Everyday Solutions are created by Everyday Health on behalf of our partners. More InformationEveryday SolutionsTreating and Managing Ankylosing Spondylitis Wake Up Well RestedGetting a good night's sleep is something you can't take for granted when you have ankylosing spondylitis (AS). Symptoms such as pain, especially in the second half of the night, can result in poor-quality rest. Then, symptoms like stiffness can make your morning routine harder to manage, says Elyse Rubenstein, MD, a rheumatologist with Saint John's Health in Santa Monica, Calif. In fact, an October 2012 study in the journal "Arthritis Research and Therapy" found that sleep disturbances in those with AS can be related to depression, anxiety, nighttime pain, and back pain. However, you don't have to give up on quality sleep if you put these tips to use. Call Your RheumatologistDifficulty sleeping and back pain at night are two symptoms of ankylosing spondylitis that need to be addressed by a doctor, says Eric Ruderman, MD, rheumatologist and professor of rheumatology in the department of medicine at the Northwestern University Feinberg School of Medicine in Chicago.
If you experience them regularly, it may be a sign to check in with your rheumatologist. "You need to look at sleep problems as a clue that your ankylosing spondylitis isn't as well-controlled as you'd like it to be," he says. Shrink the Size of Your PillowsDr. Rubenstein says that ankylosing spondylitis patients who sleep on large pillows may awake in the morning to find their head hunched forward when they stand up, similar to the way that the pillow propped up their head while sleeping. For this reason, she recommends using a thin pillow at night. You may even find it more comfortable to use no pillow at all to maintain better control of your posture. Stop Propping Up Your LegsAfter a long day of dealing with ankylosing spondylitis, it may be tempting to place a pillow under your legs to provide some back pain relief and better sleep, but resist the temptation. Rubenstein says that using a pillow to prop up your legs can alter your body position when you wake up, similar to the way that a large pillow behind your head can negatively affect your head and neck position.
Firm Up Your MattressAs any mattress commercial on TV can tell you, the quality of your mattress can affect your sleep. A firm mattress is important to support your body's posture and ease pain; even a mattress overlay on top of your current mattress can help. Just don't rely on your mattress to correct all your nighttime woes. "All the mattresses in the world won't solve anything if you have fundamental issues with your back," Dr. Ruderman says. While it's important to have a good-quality mattress, if your nighttime pain persists, it's best to check in with your rheumatologist. Plan for Enough SleepWhen you have ankylosing spondylitis, getting adequate sleep is even more important than it may be for other people, says Rubenstein. According to the Centers for Disease Control and Prevention, the standard for adults is between seven and nine hours of sleep every night. Create a better sleep habit by going to bed at the same time every night and waking up at the same time every morning. It also helps to make your bedroom a place of quiet relaxation, and keep out the TV, laptops, tablets, and other electronic gadgets.
Develop a Morning Routine to Ease StiffnessIf you can't sleep at night, don't fret — instead, try planning a morning routine to address ankylosing spondylitis symptoms like stiffness, back pain, and inflammation. Starting the day with stretching and movement — as well as using non-steroidal anti-inflammatory (NSAID) medications — can make your morning more pleasant, Rubenstein says. "Stretching is very important with ankylosing spondylitis, and morning is an ideal time to do it," Ruderman adds. Additionally, some people may benefit from a hot shower or back exercises to alleviate morning stiffness, he adds.Last Updated: 03/05/14 AS: More Than Just Back Pain AS Treatment Overview 7 Reasons Why Exercise Is Good for Ankylosing Spondylitis Myths and Facts About AS Treatment Conditions › Inflammatory Arthritis › Ankylosing Spondylitis › Although you cannot completely control your posture while sleeping, you can get started in a straight position on a firm mattress with no pillow under your
Since pain may seem more severe at night, you need a good foundationYour mattress should be firm and definitely not sag, but can be covered with a variety of relatively thin pads, which cushion the mattress, distribute pressure evenly, and are still comfortable. "Egg crate" or "Waffle" mattress pads made of foam can be found in most hospital supply stores and department stores. They tend to be warm, as are most foams, and are somewhat difficult to move around on. You can also purchase high-quality 1-1/2-inch thick foam, cut to measure for your bed, from local craft stores. Foam tends to "bottom out" over time and may need replacement long before your mattress has worn down. The benefits of waterbeds are questionable. Even if they are tightly filled, they probably do not provide sufficient support at the crucial areas (they sag where we bulge) and they may be difficult to get out of and to maintain. the other hand, they can keep you warm and provide a degree of comfort.
If your back is rigid or you are in spasm, side rails on the bed can help you pull over to the side of the bed or to get up. These are available at medicalA "Posey" ladder is made of canvas rungs and attaches to the foot of the bed to provide you a means of pulling yourself up. This article is an excerpt from Straight Talk On Spondylitis, which is published by the Spondylitis Association of America. more about the SAA and purchase your own copy of Straight Talk What Is Rheumatoid Arthritis? Non-surgical Treatments for Rheumatoid Arthritis Juvenile Idiopathic Arthritis Center Sign Up for FREE to spineadvisor, SpineUniverse's monthly eNewsletter Intra Articular Steroid Injection Pregnancy with Rheumatoid Arthritis Mattress & sleeping posture for Ankylosing spondylitisIt should neither be too hard, nor should it sag. If it is too soft, an abnormal spinal curvature may develop in the long run. 2) A Water bed is not advisable as it does not provide sufficient support for the back.
3) Before you buy a new mattress, try lying on it for 20 minutes to ensure that you are comfortable. 4) Use a thin pillow. Avoid a thick pillow & avoid pillows all the time as they may encourage abnormal cervical spine posture in the long run. A pillow causes over-extension of the neck and spine. A small folded towel can take the place of a pillow. 5) Try not to keep any pillow under your feet. 6) Avoid the sideways curled up position. 7) Sleeping on the abdomen (prone) or on the back is better than sleeping sideways. This helps prevent spinal & hip deformity in the long run. 8) Do not wear any splint, brace or corset when you go to sleep. 9) A few simple stretching exercises before going to bed will help. To rise form bed-- 1) Turn to one side and bend both knees. 2) Drop your feet over the side of the bed. 3) Move to the edge of the bed and put your feet dangling over the edge. 4) Stand up, keeping your back straight. 5) A handle on the adjoining wall should help you get back easily.