1. Exercise
The Spondylosis Association of America recommends four types of exercise. They are:
- Stretching: AS can cause joint stiffness and pain, often leading to reduced mobility, which compounds the loss of flexibility. Shoulder rolls, hamstring stretches, and gentle back stretches can help to relieve symptoms and improve mobility.
- Aerobic: Research from 2021 shows that aerobic exercises can help improve AS symptoms and disease activity. A running or biking group, a dance class, or an AS-focused exercise group can help you to boost cardiovascular health and overall fitness. Aim to do 75 to 150 minutes in three to five sessions per week.
- Strength Training: Core muscles in the back and abdomen are key to supporting the spine. Using weights or resistance training two to four times per week will deliver the best results.
- Balance: Yoga, Pilates, and other balance exercises may be helpful to those with AS. These types of exercise use a combination of stretching, strengthening, and balance control that’s key to preventing falls and fractures.
2. Frequent Position Changes
Sedentary behavior (sitting, lying down) can present challenges for people living with AS. Getting regular, consistent movement may improve quality of life and capacity for exercise.
When you sit still for too long in a car or at a desk, for example, you may feel your spine and other joints freeze up and get more painful and stiff. Take time to stretch your neck, shoulders, and spine, and take walking breaks. You can set an alarm on your phone or watch as a reminder.
3. Sleep Hygiene
More than 90% of people diagnosed with AS report having sleep problems or disruptions. People use these to help with AS-related pain, but more research is needed to confirm any benefits.
7. Heat or Cold Therapy
Passive therapies, such as heat therapy, cold, or ultrasound, may offer benefits but they aren’t recommended to be as effective as active strategies like exercise.
Using heat therapy can help reduce pain and improve mobility in the joints. Some examples include:
- Soaking in a warm bath or pool
- Using a heating pad
- Using an electric blanket
- Drinking from a hot water bottle
- Sitting on heated seats
A physical therapist may use other therapeutic thermal modalities, such as ultrasound.
Cold can reduce inflammation and swelling. If you are having an AS flare with low-back pain, using a cold pack may help reduce some of the inflammation. Always use cold packs over another fabric, not the bare skin, for no longer than 20 minutes with half-hour breaks.
8. Medication
In addition to natural treatments for AS, your rheumatologist and other healthcare providers will likely recommend medical treatments as well. Some common OTC and prescribed treatments for AS include:
- Nonsteroidal anti-inflammatory drugs (NSAIDs)
- Disease-modifying antirheumatic drugs (DMARDs)
- Corticosteroids
- Biologics
9. Supplements
Complementary and alternative medicine (CAM) therapy may offer benefits for AS symptoms. These include:
- Vitamin D: People with AS generally have lower vitamin D levels than healthy people without AS. Research has also found that vitamin D deficiency among those with AS is linked to a higher risk of death from any cause. However, the exact relationship between vitamin D and AS is unknown, and the benefit of supplementing with vitamin D has not been well-studied regarding AS. If you have AS, you should discuss vitamin D supplements with your healthcare provider.
- Omega-3 fatty acids: These polyunsaturated acids found in certain fish, nuts, seeds, plant oils, and supplements. Their inflammation reduction benefits have been studied regarding types of arthritis, including AS. Try to eat a diet with plenty of natural omega-3s and discuss supplementation with your healthcare provider.
- Curcumin: Curcumin is a chemical found in the turmeric plant, a bright yellowish-orange substance used to flavor foods and color products. It’s also shown to lower inflammation in arthritis and other conditions, but comes with side effects and some contraindications.
10. Acupuncture
Acupuncture is a traditional Chinese medicine that involves pricking thin needles into specific points along the body to restore energy flow.
Many people with AS find benefits from acupuncture, although evidence at this time is lacking. However, multiple systematic reviews (the highest level of research) on the effectiveness of acupuncture on AS are underway.
11. Massage
Massage therapy is a natural treatment option for AS. It can relax muscles around stiff or fused joints, improve mobility, and help you feel calmer and more relaxed.
Around 30% of people with AS who use complementary treatments report having regular massage therapy.
Summary
Some people may pursue natural treatments for ankylosing spondylitis to complement their existing medical treatments. While there is often less evidence to support these natural treatments, many people with AS report using at least one and finding benefits. Massage, stretching, exercise, breathing techniques, and more can help you feel better with AS.
FAQs
Q: What is ankylosing spondylitis?
A: Ankylosing spondylitis (AS) is a type of inflammatory arthritis that primarily affects the spine and other joints.
Q: What are the symptoms of AS?
A: Symptoms of AS include pain and stiffness in the spine and other joints, episodes of low back pain, fatigue, enthesitis, anterior uveitis, and spinal deformities, such as a hunched back.
Q: What are the treatment options for AS?
A: Treatment options for AS include medication, exercise, physical therapy, and lifestyle changes, such as improving sleep hygiene and reducing stress.
Q: Can natural treatments help with AS?
A: Yes, natural treatments such as exercise, stretching, massage, and heat or cold therapy may offer benefits for AS symptoms. However, more research is needed to confirm the effectiveness of these treatments.
