Replacing stretching and physiotherapy with proper strength training was when my joints started feeling better with Ankylosing Spondylitis
For the first 10-15 years of having AS, I was very much seeking out the traditional ways of healing. I genuinely believed that Physiotherapy was the gold standard industry that fixed pain and sports injuries. I’ve seen over 50 physical health practitioners so it’s taken a lot of money and time to learn that there were better uses of my efforts to feeling better in my body.
Doctors told me to keep moving, but never told me HOW I should be moving. In fact, doing things like yoga and stretching were all making my symptoms worse but I kept doing them because a doctor had said so. Physiotherapists gave simple stability exercises, but never told me how to get STRONGER and become more FUNCTIONAL.
It was only when I became a Personal Trainer and took courses with Strength Coaches with Rehab backgrounds did I learn the importance of proper Strength/Resistance Training and how it relates to changing chronic pain. What I learned is that our bodies are HIGHLY adaptable. If we never expose our bodies to high levels of resistance, then there is very little stimuli driving our bodies to becoming significantly stronger. Simple exercises and stretching will NOT change the robustness of our musculoskeletal system enough to help us in this context. If we aren’t strong enough to carry our bodies around through space and gravity, then day to day movement will contribute significantly more to our pain.
Astronauts who go into space and come back to earth are recorded to have less bone density and muscle mass because their bodies have adapted to less gravitational resistance than what they’re normally used too. Conversely, if we lift heavier weights in the gym and expose our bodies to higher intensities than we’re used too, our physical structure will begin to change and become more robust. The goal is to do this safely and slowly so your body can adapt with time. Once you can lift a significant amount of weight AND your bodyweight, then it should feel much easier when you are just navigating your own bodyweight in daily movements. If these movements are less of a demand on your new structure (body), then it will be less irritating on your joints. This will ultimately make you more functional and confident in your physical world.
Two years of lifting heavy weights (SAFELY) produced more results in my spine than 10 years of stretching. 90% of the work I do with “fragile” clients with chronic pain is teach them to properly strength train. They always end up feeling better in their bodies versus a more “gentle” approach. Once again, strength training can also make things worse if it is done incorrectly. I would highly recommend finding a SKILLED personal trainer in your area if you feel like this may be the missing link in your AS journey!