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At home, try bridges: Lie on your back, knees bent, feet flat on the floor hip-width apart, arms relaxed at your sides.Lift your buttocks off the floor, pushing with your heels, so your body makes a straight line from your knees to your shoulders.
It’s a simple equation — the more you weigh, the more stress you put on your joints, including your hips.
Losing excess weight can lighten the load on your hips, helping to ease pain.
He or she can evaluate your strengths and weaknesses and tailor a program to help you manage pain and stiffness.
You can also ask your physical therapist about such as things as what sleep positions are best to help manage hip pain.
The pain and stiffness associated with ankylosing spondylitis often starts in the spine, but inflammation can work its way into other joints, including the hips.
And because many muscles, tendons, and ligaments crisscross the hips, they are crucial to movement — and your quality of life.“The hips are so important,” says Lan Boeme, a physical therapist for UCLA Health in Los Angeles.Your spine is made of 24 moveable bones called vertebrae that provide the main support for your body, allowing you to bend and twist.Each of the vertebrae are separated and cushioned by a gel-like disc, keeping them from rubbing together.This weakness can cause the bones to slip forward out of normal position, called spondylolisthesis, and kink the spinal nerves.Treatment options include physical therapy to strengthen the muscles. In some cases, surgery can realign and fuse the bones.She works with many people in the entertainment industry, including lighting technicians who need to maintain mobility to do their jobs.Many of her patients complain of hip pain as the condition progresses, she says.“The nice thing about the pool is it takes a lot of compression off your spine,” Boeme says. But if it causes pain, take it down a notch to an elliptical machine or walking — or get back in the pool. Each joint has joint fluid, and every minute you’re moving you are lubricating your joints.She suggests treading water if you can or using a flotation device to mimic bicycling or jogging in the water. Low-impact activities that combine mobility, strengthening, and functional training may be the best choice for people with ankylosing spondylitis, according to the Spondylitis Association of America.Spondylolysis and spondylolisthesis are conditions affecting the facet joints that align the vertebrae one on top of the other.Spondylolysis is a weakness or stress fracture in the facet joint area.