Ankylosing Spondylitis Exercises: A Physiotherapist’s Guide

Living with Ankylosing Spondylitis (AS) can be challenging, but incorporating the right exercises into your routine can significantly improve your quality of life.

At Sheffield Physiotherapy, we work with patients to develop tailored exercise programs designed to enhance mobility, reduce stiffness, and manage pain.

In this article, we’ll explore the importance of exercise for Ankylosing Spondylitis and share specific exercises to help you stay active and maintain flexibility.

Why Exercise is Crucial for Ankylosing Spondylitis

Ankylosing Spondylitis is a form of inflammatory arthritis that primarily affects the spine and sacroiliac joints, causing stiffness, pain, and in some cases, fusion of the vertebrae. Exercise is a vital part of managing the condition for several reasons:

• Improves Spinal Flexibility: Regular movement helps maintain range of motion in the spine and prevent stiffness.
• Reduces Pain and Inflammation: Gentle stretching and strengthening exercises can ease discomfort and reduce inflammation.
• Supports Postural Alignment: Exercises that strengthen postural muscles prevent the slouching often associated with AS.
• Boosts Mental Health: Physical activity promotes the release of endorphins, improving mood and reducing stress.

The key is consistency. Even small amounts of daily exercise can have a significant impact on how you feel.

Important – Safety First when Exercising for Ankylosing Spondylitis

Before starting any exercise program, please consider the following:

• Consult a Physiotherapist: At Sheffield Physiotherapy, we assess your symptoms and mobility to recommend exercises tailored to your needs.
• Warm Up: Gentle warm-up movements reduce the risk of injury and prepare your body for activity.
• Start Slowly: Begin with low-impact exercises and gradually increase intensity as your flexibility and strength improve.
• Listen to Your Body: If an exercise causes significant pain or discomfort, stop and consult a professional.

Physio-Recommended Exercises for Ankylosing Spondylitis

Cat-Cow Stretch – For Spinal Mobility

Improves spinal flexibility and alleviates stiffness – Strengthening the muscles that support your spine helps maintain proper posture.

1. Begin on your hands and knees in a tabletop position.
2. Inhale, arching your back and lifting your head and tailbone toward the ceiling (Cow Pose).
3. Exhale, rounding your spine and tucking your chin to your chest (Cat Pose).
4. Repeat for 8–10 cycles, moving slowly and gently.

Knee-to-Chest Stretch – For Hip & Lower Back Flexibility

Relieves lower back tension and increases hip flexibility – Ankylosing Spondylitis can cause stiffness in the hips and lower back, which these exercises target.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Gently pull one knee toward your chest, holding for 15–20 seconds, then switch legs.
3. Repeat 5 times on each side.

Diaphragmatic Breathing – Chest Expansion and Breathing Exercises

Improves lung capacity and reduces chest tightness – deep breathing exercises are essential, as AS can restrict rib movement over time.

1. Sit or lie in a comfortable position.
2. Place one hand on your chest and the other on your abdomen.
3. Inhale deeply, focusing on expanding your abdomen while keeping your chest still.
4. Exhale slowly and completely.
5. Practice for 5–10 minutes daily.

Low-Impact Aerobic Exercises

Enhances endurance and overall fitness while being gentle on joints – activities like swimming and cycling provide cardiovascular benefits without putting stress on your joints.

Swimming

Swimming is an excellent full-body exercise that supports the spine while improving flexibility and strength. Warm water can also help relax stiff muscles.

Cycling

Stationary cycling keeps your spine in a neutral position and strengthens the legs, improving overall mobility.

Incorporating Exercise into Your Routine

Creating a sustainable exercise routine is essential for managing Ankylosing Spondylitis. Here’s how to make it work for you:

• Set Realistic Goals: Start with small, achievable goals and build gradually.
• Stay Consistent: Aim for at least 20–30 minutes of exercise most days of the week.
• Combine Activities: Mix stretching, strengthening, and aerobic exercises for a well-rounded program.
• Seek Professional Guidance: Our physiotherapists at Sheffield Physiotherapy can help you create a customised plan that fits your lifestyle and capabilities.

When to Seek Professional Support

If you’re unsure about which exercises are safe or effective for your condition, it’s always best to consult a physiotherapist. At Sheffield Physiotherapy, we provide expert advice and hands-on support to help you stay active and manage your symptoms safely. Our tailored exercise programs are designed to improve your mobility and quality of life.

Conclusion

Exercise is one of the most powerful tools for managing Ankylosing Spondylitis. By incorporating spinal mobility, postural strengthening, and low-impact aerobic activities into your daily routine, you can reduce stiffness, improve posture, and enhance your overall well-being. At Sheffield Physiotherapy, we’re here to guide and support you every step of the way.

If you’d like to learn more about managing Ankylosing Spondylitis or need personalised advice, book a consultation with our expert team today. Together, we can create a plan that works for you.