Ankylosing spondylitis is typically associated with inflammatory back pain that can impair movements and reduce the quality of the patient s life. Here are 5 exercises that can be used to treat ankylosing Spondylitis.

Walking: Walking is a low impact workout that can be very beneficial for ankylosing spondylitis patients. This is the ideal way to ease the body into exercising. Start with a short 5-10 minute walk and gradually increase the duration of your walks to half an hour at a stretch. Try and keep your spine as straight as possible and hold your head high while you walk. Walking can help relieve pain and increase the range of movements.
Swimming: Swimming is another low-intensity workout that can help. This type of exercising helps strengthen the muscles and heart while minimizing joint pain. Swimming puts no pressure on the joints and hence is ideal for ankylosing spondylitis patients. The breaststroke can help build chest expansion and make your neck and shoulders more flexible. For a little extra pampering, you could go for a swim in a heated pool.
Lightweight Training: Look for lightweight training exercises that help strengthen your muscles without putting pressure on the joints. Plank exercises are great as they work many muscle groups simultaneously. You could also try lifting light weights or household canned goods to strengthen your limbs. Exercise machines can be helpful but must be used with caution. The key to exercising is to start slowly and gradually increase the duration of time you hold a position and the number of repetitions.
Yoga: Yoga is very beneficial for patients with musculoskeletal conditions. It reduces pain, increases flexibility and helps open out the joints to make them more mobile. Yoga also helps boost mental health and reduces stress and anxiety. When practising yoga, start by stretching the muscles and gradually work your way through the asanas. Do not be in a hurry to move from one position to another. You should ideally aim to fit in half an hour yoga into every morning.
Dance: Dancing is the most fun way to exercise. This helps burn calories that in turn helps with weight management. The lower your weight, the lower the pressure on your joints. Pick a tempo that you are comfortable with and limit repetitive motions to avoid straining any part of your body. If you like you could even join a dance class.

5 Exercises For Managing Ankylosing Spondylitis!

Eggs are usually the first thing that comes to your mind when you think of a protein source that is cheap and easily available. You can eat them boiled, fried, scrambled or pair them with other foods. They are a powerhouse of nutrients such as vitamins and minerals that nourish your body.

Here are the reasons why eggs are considered to be the perfect super foods:



Eggs contain Antioxidants: Eggs contain antioxidants such as Lutein and Zeaxanthin that help in providing nourishment to the eyes. It prevents certain diseases such as macular degeneration and eye cataracts.
They are a nutrient powerhouse: They contain heart healthy fats, protein, Vitamins, minerals and other trace nutrients. They are also rich in Phosphorus, iron and Vitamin A. Don t throw the yolk away fearing its cholesterol content as it contains most of the egg s nutrients.
They promote satiety: The carbohydrate content in eggs not being excessive, it spares the blood sugar levels from the dreaded spikes. Also, the high protein content of eggs tends to promote satiety. Eating eggs on a regular basis as a part of a healthy diet is known to reduce weight and lead to fat loss.
They are good for your hair and skin: They contain Vitamin B12 and sulphur, both of them being panaceas of skin and hair related woes. Eggs are known to be the best sources of keratin (a type of protein present in nails and hair) in terms of bioavailability. (Bioavailability is how well a nutrient is absorbed by your body.)
Boosts good cholesterol levels in the body: Regular egg consumption has been shown to increase good cholesterol levels (HDL) in the body, which in turn reduce chances of stroke and other heart diseases.
They contain protein in good amounts: Eggs are the cheapest source of proteins and also the most readily available ones. They contain all the 9 essential amino acids that are required by the body. Eggs are one of the most preferred foods to gain muscle as the protein from eggs can easily be absorbed by the body. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.
Also Read: What are the benefits of eating antioxidant seed mix snacks daily?

Eggs - 6 Reasons That Make It A Super Food!

There is probably no house in India, where dishes are prepared without the use of ginger. It forms an amazing spice that is savoury, both for spicy and sweet dishes and as a result, most Indian dishes include this spice for making them tastier and healthier. But did you know that both fresh and dried ginger has medicinal properties as well?

Here are the top 13 benefits proffered by ginger

Healing properties: Ginger can be used as a fresh root or a milled powder for healing all kinds of sores and cuts and it prevents spread of infections.

Helps in relieving pain: If you can boil ginger for a short time and drink the liquid, it can help in alleviating the chronic and acute pain caused by arthritis, rheumatism, abdominal cramps, back pain, bronchial asthma and bronchitis, neck stiffness, inflammation in the kidney and liver.

Regenerating properties: Ginger can help in increasing the blood circulation, eliminating toxins and regenerating the tissues that have been harmed with any kind of disease.

Fat burning abilities: Ginger can act as a fat burner and aids in weight loss. It can create a feeling of fullness and reduces sudden food craving so that you will not have to snack in between meals.

Anti-inflammatory properties: Regardless of what has triggered the cause of pain, ginger has the potential to set you free from it owing to the anti-inflammatory properties contained in ginger roots.

Helps in relieving sinusitis: Ginger has a notable impact on the health of those suffering from sinusitis. If you are suffering from asthma, you may have it too.

Alleviating nausea: Ginger root can soothe the nerve and can prevent headache, vomiting and migraine. It can relieve you from tiredness and soreness of muscles caused due to long voyages.

Fighting abdominal discomfort: By consuming ginger tea on regular basis, your digestion, as well as food absorption, can be prevented.

Reduction of inflammation: Ginger root helps in soothing swollen joints and tired muscles. It is also recommended for relieving pain and burning sensation.

Fighting menstrual problems: Dipping a towel in ginger tea and putting in the region of the uterus can aid in relaxing the muscles.

Relieving stress: A cupful of ginger tea can aid in improving the mood and reducing stress and tension.

Empowering the immune system: The antioxidants contained in ginger roots can help in strengthening the immunity system by reducing stroke risk and cleaning arteries.

Treating cancer: It has been proven that ginger tea can kill cancer cells.

There are specific rules and ways of consuming Aadrak (ginger) by people of different constitutions and regions. An Ayurvedic constitutional examination can help you in understanding which and when is the best way for you to consume ginger.

Ginger - 13 Health Benefits You Never Knew

Ankylosing spondylitis refers to a form of arthritis that affects the spinal column. This condition causes the bone vertebrae to fuse together leading to a rigid spine. Depending on the extent of the damage, this could result in mild changes or in a stooped posture. Although the cause of this disease is not known, it is said to be passed down from one generation to another through a gene called the HLA-B27. This gene is also linked to spondylitis.

Ankylosing spondylitis cannot be cured, but with treatment, the pain and stiffness associated with it can be managed. Along with medication, physical and occupational therapy is a must when treating this disease. In some cases where the disease has caused severe deformities, surgery may also be recommended. However, an early diagnosis can also help prevent significant deformity.

A physical exam and an X-ray are the key factors used to confirm a diagnosis of Ankylosing spondylitis. Some of the symptoms associated with this disorder are:

Pain and stiffness: Everyone complains of a backache at some point or the other but a persistent lower back ache could be a sign of something serious. Spondylitis often starts in the sacroiliac joints and hence the lower back, buttocks and hips are the first to be affected. Pain that lasts for more than three months should not be ignored as it could be a sign of Ankylosing spondylitis.
Bony fusion: This condition causes an abnormal growth of bones in the spinal column. This can lead to the fusing of bones in the spine. The bones of the neck, back and hips are most affected by this bone fusion. While this can affect a person s mobility it can also cause complications. For example, the fusing of the ribs to the spinal column or the breastbone can restrict the expansion of the chest while breathing.
Pain in ligaments and tendons: Apart from the bones, this condition also affects a person s tendons and ligaments attached to the bones. For example, pain in and around the heel may be caused by tendonitis.
Other symptoms: The symptoms of ankylosing spondylitis are not restricted only to the joints. Hence, it is also known as a systemic disease. Some of the other symptoms exhibited by people suffering from this condition are fever, fatigue, inflammation of the eyes and a loss of appetite. Some people may also complain of lung and heart problems. 

Ankylosing Spondylitis - How To Know You Are Suffering?

Knee pain is something that can affect anyone - irrespective of their age. While sometimes it may be of minor importance - and can easily be handled by self-care, often, lingering pain is a manifestation of some other serious underlying problem, such as arthritis. In this case, it is imperative that you consult a doctor and take appropriate measures to combat it.

Causes :

Arthritis: The chief cause of lingering knee pain, arthritis itself can be of a number of types:
 Osteoarthritis, which is a result of deterioration of cartilages due to wear and tear
 Rheumatoid Arthritis, an inflammatory chronic disorder
 Septic Arthritis, causing pain, swelling and redness.
 Gout caused due to the development of uric acid crystals in the joints
Fractures: These are caused by the breaking up of the kneecap due to falls or collisions.
ACL Injuries: Caused due to the tearing of the anterior cruciate ligament (that connects the femur and the shinbone). Especially common in sportspersons such as footballers or basketball players.
Meniscus tears: The meniscus or the rubber-like cartilage (that acts as a shock absorber) can be torn by sudden jerks or excess pressure.

Symptoms:The major symptoms of knee pain include weakness, redness, instability, stiffness or the inability to properly straighten or move the leg. Often, a deformity is also visible, such as a bone sticking out of the leg - in which case it is advisable to consult a doctor immediately.

Possible risks :Factors which include the odds of being inflicted by knee pain and cause serious complications include :
Being overweight: This exponentially increases the stress or pressure that is applied on the knee joints - even in doing mundane tasks like walking up and down stairs.
Excessive physical activity: Some activities, such as sports apply excess stress on the knees as compared to other tasks.
Loss of muscle flexibility: Tightness or weakness in muscles causes increasing number of problems in the knees.

All About Knee Pain

There are many ways to treat pain and this includes acupuncture, several natural remedies, technological procedures and surgery. Among the different approaches for treating pain, massage therapy is an effective method.

Massage therapy is one of the earliest therapeutic processes for relieving pain for a long time as it provides ideal relief and performs recovery functions as well. In the modern day, massage therapy is a popular pain relieving remedy, which is utilized by people all over the world.
Massage therapy involves manipulation of the tissues, which is performed by special therapists. There are various types of massage therapies, which incorporate different techniques and procedures.
Long-term massage therapy is not very expensive and has no side effects on the body. With the help of massaging, there is an increased lymph flow, improved blood circulation and several positive effects on the immune system. 
Conflicting views

The current studies on massage therapy are quite conflicting and there are negative views regarding the effects of massage therapy to provide pain relief. Massage therapies are successful in treating several cases of lower-back pain. However, many experts consider massage therapy to be a relaxation technique and not a proper treatment procedure.

They say that massage provides relief to pain, but physical therapy, exercise and medicines are far superior in providing pain relief than massage therapy. Massage provides relief to neck pain, shoulder pain, headaches and carpal tunnel syndrome. However, it is considered that this relief is only temporary and not consistent enough. A single session of massage therapy does not really provide a long-term relief from pain. For better and lasting results, massage therapy should be undertaken regularly.

Multidisciplinary treatment

Massage alone will never provide ideal relief from any kind of pain and a multidisciplinary approach should be taken for pain relief treatment, where massage therapy would be one of the elements. For ideal pain relief, you should practice other measures such as physical therapy, behavioral health care, acupuncture, regular exercise and use massage therapy as a complementary relief method.

Massage therapy can never be the main treatment procedure for treating pain and it is an accompanying treatment method which you should practice along with major treatment procedures. Massage therapy combined with other therapies will provide you effective pain relief.

Massage therapy for pain provides effective temporary relief from pain. It should be performed by a trained massage therapist and for good results must be performed every day. However, massage therapy is not a primary treatment measure and should be a part of a multidisciplinary approach for pain relief. In case you have a concern or query you can always consult an expert & get answers to your questions!

Massage Therapy for Pain - An In-Depth Analysis!

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