Alongside medication and physical therapy for ankylosing spondylitis (AS), self-care plays a key role in managing symptoms and boosting your quality of life. Any activity that helps you feel better and keeps your symptoms at bay counts as self-care.
“Thriving with AS requires a lifestyle shift,” says Catherine Bakewell, MD, a rheumatologist in Salt Lake City and board member for the Association of Women in Rheumatology. “By adopting a lifestyle that supports regular physical activity, good posture, stress management, and plenty of high-quality sleep, you can slow down this disease and have a very good quality of life.”
Here’s how these and other self-care tips can help you get the most out of your treatment and reduce your AS symptoms.
1. Exercise Regularly
“However, encouraging spine flexibility and activating the muscles around the spine can be one of the best things for anyone with AS,” says Dr. Smith.
Stretching and exercise can help reduce pain and inflammation, lessen stiffness and swelling, fight joint fusion, and improve breathing, endurance, posture, and bone density, says Dr. Bakewell. Even just 20 minutes a day is enough to see benefits, she adds.
When it comes to exercise, it’s vital to listen to your body and develop an exercise plan with your doctor or physical therapist, including the ideal amount of exercise you should get each week. Physical activity that’s too intense could have the opposite effect and spark a symptom flare. “You don’t want to overdo it,” says Aly Cohen, MD, integrative rheumatologist based in Princeton, New Jersey.
2. Eat an Ankylosing Spondylitis–Friendly Diet
“I often recommend limiting alcohol intake, saturated fats, and processed starches and focusing on a diet high in fruit and vegetables, whole grains, and lean proteins like fish or chicken,” says Bakewell. However, more research on the role of diet in AS management is still needed, she notes.
How your body responds to different foods is very individual, so it may take some trial and error to find the best fit for you. Some with AS find gluten-free, Mediterranean, or low-FODMAP diets to be helpful, as well as supplements like omega-3 fatty acids and vitamin D, says Bakewell.
3. Practice Good Posture
Maintaining good posture can lessen pain, make everyday activity more comfortable, and prevent spine stiffening, says Bakewell. “Understanding how to position and support your spine when walking, sitting, and lying down is critical so that bones are properly aligned.”
- Keep your head over your neck and your shoulders over your pelvis.
- Build posture-supporting muscles by standing against a wall with your heels, buttocks, shoulders, and head touching the wall each day.
- Choose a supportive chair with a large backrest, adjustable height, lumbar support, and a soft, contoured seat.
- Try a sit-stand desk for work.
- Sleep on a firm mattress with a thin pillow or no pillow under your head.
- Do any posture exercises recommended by your physical therapist.
4. Find Ways to Manage Life’s Stresses
“(These activities) help the body shut down stress signals and stop the stress cycle from becoming a chronic problem,” says Bakewell.
5. Get Enough Sleep Each Night
Don’t underestimate the importance of sleep for your overall health. Getting enough sleep each night helps support your immune system, give you more energy, and boost your mental and physical health, says Bakewell.
- Take your prescribed AS medications as directed.
- Avoid caffeine, alcohol, and screens too close to bedtime because they can keep you up at night.
- Exercise during the day, but not too close to bedtime, so that your body has time to wind down.
- Make sure your mattress and pillows are supportive and comfortable for your spine and joints to help minimize pain.
- Keep your bedroom cool, dark, and quiet. A sleep space that’s too warm, noisy, or bright can keep you awake at night.
- If these tips don’t work, let your doctor know. They can help you find a solution that works for you.
6. Quit Smoking
- Ask your doctor about prescription medications that can help you quit smoking.
- Find more constructive ways to manage stress instead of turning to tobacco for relief.
- Lean on friends and family members for support and accountability if you need it.
Even starting small by smoking just one less cigarette a day (and gradually building on that progress) can help you in the long run, adds Cohen.
The Takeaway
If you have ankylosing spondylitis, regular self-care can help your medical treatments work better and improve your quality of life. Regular low-impact exercise, a nutritious diet, good posture, stress management, and plenty of quality sleep can all help you reduce your symptoms and live well with AS.