Staying Active with Ankylosing Spondylitis: Tips for Your Favorite Sports

If you’re someone who loves staying active and playing sports, having ankylosing spondylitis (AS) may be challenging. 

AS symptoms may include back pain, stiffness, and reduced range of motion, which could limit your agility. AS can also cause fatigue, which may make it difficult to participate in activities in general.

The good news is that regular physical activity may actually be a helpful part of your AS treatment plan. As long as you have the greenlight from your healthcare provider, playing sports may be beneficial.

What are tips to reduce ankylosing spondylitis symptoms to help me play sports?

Reducing AS symptoms may involve several lifestyle changes to reduce inflammation and improve mobility.

1. Exercise regularly

There are many benefits of exercise for ankylosing spondylitis. Exercise may help by:

• Decreasing pain

• Reducing stiffness

• Supporting good posture

• Improving balance

• Increasing flexibility

Talk to your rheumatologist about what exercises are safe for you based on your symptoms and risks.

2. Eat a nutritious, anti-inflammatory diet

A healthy diet may not “cure” AS, but it may help support treatment and lessen symptoms. Certain foods may worsen inflammation in the body, and others may help reduce it.

One example of an anti-inflammatory diet is the Mediterranean diet. Here are tips for a Mediterranean diet:

• Eat more plant-based meals with beans and legumes as one of your major sources of protein

• When it comes to animal protein, opt for fish and seafood, and limit red meat

• Look for whole grains (and limit refined grains)

• Eat plenty of fruits and vegetables

• Enjoy healthy plant-based fats, like avocado, nuts, and seeds

• Cook with olive oil or other plant oils instead of butter or lard

• Limit sweets, desserts, high-fat dairy, and ultra-processed foods

This type of diet may also help improve your energy levels, which may help if fatigue gets in the way of playing sports.

3. Quit smoking — or don’t start

If you smoke, one of the best things you can do for your overall health is to quit. Smoking cigarettes is linked to higher levels of white blood cells and inflammatory substances in the body. 

Smoking may affect AS in several ways, such as potentially playing a role in worsening AS symptoms like pain and stiffness and possibly increasing the risk of AS complications and/or comorbidities.

Quitting smoking may not be easy. Talk to your healthcare provider about tips, products, programs, and resources that can help you quit smoking.

4. Engage in regular, gentle stretching

Gentle stretching on a regular basis (not just before and after exercise) may help you maintain range of motion. Talk to your rheumatologist or a physical therapist about safe and effective stretching for your everyday routine.

5. Practice good posture

Posture training is a key part of AS treatment. First, good posture generally reduces the strain on your spine. Second, as AS progresses, it may lead to spinal fusion. Having good posture helps reduce the risk of the spine locking in a slouched or curved position, which could have many negative effects on health and quality of life.

6. Try physical therapy

A physical therapist may help you improve your flexibility, mobility, and strength. They may also be able to give you personalized advice on playing your favorite sports with AS. This may help you reduce your risk of injury.

Physical therapy may include other pain-reducing strategies, such as massage or learning how to use assistive devices.

How might the right treatment plan for ankylosing spondylitis help me stay active?

If you are experiencing a lot of back pain and stiffness, this may be a sign that you are under-treating your AS. The right medication and overall lifestyle changes should help you feel better so that you can continue your daily activities. Talk to your doctor if you feel like your current treatment plan isn’t working to manage your AS.

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Written by:

Lauren Smith, MA

Lauren Smith, MA, has worked in health journalism since 2017. Before joining GoodRx, she was the senior health editor and writer for HealthiNation.

Reviewed by:

Alexandra Schwarz, MD

Alexandra Schwarz, MD, is a board-eligible sleep medicine physician and a board-certified family medicine physician. She is a member of both the AASM and the ABFM.

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