Ankylosing Spondylitis Self-Care: Posture, Diet, Exercise & Therapies

Effective Self-Care for Managing Ankylosing Spondylitis

Ankylosing spondylitis is a chronic inflammatory disease that primarily affects the spine and sacroiliac joints. While there is no cure, various self-care strategies can help manage pain, stiffness, and other symptoms.

Lifestyle measures, exercise, anti-inflammatory foods, stress management, and protecting the joints from further damage are key components of self-care. Work closely with your healthcare provider to find the right combination of medical treatment and self-care for your individual needs.

Understanding Ankylosing Spondylitis

Ankylosing spondylitis exhibits the following characteristics:

• Inflammation and pain starting from the lower back and sacroiliac joints
• Gradual fusion of the vertebrae causing a rigid spine
• Genetic predisposition - linked to HLA-B27 gene
• Affects more young men than women
• Often associated with other inflammatory conditions like colitis

In addition to back pain and stiffness, people with ankylosing spondylitis can experience fatigue, loss of appetite, heel pain, and eye inflammation. Early diagnosis, medication, exercise, and self-care help manage symptoms and improve quality of life.

Lifestyle Measures

Certain lifestyle habits can ease AS discomfort and progression:

• Maintain good posture - Slouching can worsen back pain. Stand and sit tall.
• Sleep on a firm mattress - Soft beds aggravate back pain. Use extra pillows for support.
• Apply heat packs - Hot pads and warm baths relax muscles.
• Try ice packs - Ice soothingly numbs sore spots for short-term relief.
• Wear back braces - Special lumbar and posture braces provide extra support.
• Quit smoking - Smoking worsens inflammation.
• Manage stress - Emotional stress can increase pain perception.

Avoid activities like contact sports that involve trauma and heavy lifting that stresses the spine. Use proper body mechanics during daily activities.

Diet and Supplements

Certain dietary strategies may help ease AS inflammation:

• Eat more fish - Omega-3 fatty acids in fish like salmon have anti-inflammatory effects.
• Choose fresh fruits and vegetables - Antioxidants in produce dampen inflammation.
• Reduce processed and fried foods - These worsen inflammation.
• Drink green tea - Polyphenols in green tea may block inflammation.
• Take probiotics - These support gut health and immunity.
• Consider turmeric - Curcumin has anti-inflammatory properties.
• Maintain ideal weight - Excess weight places more stress on the joints.

A balanced, anti-inflammatory diet provides the nutrients needed to manage AS symptoms. Check with your doctor before taking any supplements.

Exercise and Physical Therapy

Certain exercises help retain flexibility and reduce AS pain:

• Stretching - Gentle stretches preserve range of motion in the spine, hips, and shoulders.
• Walking - Low-impact aerobic exercise relieves stiffness.
• Swimming - The buoyancy of water makes swimming ideal for AS.
• Yoga - Poses promote flexibility, balance, and relaxation.
• Tai Chi - Gentle, controlled movements improve posture.

Avoid high-impact activities like jogging. Work with a physical therapist to design an appropriate exercise program.

Stress Management and Mind-Body Therapies

Coping effectively with stress helps reduce flare-ups. Useful mind-body techniques include:

• Meditation - Quiets the mind and relieves stress.
• Breathing exercises - Deep diaphragmatic breathing initiates the relaxation response.
• Yoga - Combining physical poses with focused breathing promotes relaxation.
• Tai Chi - Used as 'meditation in motion' to calm the mind.
• Counseling - Helps manage emotional stress related to chronic AS.

Practicing stress-relieving techniques regularly can reduce pain flares influenced by stressful situations.

Hot and Cold Therapy

Alternating hot and cold therapy offers natural pain relief for AS:

• Heat therapy - Apply heating pads, take hot showers, or soak in a warm Epsom salt bath to ease stiffness before activities.
• Cold therapy - Use ice packs, cooling gels, or cold compresses to reduce acute swelling and pain for 10-15 minutes at a time.
• Contrast therapy - Alternate short intervals of heat and cold to relieve muscle spasms and pain.

Use caution to avoid burns or frostbite. Discuss appropriate hot/cold therapy with your doctor.

Body Awareness and Joint Protection

Learning body mechanics that take pressure off the spine and low-impact exercises allow you to remain active while avoiding further joint injury. Strategies include:

• Maintain proper posture during activities
• Avoid slouching, bending, and twistingMotions
• Use canes or walkers for balance if needed
• Don shoes with good arch support
• Sleep on the side in a fetal position
• Avoid contact sports or heavy lifting
• Do low-impact pool exercises

Consult an occupational therapist to learn techniques for performing daily tasks in ways that minimize spine and hip stress.

Braces and Supports

Specialized braces provide extra back support and improve posture for people with ankylosing spondylitis. These include:

• Posture braces - Support correct upright posture and thoracic extension.
• Lumbar braces - Help stabilize and mobilize the lower back.
• Sacroiliac braces - Reduce strain on the sacroiliac joints.

Wearing braces during activities prevents slouching and hunched postures that strain the back. Proper sizing and fit is important for effectiveness and comfort.

When to See a Doctor

Consult your doctor promptly if you experience:

• Difficulty with daily activities
• Disturbed sleep due to AS pain
• Significant unexplained weight loss
• Loss of joint mobility
• New areas of swelling or tenderness
• Changes in symptoms not relieved by treatment

Worsening pain, inflammation or loss of function may require imaging tests and medication adjustments. Stay in touch with your healthcare provider regarding AS disease management.

Key Takeaways

• Self-care like exercise, hot/cold therapy and stress reduction complements medical treatment.
• Maintain good posture and joint protection during daily activities.
• An anti-inflammatory diet with omega-3s, fruits, vegetables may ease symptoms.
• Stress management through meditation, yoga, Tai Chi is beneficial.
• Work closely with your doctor and physical therapist for optimal self-care.

Though incurable, a multipronged self-care approach helps people with ankylosing spondylitis achieve an improved quality of life.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.