Arthritis & Back Pain Tips

Having been diagnosed with Arthritis over 25 years ago, I know it can be a frustrating time if your back and spine are giving you a hard time!

My experiences, thoughts and tips for a pain free back...

My story with Ankylosing Spondylitis

Having been diagnosed with Arthritis over 25 years ago, I know it can be a frustrating time if your back and spine are giving you a hard time! While studying at University, one day I suddenly noticed that I could hardly jog, my hamstrings were so tight and restricted. It was as though the power had been sucked out of them. Being frustrated was an understatement as I loved my soccer and sports.
Things did not improve as walking became painful as my right hip felt like a lead weight and with certain movements excruciating pain was common. Then after a few days, the pain would subside and I would be back to a normal activity level. Not knowing what this was and when the pain would strike again, it was becoming an extremely difficult time in my life!

And with study now part of my routine, my body was starting to resemble an ironing board! After going to numerous physios and therapists but with no success, it was back to the GP who suggested I go for blood tests to check for signs of Arthritis. Low and behold, I was diagnosed with a form of Arthritis named Ankylosing Spondylitis which causes inflammation of the spine and was the reason for my stiffness and restrictions in my back, neck and hips when moving.

I was informed that the positive aspect from all of this was that exercise would be good for my arthritis. So, something positive did eventuate as I have now learnt to view exercise as part of my lifestyle.

Exercise and Ankylosing Spondylitis

After years of experimenting with different forms of exercise and therapies, I can definitely recommend that you should review your exercise routine if you want to win the battle against Arthritis & Back Pain.

My top tips to follow if you have Arthritis & Back Pain:

 

• Exercise regularly – At least 4 times a week – this will keep your body’s muscles and joints lubricated and working well.
• Variety is the spice of life! – combine the following types of exercise!
  • Cardiovascular Workouts - walking, jogging, swimming or cycling at a medium intensity will help to maintain your heart & lung efficiency!
  • Stretching – a simple stretching programme or a yoga routine will enhance the blood flow to your muscles which will in turn improve flexibility and prevent further injuries to the back and hamstrings.

Neck and Back Stretching Options

To assist lengthening the neck and back muscles, try the following stretches:

Seated Swiss Ball Neck Stretch
While seated on the ball, turn neck 45 degrees to the right and bring chin down towards your chest and then place your right hand on top of your head and gently further stretch the neck on the same angle (Figure 1).

Figure 1 – Seated Swiss Ball Neck Stretch

Superman
On all fours, raise left arm and right leg together so they are parallel to the floor. Head is relaxed looking towards the ground. Return to starting position and raise right arm and left leg together (see Figure 2).


Figure 2 - Superman

Strength Training – by improving your strength with basic resistance exercises, your joints and muscles will no doubt improve your posture and less pressure and pain for the body’s spine!

Less is Best! – 30 minutes per session is fine if you exercise regularly!
Consistency is the key to a successful weekly routine.

Do the basics well, like a champion!
Rest well at night, eat regularly & drink plenty of healthy liquids as if your life depends on it, because it does!

Last but not least – use the K.I.S. theory!

Keep
It
Simple