A Pulstar Spine Clinic

5 Exercises That Can Relieve You from Spondylitis

In this post, we are throwing light on a chronic condition called spondylitis and some exercises for spondylitis that you can try at home and obtain quick relief. Spondylitis is a kind of arthritis that causes one or more of the vertebral joints of the spine to become inflamed. It’s a condition that affects more men than women and is one of the most common causes of back and neck pain. Those that do suffer from spondylitis are likely to have developed it as a teenager.

The problem is that no one really knows what causes spondylitis. While common speculation will have you believe that spondylitis is linked to the HLA-B27 gene, scientists aren’t one hundred percent sure. Even if it is, that doesn’t mean to say that everyone with that gene will develop spondylitis at some point. It just means they may be more susceptible to developing it.

What Are the Main Symptoms of Spondylitis?

Diagnosing spondylitis should only ever be done by a qualified professional. But typically someone suffering from this condition will display one or more of the following symptoms:

• A pain/stiffness in the back
• Fatigue
• Inflammation of the joints (arthritis)
• Inflammation where a bone is joined to a tendon

Spondylitis Exercise – Things You Can Try at Home

Exercise is a key part of treating spondylitis. It helps to loosen the joints, stops your spine from becoming stiff, and can significantly improve your overall posture and spinal movement. There are certain exercises out there that work extremely well at helping to alleviate some of the pain caused by this condition. Here are a few of them:

1. Hip stretch

This will help to ease the lower back pain by lengthening the muscles at the front of your hip. To carry out this move, first, take a big step forward and move into a line. Rest your knee on the ground while keeping your back in an upright position. Hold for around 20-30 seconds. Repeat with the other leg.

2. Press up

This move will stretch your spine. Lie flat on your stomach then gently prop yourself up onto your elbows and hold for 10-20 seconds. Hold your arms out straight if you can manage it. Repeat 3-5 times.

3. Standing leg raises

This exercise will help to loosen tight hips. While holding on to the back of a chair, slowly lift one leg out to the side then lower it back to the center. Remember to keep your back straight and knees slightly bent. Next, raise the same leg behind you about 45 degrees without bending at the waist. Repeat this 10 to 15 times on each side.

4. Chin Tucks

This is another great exercise for spondylitis as will help strengthen your neck muscles and to stop you leaning forward, which is an unfortunate symptom of the condition. The best way to do chin tucks is to lie on your back and without raising your head, simply tuck your chin in towards you. Hold the position for around 10 seconds and repeat 3 to 5 times.

5. Wall Sit

This will help improve your posture. Standing with your back against the wall and your feet shoulder-width apart, slowly slide down the wall until your thighs are parallel with the floor. Hold for 5 to 10 seconds and repeat 3-5 times.

Home Remedies for Spondylitis

As well as the above exercises there are also a number of different home remedies that may help to relieve the pain caused by spondylitis. Here are some of the more popular ones:

1. Yoga

Using yoga for spondylitis has helped many people across the world. Not only can it help to ease the pain, but it also helps reduce tension and stress. While there are several different yoga poses out there, some are better for easing pain caused by spondylitis. They are:

• Child’s pose
• Bridge Pose
• Cow Pose
• Cobra Pose
• Locust Pose
• Downward facing dog

2. Hot/cold therapy

Both hot and cold temperatures can be good for easing pain caused by spondylitis. If using heat, apply a heating pad or hot water bottle directly to the affected area. This will help to reduce stiffness and ease the pain. A warm bath can also be very helpful. If using ice, make sure it’s not resting directly on the skin as this could cause an ice burn. Never apply either hot or cold for more than 20 minutes at a time.

3. Massage Therapy

This is a great way to help your muscles relax and loosen up. Massaging may be painful around the spine. If so, avoid this area and massage lightly the surrounding areas.

A lot of times it’s a combination of therapies that works best, so don’t give up if you try one and it doesn’t work. Keep trying different treatments until you find the one that works best for you. If pain persists for more than a few days, seek medical attention.