Kickas.org Forums Ankylosing Spondylitis General Discussion #1 AS Web Support Group Exercise and AS

All,
I have been stretching and exercising both regularly and rigorously for the past 3 months. I find my back and neck stiffer, and my neck crackles like it will shatter when I turn my head from side to side.

It wasn't this bad before I started exercising.

I am on Enbrel for the last 5-6 months have been in low/no pain ever since.

Makes me wonder if my exercise routine is accelerating fusion in my spine and neck!

I hope not!!

Inputs/Comments anyone?

-R_man

Actually, I took part in a study at Stanford that demonstrated that people with AS who exercise regularly and vigorously maintain their functional status longer and have less pain and stiffness.

Now, which is cause and which is effect is debatable, but it does show that low-impact exercise is safe.

(Got that everyone? LOW IMPACT??? i.e. not running or full-contact football or heavy weightlifting?)

Come swimming with me!

I've had AS for years, SIs and L5 fused, one foot fused, lots of mechancial damage. I work out about ten hours a week, have a resting heart rate of about 55, my BMI is 21. And I don't hobble home from my workouts. One key is finding a really good trainer and investing for an hour's worth of his or her time, someone who knows at least about bad backs. Low impact is what you are looking for, and weight machines that work your muscles without stressing your back. My normal workout consists of one day with a ten minute warm up on the elliptical - - the perfect machine for low impace exercise, no stress on the back at all - - keep off the treadmill!!!! - - then about 45 minutes of weight training, upper body one day, lower body the next - - the muscles need a 24 hour rest after weight training - - and "safe" ab workouts using one of those big beach balls, legs hooked over it, keeps your spine firmly on the mat and makes you use your ab muscles, no back strain. Then a 30 minute cardio workout on the elliptical, keeping your heart rate in target range for at least 20 minutes of it. Then a cool down on the elliptical, and some final stretches. Your muscles will not like you initially if you have been sedentary - - and remember, it's normal for all people, even those who don't have AS, to be a bit achy when embarking on an exercise program since most people have done less activity over the years due to whatever, and you have to get your body in shape. But a good trainer will show you what machines to use, how to avoid stressing your back when stretching, doing abs, etc. I feel much better two years into this program than I did when my major exercise was working the remote, am 25 pounds lighter, have more endurance and less pain. I highly recommend it, just don't overdo and try to enjoy the process.

I think when you say regularly and rigorously perhaps you have been goingn to the gym and overdoing it, then ending up sore and not going to the gym for a few days. Take it slow and easy, work with light weights and gradual increase, start out with only a ten minute cardio workout. Many non AS folks - - my trainer, who is a woman, tells me it's particularly true of men - - are a bit too gung ho, want to accomplish too much in too little time, and end up burning out, feeling sore, etc. Better to ease up a bit and work up to it, especially with AS as a consideration.

Cheryl

I'm with you on the swimming, because you don't sweat in the water I had a pool when I lived up in Port St. Lucie (that's Florida) and swam laps an hour a day. Now I live in the Florida Keys, no pool, but we do have the ocean. Kinda tough to swim laps in the ocean - - I'm in the water a lot but am a wuss, keep my eye peeled for large fish with jaggged teeth , much to my boyfriend's amusement, as he's been diving since he was a kid and never been eaten by a shark. So now I hang out at the gym, still swim but not a concentrated hour a day, and use a snorkel and fins which of course makes it all too easy.

Cheryl

I too believe gentle exercise daily is important to maintain range of motion, increase muscle strength, endurance, etc...

I cannot tolerate any high impact exercise as well as some lower impact exercise, such as swimming in a pool or walking more than 15-30 minutes.

My weekly exercises consist of a modified Pilates for 30 minutes, riding a recumbent bike with a pillow behind my back for 15 minutes, walking outdoors on good days 15-30 minutes, and using Therabands to i ncrease muscle strength. On bad days I gently stretch all my joints through every range of motion. You may want to consider seeing a Physical Therapist so you can develop a safe home exercise program.

I used to be very athletic and miss it greatly but feel fortunate that I can still walk short distances.

Make sure you listen to your body. Some soreness is o.k. after a workout but if it lasts more than a couple of hours, cut back the next time.

I hope this helps- Good luck!

Shari

I can add to this one!Like ive said before surfing has kept me going as well as I am .If I dont get exercise I actually feel a lot worse and my body responds well to a relaxing workout well !!Esp in a no stress situation since my life is so stressfull lateley...Steve

I absolutely agree. Swimming is the best execise for AS kickers!! Swimming keeps your lungs and muscles healthy.

Hi: I swim mornings Monday through Friday, hike most Sundays and walk during the week. I will start biking soon. I am not hiking today because I am visiting my brother in Nanaimo on Vancouver Island. Keep active...Tom

Hi
I have to exerices daily, they r only simple stretches. If i dont do this i become very sore and very stiff and a very limited range of motion. These exercises were given to my by my physio a few years ago, and they really do work, i can still get flare up but have to work through it or i cant move. I have just started swimming, hopefully that will help to. This is the only exercise i do, there was some soreness when i first started but the little bit is normal like said before when startin exercise routine.
good luck
take care
heather

Hi
I swim regularly 3 times a week.My spine is completely fuzed but I did find a way to swim on my back so that I could keep my head above water. I found out that if i did skip a swimming day that the following day I would be more in pain then usual. My neck creaks like you describ but that is just because of the damage the AS monster did to me.
Always do your light stretching and exersises..Try swimming if you can.That works for me.
Ray