Navigating ankylosing spondylitis means coping with symptoms such as morning stiffness and back pain.
What is most aggravating about ankylosing spondylitis (AS) is the fact that the way you experience pain is not from straining yourself but from attempting to catch enough Z’s.
Back pain, which is a primarily common symptom of ankylosing spondylitis, along with stiffness, can worsen through rest, so mornings are probably the most uncomfortable, especially when that’s how you start your day. Other regions of your body can also store pain and stiffness, which could be your neck, shoulders, hips, or feet.
It’s imperative to speak with your doctor in regards to finding medications for ankylosing spondylitis that work best for your needs. However, there are also holistic pain-relief alternatives you can try to help relieve your back pain and other symptoms. Try these seven holistic approaches on your journey to natural pain relief.
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1. Stretch and Exercise Consistently
If you suffer from ankylosing spondylitis, you need to work out frequently to remain flexible. Getting your daily fitness and stretching on can help soothe any pain and stiffness you feel in your joints, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.
BlackDoctor.Org recommends exercises that don’t require high impact. Later throughout the day when you’re experiencing less stiffness might be the best time to get some movement.
2. Maintain Proper Posture
Over time, AS can lead to your vertebrae conjoining together, applying pressure and weight on your spine, resulting in a slouched posture. This can manifest into a harder cycle to break, according to the Spondylitis Association of America (SAA): You might find yourself bending over if you notice pain in your back, which can strain your spine even more. To help fight this, check on your posture on a regular basis whether at home and at work.
It’s important for you to remain well-aligned and make time to practice light range-of-motion movements frequently to not have long periods of being immobile. One way to reinforce good posture would be to constantly check your alignment against a wall. The last thing you want is your spine to get stuck in a bent position, so go tall and straight.
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Sleep posture is also crucial. Make sure your bed is firm and your pillow provides your neck with the right support. Try avoiding an overly raised pillow.
Try to spare a couple of minutes of your time waking up to practice lying face down on a firm surface. You can move your head from side to side. This helps encourage better daily posture. Do this for at least 20 minutes to ease back pain relief.
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4. Try Heating Things Up
Draw yourself a warm bath or shower as a way to naturally lighten the pain and stiffness of ankylosing spondylitis. If you plan to stretch to release pain and stiffness, it’s most effective after a warm shower. Try not to stretch when your joints and muscles are cold. Switching between hot and cold compresses on painful areas is another natural pain-relief method you can try, the Arthritis Foundation suggests.
5. Consider Acupuncture
This ancient technique is when you have thin needles inserted through your skin as a means to stimulate your body’s natural pain relievers. Acupuncture has helped those who struggle with lower back pain to achieve less pain and more functionality, but more research is necessary for its effects on ankylosing spondylitis. You should only be seen by a trained and licensed acupuncture professional.
6. Treat Yourself to Massage Therapy
Massage therapy, when performed by a therapist used to working with patients with ankylosing spondylitis, could help. Massage may not only help diminish the pain and stiffness of ankylosing spondylitis, but it may also help reduce the stress mainly added on by having a chronic condition, claims the SAA.
7. Get Your Yoga On
Yoga is a fantastic all-natural pain reliever for ankylosing spondylitis. Start small with super basic poses and be patient with where you’re at, but if you happen to work with an instructor who can adjust the yoga positions for you, you can really reap the rewards from this kind of exercise.
Yoga can help minimize pain and improve functionality while enriching sleep quality in adults living with this condition.
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8. Look into Transcutaneous Electrical Nerve Stimulation (TENS)
TENS requires passing an electric current via the skin. It may share the same function and point as acupuncture by provoking the release of the body’s natural pain relievers, according to CreakyJoints. Physical therapists may use TENS for pain that can’t be relieved with exercise and stretching.
Other Advice for Ankylosing Spondylitis Pain Relief
There are a handful of other steps you can take to help deal with ankylosing spondylitis in a natural method, including cognitive behavioral therapy, which has proven effective in handling chronic pain.
Try to incorporate time for deep breathing to keep your rib cage flexible, quit smoking, stay away from anything that may trigger physical and emotional distress as much as you can, and ensure you get more than sufficient sleep.
Sometimes when living with ankylosing spondylitis, you just have to take life one day, step, or stretch at a time.
