Posture & Mobility: Rethinking the Way You Move
Living with Ankylosing Spondylitis – By Clive
Posture and mobility aren’t just buzzwords when you’re living with ankylosing spondylitis (AS) — they’re daily challenges and lifelong disciplines.
This topic feels personal for me, because the condition affects everyone so differently. What works for one might not work for another. I can only share what I’ve learned through my own trial and error, but hopefully, you’ll find something useful in it for your own journey.
The Old Advice Wasn’t So Useless After All
When I was growing up, there was a lot of emphasis on keeping a straight back:
“Head up, shoulders back, chin up — stand like a gentleman.”
At the time, it felt like nagging about appearances. But I’ve come to realise it was building habits that would help me later on.
With AS, pain tends to make you hunch forward, protecting sore joints like the spine, hips, or shoulders. But the more you cave in, the more your body adapts in the wrong direction — and that’s hard to undo.
Posture: A Daily Discipline
Posture needs to stay on your radar — all the time. Whether sitting, standing, walking, or lying down, it’s something I’ve learned to actively manage.
A few things that have helped me:
Sitting on the edge of a chair instead of leaning back, knees at 90°, tilting the pelvis slightly forward.
Standing desks — a great option if you can use one.
Firm floor breaks — lying flat on a firm surface occasionally to let the spine decompress and realign.
Even when lying down, I pay attention to any excessive lower back arching, as that can cause issues too.
Movement with Intention
Mobility isn’t just about staying active — it’s about moving deliberately. With inflammation or tightness, instinctive movements can cause injury.
Take getting into bed, for example. I do it in a controlled sequence:
Turn with back to bed.
Sit down squarely.
Lower myself sideways, lifting legs.
Roll into position.
Getting up is just as structured:
Roll to my side.
Push up to seated.
Plant feet.
Stand slowly, using core and thighs.
Yes, it’s almost robotic — but in a good way. Over time, these conscious movements become second nature and help protect your joints.
Strength = Stability
Funny thing is, this slower, structured movement builds strength.
Simple tasks become functional exercises. Standing up feels like a gym squat: you engage your core, thighs, glutes, shoulders.
You don’t have to hit the weights. Even bodyweight exercises like:
Squats
Lunges
Resistance band work
…can help improve posture, build muscle, and prevent injury.
Tools & Tricks I Use
A few extras I’ve personally found helpful:
Inversion table / back swing — This straps your ankles and gently tilts you downward, relieving pressure on your spine.
⚠️ Caution: Not for everyone — check with your doctor if you’ve got blood pressure or eye issues.Stretching routine (5–10 mins daily):
Arms overhead & side stretches
Ankles & knees loosened
Toe touches (hamstrings)
Gentle spinal twists
Neck stretches (left/right/up/down)
Neck flex/extend
This wakes up my body and reinforces better posture throughout the day.
Posture While Sleeping
Yes, posture matters even when you’re asleep.
Make sure you have a Supportive mattress
And a Pillow that keeps the neck in alignment (for back or side sleepers)
I often find I can’t stay lying down for too long — my body stiffens up. When that happens, I get up, walk around a bit, and come back to lie down.
Even short movement breaks like that can help reduce stiffness and pain.
Final Thoughts: Keep Moving
If you’re not an exercise person — don’t worry. You don’t need to be. But don’t stay still for too long either.
Movement is medicine:
Walking
Stretching
Cleaning the house
Gardening
It all counts.
Yes, you may lose a bit of flexibility — the fluid movement you once had — but that’s okay. This condition doesn’t mean giving up on mobility. It just means redefining it.
You’re not broken.
You’re adapting.
And that, in itself, is strength.
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