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