Ankylosing Spondylitis Tips To Avoid Over-Extension of Spine & Neck

Ankylosing Spondylitis Tips

Ankylosing spondylitis can cause tendons, joints,  and ligaments that are attached to the spine to swell. It's an inflammatory condition which can lead to the bone formation and possibly cause fusion of the vertebrae. Ankylosing spondylitis is a type of arthritis which can lead to the loss of flexibility.
Regular exercise and maintaining proper posture can strengthen the muscles which support the back and neck and help increase flexibility.

People with ankylosing spondylitis (AS) need restorative sleep.Your mattress should be firm, but not hard. This will help ensure your posture is maintained in a non-bent position at night. If possible, avoid using a pillow. This ankylosing spondylitis tip can help prevent over-extension of the spine and neck which leads to increased pain and stiffness.

Another ankylosing spondylitis tip is to find a small folded towel to use as a good substitute for a pillow. If you can only sleep in a side-lying position, practicing daily prone-lying is even more important to maintain good posture.

Here are some other ankylosing spondylitis tips:

- Exercise: If you have AS,  getting regular exercise may be one of the best ankylosing spondylitis tips you can find. That's because the pain of the condition typically worsens when you stay in one position for prolonged periods. Exercise can help. As another benefit and ankylosing spondylitis tip, exercise can help manage your weight. Be careful what type of exercise you choose. Low-impact aerobic activity like walking is generally given a green light, but check with your doctor first.

- Physical Therapy: Checking with your doctor to see if physical therapy might be appropriate for your symptoms is next on our list of ankylosing spondylitis tips. These professional therapists are experts at guiding you through ways to manage your pain, improving your posture and building strength and flexibility. They are likely to have their own list of ankylosing spondylitis tips to help you live a more happy, comfortable life!

- Vary your work routine: This ankylosing spondylitis tip may require you to re-think your career. If you continually lift heavy loads, work on machinery that consistently vibrates or if you're making a lot of repetitive motions, you might want to consider making some adjustments. If you sit at a desk, try to take frequent breaks to stretch and change position.

- Posture practice: One of the best ankylosing spondylitis tips for helping to control spinal curvature is to practice maintaining good posture. Lie on your bed if your mattress is firm, or on the floor on a mat, on your stomach for several minutes every day to stretch your back muscles. Yoga can be another great way to stretch and some find this practice a helpful ankylosing spondylitis tip for helping to maintain their posture.

- Adjust your lens: Of all the ankylosing spondylitis tips, this one doesn't need your doctor's approval, a special exercise or require you to change your diet. It's can be hard to stay positive when you have a condition like AS, but focusing on what's wrong is unlikely to change your circumstances. Do what you can, and then focus on what's right with your life. Keep a list of supportive people you can call or consider writing down your feelings. Sometimes keeping a journal or diary of our emotions helps to clear our minds so we can move on.

Ankylosing Spondylitis Exercises

If you have ankylosing spondylitis, exercise needs to be in your daily routine. You can start with the simplest exercises and remember to do warm-ups first slowly. If you feel like exercising makes your condition worse, consult with your doctor and report the incident.
Standing Posture

- Start by standing with your heels 4 inches away from a wall.

- Make sure your buttocks and shoulders are as close to the wall as possible without causing strain.

- Hold the position for at least 5 seconds.

- Relax and repeat 10 times.

Lying Posture

- Place a mat on the floor or use a firm mattress,

- Lie face down for about 20 seconds,

- Keep your head down, turn it to one side or the other alternating,

- Continue for as long as you can,

- Begin with what's comfortable for you and just increase the time as you feel.

Swimming

Swimming can be very beneficial for people with Ankylosing Spondylitis because AS can cause inflammation which decreases chest expansion. Doing breaststrokes can help and maintain chest expansion. It's a good way to increase the flexibility of the spine without straining it.

Deep Breathing

Breathing in deeply can help you maintain and increase your lung capacity and keep the rib cage flexible.

- Start with either a sitting or lying position.

- Observe your normal breath.

- Take a slow and deep breath.

- Allow the abdomen to fully expand.

- Breathe out slowly through the nose or mouth.

- Alternate your normal and deep breaths for a few times.

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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

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Temed Holdings
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Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Temed Holdings
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