Hi. I'm super new to this board. So sorry if I just missed this topic elsewhere ...
I am having a heck of a time trying to find out what's appropriate and safe exercise for someone with AS? Stretching is great, but I need something to lose some weight! (I quit smoking 8 months ago, so between that and it being hard to really move sometimes, I've really packed it on.)
Walking is great, but doesn't seem to be enough, as I'm not losing. Plus, I live in Chicago, and it's gonna snow soon. I was thinking of something low-impact like an elliptical?? Anybody?
Thanks!
i have a child with as and her physical therapist gave her some exercises to do on the big ball thing its just about the same thats on the paper you can get the ball at walmart and it has the instructions
Giranimal:
My doc just put me into an outpatient rehab at a rehab hospital. Twice a week I go to a warm water pool and do low impact exercise. Today they just added wieghts to my ankles for some more resistance. The warm water feels so good to me while I do exercise. I too quit smoking about 8-9 months ago and I understand the packing on weight. I thought it was funny to read in the AS pamphlets that I have gotten that we are supposed to lose weight because so far that is just the oppisite of what is going on with me. You might try asking your doctor about a rehab hospital that understands and deals with AS. I have been put through physical therapy before, but this is the first time that I have felt that the people who are working with me understand my limitations and are giving me low impact exercises that are starting to help.
Tomarrow is going to be a bad day because where I live the temp is going to be up in the 70's and Wed the temp will only be in the 30's. So I am expecting a very painful week.
Mikew,
I have had A.S. for over 20 years and am now 44, i have just started Remicade and after 2 sessions i find it is helping somewhat.
I have previously had too much pain to really get out and exercise but i find water resistance exercise is the most painless and nothing beats a hot tub or sauna for temp. relief.
I feel i am beyond stretching helping me but with the Remicade i am now ready to try but i have no idea what exercises to do.
later,
mikew in Surrey,B.C.
Hi. Hopefully by now you have found an exercise program that works for you. I am a 39 year old female with an AS diagnosis after 16 years of pain--the last two of which were almost unbearable. (My father has complete spinal fusion form AS). So far I have refused immunosuppressants, and I am finding that 75mg. nightly of indomethacin has changed my life. Sometimes I feel so good I stop taking my meds, but you can't do that because it always bites you in the butt eventually and then it takes a while back on the meds to feel better again (pun intended).
I would like to share my experience with exercise with you. I consider myself to be an average, fit person, and I used to push myself with the most active forms of exercise: aerobics, jogging, elliptical machine, stair climber, competetive sailing, kick-boxing...you name it. Just to stay in shape. But there is a problem with over-doing it as I'm sure you well know. Try avoiding aerobics and running or walking on a treadmill. Long walks outside and swimming are wonderful, however. The person who mentioned swimming was right on.
I found that physical therapy sessions were not enough for me. Mine were probably not vigourous enough and seemed too short. I found that when I engaged regularly in some kind of vigourous activity I loved it--I felt I was on top of the world. But around five or six weeks I ALWAYS hit the wall and had flare-ups which rendered me bed-ridden sometimes for days.
So moderation is what I have discovered. I joined a plain, no-nosense gym with free weights and some nautilus machines and here is what I found. The staff came up with three different day's worth of routines for me to stave off boredom. Each session lasts 45-60 minutes and I try to go no less than three days per week. I work my arms, shoulders, bis, back and legs with free weights, adding more weight as soon as I'm ready. Start low--don't push too hard or you will hurt yourself--but don't make it too easy, either. You've got to feel it a little.
Leg lifts are most effective for my waistline. And I mean the kind where you step-up into that thing and prop yourself up with your elbows and forearms and then lift both legs at the same time---Ironically, I have to avoid the nautilus machines for my lower back and my waist because they aggravate my condition. Use nautilus machines for legs only.
Avoid the treadmill and the elliptical. I know this sounds wrong, but it aggravates your condition, even if you are taking it easy. Trust me on this--if you do this for a long time you will eventually pay for it. Sometimes on these machines we push ourselves to go longer--or faster. That can cause problems in the long run.
I joined a small gym and found that the staff there is more helpful than at the big places--the owner came up with my routines for free and also trained me on each one for no extra charge. I keep track of my progress on a chart every time I go. I helps me to keep going because I can see how much I have done. I also informed the staff of my condition so they are aware. Telling them made me feel more comfortable, because they are helpful with showing me modifications and it is nice to know people are compassionate and understanding. I don't feel judged, like I should be doing more or pushing myself to have a superbody.
Remember this: Exercise regularly to keep your spine moving. DO NOT exercise during a flare up. It will NOT make you more limber---it will cause more inflammation and it will take longer to recover. Don't feel guilty if you can't exercise due to a flare-up. Just concentrate on getting better so you can go work out again. Don't give up.
Oh--I should mention to Mike: I know the hot tub feels great, but please know that heat draws fluid which is bad for inflammation. Years ago I found a chiropractor who treated me with ice packs. When I flare-up my entire back is actually swollen. 20 minutes on and 20 off works very well. I feel better, longer after the ice packs than when I use heat.