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Do you have days when getting out of bed is a Herculean task? The mornings where every movement feels like a monumental effort?
I remember those days all too well. The struggle of slowly maneuvering my way up to a sitting position, the frustration of feeling like my body was rebelling against me. At this point in my long journey with AS, I've found ways to make those mornings less daunting.
1. Invest in a Good Mattress
Your bed should be your sanctuary. Look for a mattress that offers ample support and conforms to your body's contours, relieving pressure points and promoting better sleep. Memory foam mattresses or those with adjustable firmness can be particularly beneficial.
2. Use Pillows Strategically
Experiment with different pillow arrangements to find what works best for you. Placing a pillow between your knees when lying on your side can help align your spine and reduce discomfort. Similarly, placing a small pillow under your lower back when lying on your back can provide extra support. Some people also find relief by using a cervical pillow to maintain proper neck alignment.
3. Practice Gentle Stretching
Start your day with gentle stretches to loosen up stiff muscles and improve flexibility. Focus on movements that target your back, hips, and legs, such as pelvic tilts, hamstring stretches, and hip flexor stretches. Incorporating yoga or Pilates into your morning routine can also help improve strength and range of motion.
4. Try Heat Therapy
Heat can work wonders for soothing sore muscles and easing morning stiffness. Invest in a heating pad or take a warm shower to help relax tight muscles before getting out of bed. You can also try heat wraps or hot packs placed on areas of discomfort for targeted relief.
5. Use Assistive Devices
Don't hesitate to use assistive devices like bed rails or grab bars to make getting in and out of bed easier and safer. These simple tools can provide much-needed support and stability, reducing the risk of falls and injuries. Additionally, consider using a bed riser to elevate your bed if bending and reaching are challenging for you.
6. Practice Proper Posture
Pay attention to your posture during the day, starting from the moment you wake up. Sit and stand tall, keeping your spine aligned and your shoulders relaxed to minimize strain on your back as much as you can.
7. Consider Medication Options
Consult with your health care provider about medication options that can help manage pain and inflammation associated with AS. Nonsteroidal anti-inflammatory drugs (NSAIDs), corticosteroids, and biologic therapies are commonly used to control symptoms and improve quality of life.
8. Explore Gentle Exercise
Engage in low-impact exercises like swimming, yoga, or tai chi to strengthen muscles, improve flexibility, and enhance overall well-being. These activities can be very beneficial, as they help maintain joint mobility and reduce stiffness. Be sure to start slowly and gradually increase the intensity and duration of your workouts to avoid overexertion.
9. Practice Mindfulness
Incorporate mindfulness techniques into your daily routine to manage stress and promote relaxation. Mindfulness meditation, deep breathing exercises, and guided imagery can all help calm the mind and reduce tension in the body. Taking time each morning to focus on your breath and cultivate a sense of gratitude can set a positive tone for the day ahead, helping you cope with any challenges that may come up.
Living with AS may present its challenges, but with the right strategies and support system, you can overcome them and live a fulfilling life. As Theodore Roosevelt once said, "Do what you can, with what you have, where you are." Welcome each morning with determination, knowing that you have the power to make a positive difference in your own life.
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