and help nourish the cartilage in your spine and joints, which is incredibly beneficial.
Initially, spend 5 to 7 minutes daily.
Aim for a 30-minute workout, but it’s okay to work for five to ten minutes at a time, a few times a day.

Ankylosing spondylitis: Posture Training

People with ankylosing spondylitis may try to alleviate their backache by changing their posture. Changes in posture over time may relieve pain, weakness, and stiffness in the muscles and joints. Exercises that target the back and abdominal muscles, or the core, can help improve posture and minimize pain in the back.

People can achieve and keep proper posture through;

Regular exercise
Integrating particular core-supporting workouts into their routine and doing them out twice or multiple times a week
Being aware of their posture and making an effort to correct it when performing daily tasks including walking, sitting at a desk, and watching TV
Stretches for posture training

When someone with ankylosing spondylitis has trouble with their posture, certain exercises, like the two below, can help.

Posture exercise 1:

Place your back, heels, bottom, and shoulders as close to the wall as you can while standing against it.
Push the head back against the wall, but do not elevate it.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.

Posture exercise 2:

Laying on your stomach, look straight ahead.
Position your hands at your sides.
Lift one leg off the ground while maintaining a straight knee.
Raise the other arm so that it is in front of it.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.

Posture exercise 3:

Put your back on a wall while standing.
Step away from the wall and apart with your feet shoulder-width apart.
Move your back along the wall slowly.
Try to reach the position where your thighs are parallel to the floor, as though you are sitting in a chair.
Hold this position for a few seconds.
Then return to your neutral position.
Then relax.

Make use of these suggestions for safe exercise:

By using these precautions, you may reduce your risk of injury and maintain safe and effective exercise therapy.

Before working out, make sure your body is properly warmed up.
Stop exercising if it causes you pain.
To avoid overtraining and sore muscles, gradually increase the number of repetitions and duration of your exercises.
Always use the right form when working out, as using the wrong form might harm your body and not achieve the desired benefits.
Put on comfortable shoes and loose-fitting clothing.
To allow your muscles to repair themselves, it’s important to give yourself enough time off in between workouts.

When did you stop exercising?

In the case that your doctor advised you to relax for a few days.
If you suddenly develop pain while working out, consult a doctor.
Fever
Headache

Summary

There are several benefits to exercising for people with ankylosing spondylitis. It improves posture, strength, flexibility, and cardiovascular health. Regular exercise may improve mobility and lower the risk of fusion.

Since ankylosing spondylitis is a degenerative condition, it may get worse with time. A loss of flexibility and mobility may result from the spine’s joints and bones fusing as the condition worsens. It’s possible for other symptoms, such as tiredness and pain, to get worse.

A physical therapist can help people create a customized plan that fits their needs, interests, and lifestyle.

FAQs

Which joint experiences the most damage from ankylosing spondylitis?

Ankylosing spondylitis (AS) is a chronic inflammatory condition that affects the axial spine. The most common signs of this illness are persistent back pain and increasing spinal stiffness. Features include involvement of the spine, sacroiliac joints, fingers, peripheral joints, and entheses.

What separates spondylosis from ankylosing spondylitis?

Your spine’s joints are impacted by spondylitis, a type of inflammatory disease. Not inflammation, but rather the degeneration of your spine leads to spondylosis.

Which spondylosis treatment is the most effective?

For the most part, conservative methods work well for treating spondylosis symptoms. Painkillers and physical therapy are non-operative measures. However, if spondylosis has restricted the spinal cord or spinal nerve roots, surgery can be necessary to relieve pressure.

Which ankylosing spondylitis symptoms are more prevalent?

Back pain and stiffness
Arthritis

How long does ankylosing spondylitis take to recover?

Everybody’s healing process varies depending on the disease’s severity and the joints that are impacted. A full recovery may take anything from one month to a year.

Can someone with ankylosing spondylitis benefit from walking?

For those who have ankylosing spondylitis, walking is a low-impact exercise that can be quite beneficial. This is the ideal method for getting the body to exercise. Walk for 5 to 15 minutes at first, and then gradually extend your walks to 30 minutes at a time.

With ankylosing spondylitis, what kind of exercise is beneficial?

The best exercises for those with painful joints are low-impact, pain-free activities like yoga, tai chi, swimming, strolling, or cycling.

When you have ankylosing spondylitis, which exercises should you avoid?

Stay away from joint-stressing, high-impact workouts like running. Avoid using excessive amounts of painkillers right before working out, as this may make it difficult for you to tell whether you’re in pain.

For ankylosing spondylitis, is stretching beneficial?

For those with ankylosing spondylitis, regular, mild stretching is recommended. Doing these twice a day is beneficial. Avoid performing them right away in the morning as you can feel more rigid.

How should someone with ankylosing spondylitis sleep?

Raising your neck might cause joint pain and cause your spine to be twisted. Ideally, you should avoid using a pillow when sleeping, but if that’s not an option for you, you can try using a folded towel or a small pillow. In general, it was not advisable to put cushions behind your back or legs.

How can the progression of ankylosing spondylitis be stopped?

Being active helps prevent your spine from getting tight and painful, as well as improve your posture and range of motion. Physiotherapy is an important component in treating AS in addition to staying active. A physiotherapist can create an exercise program that works for you and offer advice on the best activities.

How often should I work out if I have spondylitis?

For optimal effects, balance exercises should be done three to five times a week. It has been proven that completing a 20-minute daily program addressing strength, balance, aerobic conditioning, and flexibility can considerably reduce pain, stiffness, and exhaustion, and improve function and mood.

What is the benefit of exercise for spondylitis?

It can reduce pain and maintain your range of motion and flexibility. Additionally, it appears to alleviate symptoms associated with fatigue, stiffness, posture, and breathing capacity. For this reason, it’s a good idea to try to get in some physical activity each day.

Which posture is ideal for people with ankylosing spondylitis?

Sit in a chair with a firm, high back to maintain a straight spine. Verify that your tailbone rests against the chair’s back. For additional support, try placing a tiny cushion, rolled-up towel, or lumbar support behind your lower back. Your knees should be at a straight angle and your feet should be flat on the ground.

Is yoga beneficial for spondylitis?

Regular yoga practice helps to stretch and strengthen the back muscles, which support the spine. Ankylosing Spondylitis sufferers may find it beneficial for managing their pain.

What is spondylitis’ primary cause?

Spinal wear over time leads to spondylosis. This includes the disks or protects that sit between the neck vertebrae and the joints that connect the bones of the cervical spine. Over time, these changes could compress or put pressure on one or more nerve roots. In more severe situations, the spinal cord gets involved.

How does ankylosing spondylitis straighten the spine?

Exercise: To keep your range of motion unaltered, create a routine for exercising. Your spine is supported and kept in perfect alignment by the muscles you stretch and strengthen. Be careful to stretch your hip and hamstring muscles as well as develop your core muscles.

Which workout is ideal for those with spondylosis?

Plank
Lower back rotational stretch
Bridges
Doorway stretch
Hip flexor stretch
Superman

Can someone with ankylosing spondylitis have a regular life?

Nearly many ankylosing spondylitis sufferers are capable of enjoying typical, enjoyable lives. Though ankylosing spondylitis is a chronic illness, very few people will develop significant disability from it.

Ways to make ankylosing spondylitis better?

Self-care;
Keep moving forward. You can straighten your posture, preserve flexibility, and lessen pain by exercising.
Avoid smoking. Give up smoking if you do.
Maintain proper posture. You can prevent some of the issues related to ankylosing spondylitis by practicing standing straight in front of a mirror.

References:

On December 13, 2023, P. Tirgar. Mobile Physiotherapy: The Best Exercise for Ankylosing Spondylitis? A mobile clinic for physical therapy. The best exercises for ankylosing spondylitis can be found at https://mobilephysiotherapyclinic.in.
Top Workouts for People with Ankylosing Spondylitis. (n.d.). WebMD. https://www.webmd.com/ss/slideshow-exercises-for-ankylosing-spondylitis
2019 February 8; Cherney, K. Ankylosing Spondylitis Self-Care Tips: 5. The website Healthline provides self-care suggestions for people with ankylosing spondylitis.
On September 13, 2023, Franks, I. Ankylosing spondylitis exercises and postures. medicalnewstoday.com/articles/317854#summary
Exercise for ankylosing spondylitis that will keep you active. July 14, 2023. Take Care of Yourself. Exercises for Ankylosing Spondylitis: A Guide to Help You Stay Active
Image 8, Sutherland, M. (2020, June 5). 4 Best Neck Stretches for Tension Headaches. Morgan Massage – Best Mobile Massage in Boston MA. https://morganmassage.com/2020/01/05/neck-stretches-for-tension-headaches/
Image 12, August 24, 2023; Singh, S. The Top 10 Sciatica Stretches to Help You Work Without Pain. Vantage Fit is a corporate platform for global employee wellness. Best stretches for sciatica: https://www.vantagefit.io/blog/