One of the most frustrating things about ankylosing spondylitis (AS) is feeling pain not from exertion but from doing nothing but trying to get a good night’s sleep.
Back pain is the most common symptom of ankylosing spondylitis, and stiffness can get worse with rest, so it may be worst in the morning, just when you want to start your day. You may also experience pain and stiffness in other areas of your body, such as your neck, shoulders, hips, or feet.
While it’s important to work with your doctor to find the right ankylosing spondylitis medication for you, there are also some natural pain-relief strategies you can try to help manage your back pain and other symptoms.
What are the natural pain relief options for ankylosing spondylitis?
Here are some things you can do to help:
1. Stretch and exercise regularly
If you have ankylosing spondylitis, you need to stay active to maintain your flexibility. Exercise and stretching can help reduce pain and stiffness, and the best exercises are those that are low impact. Working out at the end of the day when you are less stiff may be best.
2. Practice good posture
Over time, AS can cause your vertebrae to fuse together, putting pressure on your spine and leading to a hunched posture. This can create a cycle of pain (malefic posture), where you tend to hunch over if you have back pain, which can put more pressure on your spine. To help combat this, check your posture regularly at home and at work. Make sure you are well aligned and do gentle range of motion exercises regularly to avoid long periods of immobility. You can reinforce good posture by regularly checking your alignment against a wall. You don’t want your spine to stiffen into a curved position, so aim for a tall, straight posture.
3. Check your sleeping position
Sleeping position is also important, you need a firm bed and a pillow that supports your neck properly. Avoid using pillows that are too high, sleeping on your stomach is the best position for you, but some people can only sleep on their side or back. For comfort, you can tilt your head from side to side, this exercise helps improve your posture every day. Do sessions of up to 20 minutes to help relieve back pain.
4. Soak in warm water
A warm bath or shower is a natural way to relieve pain and stiffness caused by ankylosing spondylitis. Stretching to relieve pain and stiffness is also best done after a warm bath. Avoid stretching when your joints and muscles are cold. Alternating hot and cold compresses to painful areas is another natural pain relief strategy you can try.
5. Massage Therapy
When performed by a therapist familiar with treating ankylosing spondylitis, massage can be helpful. Massage not only helps relieve pain and stiffness from ankylosing spondylitis, but it also helps relieve the stress that comes with having a chronic condition.
6. Yoga
Yoga is a great natural pain relief for ankylosing spondylitis. You need to start with very basic poses and be patient, but if you work with an instructor who can modify yoga poses for you, you can really benefit from this form of exercise. Results from a clinical trial of yoga for chronic low back pain showed that yoga reduced pain and improved function while also improving sleep quality in adults with the condition.
