ankylosing spondylitis cause and exercises
Ankylosing spondylitis is an inflammatory disease that, over time, can cause some of the small bones in your spine (vertebrae) to fuse. This fusing makes the spine less flexible and can result in a hunched-forward posture. If ribs are affected, it can be difficult to breathe deeply.
The areas most commonly affected are:
The joint between the base of your spine and your pelvis
The vertebrae in your lower back
The places where your tendons and ligaments attach to bones, mainly in your spine, but sometimes along the back of your heel
The cartilage between your breastbone and ribs
Your hip and shoulder joints
Medications help some people. But staying active is one of the keys to managing AS.
Exercise. The less you sit or lie down, the better you’ll feel. Exercise helps you stand straighter and keeps your spine limber. Staying active may even banish your pain without medication.
Physical therapy. You'll need to practice good posture, learn how to stretch tight muscles and keep your spine stable, and use other techniques that can lower your pain. You can do them at home, but most people benefit more from working with a professional physical therapist or with a group.
Ankylosing Spondylitis Lifestyle and Home Remedies
Some things you do every day can help you feel better.
Make time to exercise every day, even a few minutes at a time. Working out in water helps a lot of people who have AS.
Keep a healthy weight so your joints aren’t under as much stress. A diet high in omega-3 fatty acids might help. Watch for patterns if you think certain foods might trigger changes in how you feel.
Don’t smoke. People who smoke tobacco often have symptoms that get worse as they get older.
Manage stress with things like massage, yoga, meditation, and counseling.
Apply heat to stiff joints and tight muscles, and use cold on inflamed areas.
Green Tea, pomegranate
Warm up 2 min exercises
Hamstring stretch
Quadricepts stretch
lower trunk rotation
Resisted hip extension
Single knee to chest
Gluetal stretch
Quadruped arm/leg raise
Side plank
Cross legged stiing meditation
Touch Your Toes
Hang on bar, pelvic rotation
Push ups
The areas most commonly affected are:
The joint between the base of your spine and your pelvis
The vertebrae in your lower back
The places where your tendons and ligaments attach to bones, mainly in your spine, but sometimes along the back of your heel
The cartilage between your breastbone and ribs
Your hip and shoulder joints
Ankylosing Spondylitis Treatments
Medications help some people. But staying active is one of the keys to managing AS.
Exercise. The less you sit or lie down, the better you’ll feel. Exercise helps you stand straighter and keeps your spine limber. Staying active may even banish your pain without medication.
Physical therapy. You'll need to practice good posture, learn how to stretch tight muscles and keep your spine stable, and use other techniques that can lower your pain. You can do them at home, but most people benefit more from working with a professional physical therapist or with a group.
Ankylosing Spondylitis Lifestyle and Home Remedies
Some things you do every day can help you feel better.
Make time to exercise every day, even a few minutes at a time. Working out in water helps a lot of people who have AS.
Keep a healthy weight so your joints aren’t under as much stress. A diet high in omega-3 fatty acids might help. Watch for patterns if you think certain foods might trigger changes in how you feel.
Don’t smoke. People who smoke tobacco often have symptoms that get worse as they get older.
Manage stress with things like massage, yoga, meditation, and counseling.
Apply heat to stiff joints and tight muscles, and use cold on inflamed areas.
Green Tea, pomegranate
Warm up 2 min exercises
Hamstring stretch
Quadricepts stretch
lower trunk rotation
Resisted hip extension
Single knee to chest
Gluetal stretch
Quadruped arm/leg raise
Side plank
Cross legged stiing meditation
Touch Your Toes
Hang on bar, pelvic rotation
Push ups
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