Tips for Yard Work and Home Improvement with Ankylosing Spondylitis

What are tips for doing yard work, home improvement, or household chores with AS?

1. Exercise regularly 

Regular exercise may help maintain or improve your range of motion. AS symptoms tend to worsen with inactivity and improve with movement.  You should talk to your doctor about which activities are safe for you to perform.

2. Practice good posture and lifting technique

“It is important to be mindful of how you are standing, sitting, lifting, or carrying objects when you have AS,” says Maggie Cadet, MD, Rheumatologist in New York City. “Poor posture and lifting techniques may actually worsen your pain. It predisposes you to risk of injury.”

When lifting, make sure to:

• Spread your feet to at least hip width to give yourself a more sturdy base

• Get close to the object

• Bend at your knees

• Keep your back and waist as straight as possible

• Activate your core muscles, which helps protect your lower back

• Lift slowly using your leg muscles (not your arms or back)

• Don’t twist your back while lifting or carrying

If you’re unable to use good lifting techniques with an object, this means you probably need another person to help.

3. Place a towel under knees when kneeling

Kneeling can put a lot of strain on the knees. Some cushion under the knees may help. A towel is a low-cost way to support the knees when kneeling, but you can also buy specialized kneeling pads and mats online or at the store. Wearing knee pads may also help.

4. Avoid over-reaching

When you reach for something with your arms, you may round or strain your back. “You may want to try to get an assisted device that can help you reach the object,” says Dr. Cadet.

5. Move your feet toward the object you’re reaching for

Sometimes, it’s tempting to just reach far for something instead of taking a step closer to the object. This could cause a lot of strain for your back.

Instead, try to move your feet frequently so that you’re always near the object you’re reaching for. When kneeling in the yard, keep moving your body so you’re directly in front of where you’re working.

6. Avoid sitting with your legs folded for long periods

Sitting cross-legged or kneeling with your weight on your heels may be comfortable while gardening. Holding these positions for too long may strain the joints and the spine. When you need to work near the ground, it may help your back to:

• Switch sitting positions often

• Take breaks to walk around the yard or home to release the muscle tension

• Stretch in between tasks to release the muscle tension

• Make sure your back isn’t hunched over

7. Take your time

You may be able to do all the chores and tasks that you want, but it may take you more time compared to someone without arthritis. Avoid rushing to reduce your risk of injury. Good tips include:

• Take breaks

• Carry several small loads instead of one big load

• Stretch in between tasks

• Warm up and stretch before lifting a heavy object

8. Ask for help when needed

Don’t be afraid to ask others to help carry a heavy item, reach for a high object, or squat for something on the ground. Getting help for these tasks may help reduce your risk of injury, and an injury could affect your mobility even more in the long run.

What should I do if my ankylosing spondylitis is preventing me from doing daily activities?

Ideally, your AS treatment should help manage symptoms so that you can do chores around the yard or house without too much disruption.

“Please talk to your doctor if you’re not feeling that you are able to move and perform these activities,” says Dr. Cadet. “There are many treatment options out there — as well as physical therapy and assistive devices — that can help you.”