When living with the inflammatory back pain of spondyloarthritis, it’s important to strengthen the back muscles and practice good posture. These six exercises are easy to add to your routine at home because they are quick and require no equipment. Before starting any new exercise regimen, always ask your doctor first. If you experience pain or any discomfort while exercising, stop the exercise and tell your doctor.

1. Shoulder Raises

• Pull your neck and shoulders back as you stand up tall.
• Pull your shoulders up near your ears and hold for 10 seconds.

2. Side Knee Touches

• Stand up tall. Bend over to one side, reaching for your knee. Hold for 10 seconds.
• Straighten up and repeat on the other side.

3. Wide Step Stretches

• With one foot take a wide step to the side and put your hands on that knee as you bend your knee slowly. Hold for 10 seconds.
• Straighten up and repeat with the other leg.

4. Wide Side Stretches

• Stand with your legs far apart. Lean to one side and put your hands on that thigh as you lower your body slowly. Hold for 10 seconds.
• Straighten up and repeat on the other side.

5. Arched Back Stretches

• Get on your hands and knees. Put your head down and arch your back up. Hold for 15 seconds.
• Return to the starting position. Push your chest forward and raise your head back. Hold for 15 seconds.

6. Arm & Leg Extension

• Get on your hands and knees. Slowly raise your left arm and right leg up. Hold for 8 seconds.
• Return to the starting position. Raise your right arm and left leg up. Hold for 8 seconds.

Tips:

• Repeat these stretches as many times as you are able.
• Get in the habit of checking your posture. Throughout the day, make sure your back is straight, shoulders aren’t scrunched up near your ears, feet are flat on the floor, and head is not looking down. Use a wall or other stable vertical surface to check the straightness of your posture.

Source: Ankylosing Spondylitis Posture Exercises. YouTube.com - Turkish Society for Rheumatology and Turkish Society of Physical Medicine and Rehabilitation. Published May 18, 2017. Accessed January 2018. 0:58, 1:44, 2:02, 2:22, 2:44, 3:12.