12 Best Exercises for Ankylosing Spondylitis
Table of Contents
Introduction:
A chronic inflammatory disease that mostly affects the spine, ankylosing spondylitis can cause stiffness, pain, and decreased flexibility over time. Regular exercise is equally crucial for preserving spinal mobility, strengthening supporting muscles, lowering pain, and improving posture, even while medication and medical care are necessary in controlling the disease.
Long-term symptom management can be improved, and you can maintain your flexibility and level of activity by including safe and focused movements into your daily routine.
The top 12 exercises created especially for people with ankylosing spondylitis to promote spine health and general well-being will be covered in this book.
Benefits of the Top 12 Ankylosing Spondylitis Exercises:
Regularly participating in ankylosing spondylitis-specific workouts has several advantages beyond pain relief. To avoid stiffness and preserve good posture, these exercises aid in maintaining the spine’s flexibility. Additionally, they improve hip, core, and back strength, which lowers the chance of injury and improves spine support.
While breathing exercises increase lung capacity, which can occasionally be impacted by the illness, gentle stretching increases mobility and facilitates everyday activities. Exercise also improves circulation, lowers inflammation, and increases energy, all of which contribute to a higher quality of life overall.
12 Best Exercises for Ankylosing Spondylitis:
Deep Breathing Exercises:
For those with ankylosing spondylitis, deep breathing is a straightforward yet effective exercise since it maintains lung capacity and expands the chest, which might be limited by stiffness in the spine and rib cage.
You may increase oxygen flow, lower stress levels, and promote muscle relaxation by breathing slowly and deliberately. Along with other mobility and stretching exercises, deep breathing is a great daily practice since it promotes improved posture and maintains the chest’s flexibility.
Side Stretch:
The side stretch is a great way to increase rib cage and spine flexibility while decreasing back and waist tightness. The forward slumped posture that is frequently associated with ankylosing spondylitis can be countered by gently bending to the side, which opens up the chest and lengthens the muscles along the spine. Regularly performing side stretches can improve posture, reduce stress, and promote spinal health in general.
Knee to Chest Stretch:
A mild exercise that relieves stress in the hips and lower back, which are frequently impacted by ankylosing spondylitis, is the knee to chest stretch. You may lengthen your spine, stretch your glutes, and increase your lumbar region’s flexibility by bringing one knee closer to your chest while maintaining the other leg extended. Additionally, this exercise promotes improved posture, reduces stiffness, and eases the pain of extended sitting.
Hamstring Stretch:
People with ankylosing spondylitis frequently have lower back strain as a result of stiffness in the back of their thighs, and the hamstring stretch is quite helpful for easing this. This stretch helps increase hip and pelvic flexibility by gradually extending the hamstrings, which frees up the spine. Additionally, it eases stiffness, relieves strain on the lower back, and promotes better posture when sitting, standing, or walking. Frequent hamstring stretches can help preserve total spinal mobility and improve comfort throughout everyday activity.
Cat-Cow Stretch:
One of the best exercises for increasing spine flexibility and reducing stiffness caused by ankylosing spondylitis is the cat-cow stretch. While the cow position expands the chest and promotes good posture, the cat position extends the spine upward. Regular cat-cow practice improves breathing and relaxes tense muscles in addition to reducing stiffness.
Bird Dog Exercises:
The core, back, and hip muscles—all of which are vital for supporting the spine in ankylosing spondylitis—are well-strengthened by the bird dog exercise. This exercise improves balance, stability, and coordination without putting undue pressure on the joints by extending one arm and the opposing leg while maintaining a stable back.
Additionally, it enhances spinal alignment, lessens lower back pain, and helps with posture. Regular bird dog practice strengthens the core, which facilitates daily tasks and promotes long-term spinal health.
Bridge Pose:
A mild yet effective exercise for strengthening the lower back, glutes, and core muscles—all of which support the spine in ankylosing spondylitis—is the bridge position. This action also extends the hip flexors, spine, and chest by raising the hips off the floor, which helps to relieve stiffness from extended sitting. Regularly performing the bridge pose promotes general flexibility and strength, improves spinal stability, relieves lower back pain, and improves posture.
Seated Spinal Twist:
A mild mobility exercise that may improve spine flexibility and reduce stiffness caused by ankylosing spondylitis is the sitting spinal twist. This exercise stretches the shoulders, sides, and back muscles by slowly rotating the torso while maintaining a tall spine. Regularly performing seated spinal twists can help reduce stress, strengthen the core, and improve the comfort of daily motions like reaching and turning.
Superman Pose:
In ankylosing spondylitis, the superman position can assist in strengthening the muscles that support the spine, including the shoulder, glutes, and back. Additionally, it lessens stiffness, increases back muscular endurance, and corrects bad posture caused by slouching. Regularly performing the superman stance helps improve spinal health, strength, and mobility.
Plank:
People with ankylosing spondylitis can benefit greatly from the plank since it is a core-strengthening exercise that offers superior spine support. These muscles all contribute to better posture and stability.
This exercise reduces excessive stiffness, eases strain on the spine, and increases core muscular endurance. Regular plank practice can improve balance, facilitate everyday tasks, and promote long-term spinal health.
Bicycle Crunches:
A dynamic core exercise, bicycle crunches build strength in the lower back, obliques, and abdominal muscles—all of which are crucial for supporting the spine in ankylosing spondylitis. This exercise works many muscle groups simultaneously by simulating a pedaling motion, which enhances posture and spinal stability.
Additionally, it improves hip flexibility and fosters improved coordination. Regularly performing bicycle crunches will strengthen your core, ease lower back strain, and increase the efficiency and pain-free nature of daily motions.
Swimming:
Because swimming offers a low-impact method of staying active without placing undue strain on the joints, it is among the greatest full-body workouts for those with ankylosing spondylitis. Because water is buoyant, it supports the body, relieving strain on the spine and facilitating pain-free, fluid motions. It is a great long-term workout to control stiffness and preserve mobility because it also improves lung capacity and cardiovascular health in general.
Conclusion:
A balanced strategy that includes both routine exercise and medicinal treatment is needed to manage ankylosing spondylitis. The muscles that support your spine may be strengthened, posture can be improved, and stiffness can be reduced with the correct combination of exercises.
Every exercise, from mild stretches like the knee-to-chest and cat-cow to more powerful ones like planks, bridge posture, and superman, is essential for minimizing pain and preserving range of motion.
Lung function and flexibility are further improved by low-impact exercises like breathing techniques and swimming. You can maintain an active lifestyle, preserve your spine, and improve your quality of life by regularly performing these 12 exercises.
FAQs
Whole grains like quinoa, buckwheat, and brown rice should be a component of one’s diet because the inflammation caused by ankylosing spondylitis might impact the heart. The water has a significant anti-inflammatory effect.
For several reasons, the weather might impact spondylitis symptoms: Cold weather: Lower temperatures may cause joint fluid to thicken, worsening stiffness and pain. Reduced activity – Overcast or wet days can make individuals feel depressed or less active, which may worsen pain and stiffness.
Ankylosing spondylitis (AS) patients have a somewhat higher death rate than the general population, with an average age of death that fluctuates but can be in the late 70s, according to research. Those with less severe illness or those receiving treatment with contemporary medicines such as tumor necrosis factor inhibitors (TNFi) may have a life expectancy comparable to the normal population, while some people with severe symptoms or problems may have a shorter lifetime. For AS patients, cardiovascular illness is frequently the leading cause of mortality.
Environmental factors and genetic predispositions combine to cause ankylosing spondylitis (AS), which has no single trigger. Although having the HLA-B27 gene greatly raises the risk, environmental variables such as certain infections, chemicals, or colon inflammation work in concert with this genetic predisposition to cause the disease.
To improve function, lessen pain, and prevent spinal deformity, a physical therapy protocol for Ankylosing Spondylitis (AS) combines prescribed exercise (such as aerobic, strength, and range-of-motion exercises), hydrotherapy, and deep breathing exercises. A physical therapist creates a highly customized program based on the severity of the ailment, the patient’s demands, and lifestyle.
Castor Oil:
Ankylosing spondylitis pain and inflammation might be lessened by applying castor oil packs to the affected region.
Janus kinase (JAK) inhibitors, such as tofacitinib (Xeljanz) and upadacitinib (Rinvoq), are new medications for ankylosing spondylitis (AS) that are accessible to individuals who have not reacted well to previous therapies like TNF blockers. Bimekizumab, an IL-17 inhibitor that targets both IL-17A and IL-17F cytokines, is one of the other potential medicines now undergoing clinical studies.
Individual responses vary; thus, milk may or may not be beneficial for ankylosing spondylitis (AS). Although milk contains calcium, which builds bones, some AS sufferers find that dairy products worsen their inflammation and symptoms. Keep track of how milk affects your individual symptoms to see if it’s good for you. If dairy causes inflammation or you have bad side effects, you might want to look into alternatives like almond, soy, or oat milk.
Stage 4 of ankylosing spondylitis (AS), sometimes referred to as bony ankylosis, is the most severe stage and is distinguished by the bony fusion of the spinal vertebrae, which severely reduces the flexibility and mobility of the spine. A stooped posture, breathing difficulties caused by restricted rib cage expansion, chronic pain, and an elevated risk of fractures can all be consequences of this fusion. Nerve damage and possible heart problems are examples of complications.
The HLA-B27 gene test, which detects a genetic marker linked to the condition, and inflammatory markers, including erythrocyte sedimentation rate (ESR) and C-reactive protein (CRP). An inflammatory response may also be detected by a complete blood count (CBC). A doctor utilizes these results in conjunction with a physical examination and other tests, such as imaging, to reach a diagnosis because no single blood test can clearly identify AS.
High-impact, fast-paced, and twisting workouts, including running, contact sports, and vigorous twisting motions, should be avoided if you have ankylosing spondylitis (AS). Additionally, stay away from workouts that overstress your posture or spine, as well as heavy lifting that is done incorrectly. You should cease any activity that makes you feel uncomfortable since it may create joint or spine injuries.
NSAIDs and biologic drugs are commonly recommended by physicians to reduce inflammation. The symptoms of spinal pain and headaches are reduced by these treatments.
Ankylosing spondylitis-related headaches can be controlled with medicine and lifestyle modifications. To lessen inflammation, doctors frequently suggest biologic medications and NSAIDs.
The most often given medications for nonradiographic axial spondyloarthritis (nr-axSpA), a condition that resembles AS, are NSAIDs. Up to 20 weeks of pregnancy, both prescription and over-the-counter NSAIDs seem safe; but, if used for longer, they may cause major kidney issues in the developing fetus.
To preserve flexibility, enhance posture, and control symptoms, the ideal workouts for ankylosing spondylitis (AS) emphasize cardiovascular health, strength training, and stretching and mobility. Walking, swimming, yoga, pilates, and mild neck and back stretches are a few examples. To create a customized fitness program, it is essential to speak with a physical therapist. Avoid high-impact exercises and cease if any of them cause severe pain.
References:
- Best exercises for ankylosing spondylitis. (n.d.). WebMD. https://www.webmd.com/ankylosing-spondylitis/ss/slideshow-ankylosing-spondylitis-exercises
- Clinic, C. (2022, September 16). Best types of exercises for ankylosing spondylitis. Cleveland Clinic. https://health.clevelandclinic.org/stretches-exercises-ankylosing-spondylitis
- Channon, A., & MySpondylitisTeam. (2023, October 12). 13 simple spondyloarthritis exercises for better posture. MySpondylitisTeam. https://www.myspondylitisteam.com/resources/spondyloarthritis-exercises-for-better-posture
- Otr/L, S. B. (2025, April 22). 12 natural treatments for ankylosing spondylitis. Verywell Health. https://www.verywellhealth.com/ankylosing-spondylitis-natural-treatment-5323698
- Top 17 exercises for Ankylosing Spondylitis. (n.d.). Digit Insurance. https://www.godigit.com/health-insurance/exercise/ankylosing-spondylitis-exercises
- Franks, I. (2023, September 13). Exercises and postures for ankylosing spondylitis. https://www.medicalnewstoday.com/articles/317854
