Ankylosing spondylitis (AS) is a chronic inflammatory condition that primarily affects the spine and sacroiliac joints, leading to stiffness, pain, and reduced mobility. While it might seem counterintuitive, regular, structured exercise is one of the most effective ways to manage AS symptoms. Here, we’ll explore the best exercises for AS, what to avoid, and how to create a sustainable exercise routine.

Why Exercise Matters for AS

Think of your spine like a door hinge. Without regular movement, it can become stiff and painful, much like a rusty hinge. Exercise helps by:

• Reducing stiffness and pain
• Strengthening muscles to support posture
• Improving balance and reducing the risk of falls
• Boosting circulation and lowering inflammation

Studies have shown that consistent exercise can slow AS progression and enhance quality of life. However, the key is choosing the right types of exercise.

Best Exercises for Ankylosing Spondylitis

1. Stretching and Mobility Work

Flexibility is crucial for maintaining spinal health. Simple daily stretches can significantly reduce stiffness, especially in the morning.

• Spinal Extension Stretch: Lie on your stomach and push up onto your elbows to gently stretch your lower back.
• Chest Openers: Stand tall, clasp your hands behind your back, and open your chest to improve posture.
• Neck Rotations: Slowly turn your head side to side to maintain cervical spine mobility.

Pro Tip: Pair your stretches with deep, controlled breathing to relax tight muscles.

2. Strength Training

Building strength in key muscle groups helps support the spine and reduce strain. Focus on low-impact, functional exercises:

• Core Strengthening: Try planks and bird dogs to enhance spinal stability.
• Glute and Hip Strengthening: Glute bridges and lunges help with posture and mobility.
• Resistance Band Work: Rows and shoulder presses are excellent for upper body strength.

3. Low-Impact Cardio

Aerobic exercise improves circulation, fights inflammation, and keeps joints mobile. Great options include:

• Swimming: The water’s buoyancy supports your joints while allowing full-body movement.
• Cycling: Keeps the hips and knees mobile with minimal impact.
• Walking: A simple daily walk promotes spinal mobility and overall fitness.

Exercises to Avoid

Not all exercises are beneficial for AS. Some may strain your spine and worsen symptoms. Be cautious with:

• Heavy Weightlifting: Exercises like squats, deadlifts, and overhead presses can overload the spine.
• High-Impact Sports: Activities like running or jumping may trigger inflammation.
• Sit-Ups and Crunches: These can strain the neck and lower back.

Instead, focus on controlled, functional movements that feel comfortable for your body.

A Simple Daily Routine for AS

Incorporate these exercises into your routine to stay consistent and manage symptoms effectively:

Morning (10 minutes)

• Spinal Extension Stretch: 30 seconds
• Chest Openers: 30 seconds
• Neck Rotations: 30 seconds per side
• Cat-Cow Stretch: 30 seconds

Midday (10–15 minutes)

• Bird Dogs: 10 per side
• Glute Bridges: 15 reps
• Resistance Band Rows: 15 reps

Evening (20 minutes)

• Low-Impact Cardio: Walk or cycle

Take Control of Your AS

Consistency is key when it comes to managing ankylosing spondylitis. Even small amounts of movement each day can significantly improve mobility and reduce pain. If you’re unsure where to start or need guidance, consider working with a physical therapist or trainer experienced with AS.

Exercise isn’t just helpful—it’s essential. By staying active, you can take control of your AS, reduce pain, and live life to the fullest.

---

Ankylosing Spondylitis & Autoimmune Diseases: The Hidden Connection You Need to Know

Ankylosing Spondylitis vs. Mechanical Back Pain: Key Differences & When to Seek Help

10 Early Signs of Ankylosing Spondylitis You Shouldn’t Ignore!