9 Smart Exercises for People With Ankylosing Spondylitis

For those who can safely exercise, Dr. Tehrani recommends low-impact activities like walking. Joint deformities, fused joints, misinformation, and fear of getting hurt can discourage some people from exercising, Tehrani says, but walking is a great way to ease into physical activity. Start out with short, 5- to 10-minute walks and then work your way up to almost daily walking for at least 30 minutes at a time, the Spondylitis Association of America advises. (To be safe, consult your doctor first.)

With low-impact exercises like swimming and water aerobics, you can reap the heart and muscle benefits of an activity like running, while minimizing the risk of joint pain. “Swimming is especially great because it puts virtually no pressure on joints,” says Victor Shen, PT, director of physical therapy at Kaiser Permanente Los Angeles Medical Center in California. If possible, opt for twice-weekly classes designed for people with arthritis at your local Y or community pool. For extra joint pampering, seek out a heated or indoor pool.

A strength-training program can help strengthen your muscles while taking the strain off your joints. You can use light free weights, exercise machines, household items such as canned goods, or simply your own bodyweight. Strength-training exercises can do double duty. For example, plank exercises can work many muscle groups at once, including your abdominal, back, and chest muscles. Just start slowly, gradually increasing the number of your repetitions and the amount of time you hold each position, recommends the Arthritis Foundation. A physical therapist or personal trainer can show you how to perform strength training exercises safely and correctly.

This ancient Chinese practice — which focuses on deliberate, controlled movements and breathing — is a great option for people who have ankylosing spondylitis. Tai chi not only helps people improve their balance and stability, but it may also help relieve back pain, according to the National Center for Complementary and Integrative Health. Find an accredited instructor who can teach you the proper way to perform the moves. “It’s important to mix up exercise routines and move your body in different ways,” Shen says.

If you’re new to exercising, start out with beginner’s yoga. Yoga can help ease pain, increase flexibility, and improve joint mobility that’s been stiffened by ankylosing spondylitis — all while boosting your mental health, according to the Arthritis Foundation. Shen also advises doing away with the “no pain, no gain” mentality. “People who have ankylosing spondylitis should start out slowly and get familiar with movements and poses before increasing difficulty,” he says. Begin with easy, sustained stretching, and then work your way up to more challenging poses. Aim to do yoga at least a few days each week.

No time for the gym? Just stretch. “We’re spending more time sitting in front of computers or using our smartphones in a slouched posture,” Shen says. “Stretching your back will improve flexibility and make it easier to maintain good posture.” As ankylosing spondylitis progresses, it may cause permanent flexion in your neck and back. “Sitting in a good posture and stretching your neck, upper back, and shoulders can maintain flexibility and counteract the negative effects of sitting in front of a computer,” he adds. Try to stretch several times throughout the day for a few minutes at a time.

For stretching and strengthening, Pilates can’t be beat. This exercise discipline focuses on slow, controlled movements that strengthen your core, and it’s easy for beginners to modify. “Pilates is great for developing core strength and stabilization, which can relieve back pain in people with ankylosing spondylitis and increase their strength and flexibility,” Shen says. Plus, people who have ankylosing spondylitis often feel stiff, so developing core strength will help counter that tightness.

Cycling is another great aerobic exercise for people with ankylosing spondylitis, Shen says. Whether you bike outdoors or use a stationary model at the gym, cycling works your heart and muscles without straining your joints. It’s also a great way to switch up your routine. You can alternate between cycling, walking, swimming, and other low-impact exercises that are good for cardiovascular health. “The body gets conditioned to specific movements, so changing up routines can help increase strength and flexibility,” Shen says.

Want to inject exercise with even more fun? Sign up for dance-based aerobics classes like Zumba, hip-hop, or belly dancing. Dance can provide a cardiovascular workout that burns calories and helps to ward off unwanted pounds. With a few modifications, if needed, it’s generally safe for people with ankylosing spondylitis. But because many of these classes can move at a fast pace, go slow at first, the Arthritis Foundation suggests. Move at a tempo that feels comfortable to you, and be sure to limit repetitive movements to avoid straining any areas of your body.