9 Self-care Tips to Help With Ankylosing Spondylitis

Ankylosing spondylitis is a rare kind of autoimmune arthritis that can cause inflammation in the spine, joints, and other parts of the body. Like most medical conditions, medications are an important part of treatment. But they aren’t the whole story. 

Self-care is an important part of feeling your best, especially when you have ankylosing spondylitis. There are many different definitions of self-care, and it means different things to different people. In this case, self-care means taking a proactive, personalized approach to our own health and well-being. And this goes well beyond medications. 

The following changes can make a profound impact on how you feel. And the best part? Most of them are free.

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1. Try a new diet

The foods you eat can affect how you feel day in and day out. Certain foods increase inflammation, worsening ankylosing spondylitis symptoms. Other foods decrease inflammation, helping you feel better. 

Every person has their own set of symptoms and their own food triggers, so there’s no one-size-fits-all approach to diet. Keeping a food journal is a good way to help identify which foods you may want to eat more or less of.

If you are looking for an easy place to start, the Mediterranean diet is anti-inflammatory and heart-healthy. And it’s great for people with arthritis. It focuses on: 

• Fruits and vegetables

• Whole grains

• Healthy fats (like olive oil)

• Lean proteins (like chicken and fish)

Some herbal supplements may help joint pain, too. But keep in mind that more info is needed to know if they truly help.

2. Manage your stress

Stress makes it tough to feel your best. It comes in different shapes and forms. Here are some types of stress and related examples:

• Physical stress: a recent injury, lack of sleep, or overexertion

• Work stress: long hours or an unsupportive working environment

• Emotional stress: family issues, depression, or anxiety

• Health stress: an infection

All types of stress can trigger ankylosing spondylitis flares (periods of worsening symptoms). In addition to your normal treatment for flares, try incorporating a few stress management exercises:

• Diaphragmatic breathing

• Progressive muscle relaxation

• Taking a break from social media

• Mindful walking

3. Hot or cold therapy

Some people with ankylosing spondylitis find that warming up or cooling down works wonders for their symptoms. This can include things like:

• A hot bath or using a heating pad, which can help loosen stiff joints

• A sauna, which has other health benefits as well

• Ice packs on areas of pain

• Ice baths, which have been shown to decrease inflammation

4. Quit smoking

Smoking makes ankylosing spondylitis worse. If you have been thinking of quitting, this may be a good time. People with ankylosing spondylitis who smoke are at higher risk of more severe symptoms and disability. So, quitting smoking is a powerful way to improve your symptoms (and overall health).

5. Exercise and stretch

When you’re in pain, exercise might sound like the last thing you want to do. But movement is one of the best things you can do for your joints when you have ankylosing spondylitis. Exercise helps strengthen the muscles around your joints. And stretching helps keep your joints flexible. 

It’s important to listen to your body when you begin to get active again:

• Some days will feel better than others, and that’s OK. 

• Some exercises or stretches may hurt while you do them. 

• A certain type of workout may leave you very sore the next day. 

• If that’s the case, make adjustments along the way. Maybe try to lessen the intensity the next time. Or try a new exercise that is easier on your joints, like swimming. 

6. Try physical therapy

If you aren’t sure where to start when it comes to exercise — or you are worried about hurting yourself — ask your healthcare provider about physical therapy (PT). A physical therapist can design a routine specific to your body’s needs and limitations. That way, you can ease into things and progress at your own pace. 

7. Practice mindfulness

Mindfulness is a great tool to help people cope with all different kinds of arthritis. The word can sound intimidating. But it is simply a way to slow down and increase awareness of your mind, body, and surroundings. It helps you focus on what you’re experiencing in a given moment, without judging or trying to change it. It is meant to help you enjoy the moment and worry less. Practicing mindfulness could include meditation or other techniques like breathing exercises.

8. Improve your sleep routine

High-quality sleep not only improves fatigue but it helps with joint pain, too. So, making sleep a priority is a key part of living with ankylosing spondylitis.

This being said, pain from ankylosing spondylitis itself may make it hard to get the sleep you need. If that’s the case, the following can help:

• A bed that provides enough support

• Adjusting your sleeping position (try sleeping on your back if possible)

• Sleep hygiene tricks (like a consistent bedtime and a dark, quiet environment)

9. Look at your medication routine

Last but not least, medications matter, too. If you aren’t taking your medications as directed, don’t be hard on yourself. Instead, get curious about what’s getting in the way:

• Is it hard to remember to take them?

• Are you experiencing side effects? 

• Is it a cost or health insurance issue?

• Do you have a way to pick up your medications? 

Whatever the issue, there’s always a solution. Talk to your healthcare provider. They want to know about these issues and help you work through them. 

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Written by:

Samantha C. Shapiro, MD

Samantha Shapiro, MD, is a board-certified rheumatologist and internist with expertise in autoimmune and inflammatory conditions. She founded the division of rheumatology at Dell Medical School at The University of Texas at Austin.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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