Following your treatment plan is the first step. But there are other self-management approaches that may work to help relieve symptoms as well. Mindfulness meditation is one such approach, according to the Arthritis Foundation.
What Is Meditation?
Meditation is an ancient mind-body practice that can be used to promote relaxation, decrease stress, cope with illness, and improve overall health, according to the National Center for Complementary and Integrative Health (NCCIH). There are a number of types of meditation you can try, but most involve focusing your mind for a period of time while sitting or lying in a comfortable position in a quiet place with as few distractions as possible, says the NCCIH. Meditation also involves having an open attitude, and letting thoughts and other distractions come and go without judging them, the NCCIH adds.
How Meditation May Help Ankylosing Spondylitis
Although meditation can’t cure ankylosing spondylitis, it can help you better manage its symptoms by promoting relaxation, reducing stress, and improving your outlook and overall mood, according to the Arthritis Foundation. “I think science is just now proving what some spiritual traditions have been saying for thousands of years: that a consistent meditation practice [can help] lower your stress levels, make you more productive and efficient, normalize your sleep, and boost your immune system,” says Lodro Rinzler, a Buddhist meditation teacher in New York City and author of seven books on the topic. Meditation may also help ease the chronic pain associated with ankylosing spondylitis. Although research on the benefits of the approach is limited, a study published in June 2020 in the Journal of Nursing Scholarship found that daily meditation for 20 minutes a day over 12 weeks reduced pain in people with a chronic pain condition. And the Arthritis Foundation recommends mindfulness meditation as a complementary therapy — meaning, in addition to medication prescribed by your doctor — to help manage your symptoms.
How to Get Started
Once you’ve decided to try meditation as part of your ankylosing spondylitis management plan, the question is: How to begin? For those just starting out with mindfulness meditation, Mindfulness.org, a Chicago-based organization devoted to teaching its practice, recommends the following: Start with a modest goal. Don’t go in thinking mindfulness meditation will resolve all your symptoms right away, and don’t try to meditate for long periods of time when you’re first starting out. Focus on one particularly troubling symptom you want to address and try meditating for just a few minutes. Don’t be disappointed if you have difficulty focusing to start. Finding the right approach for you may take time. Keep to a schedule. Once you’ve found a mindfulness technique that works for you, stick to it. Set aside time every day to practice — perhaps first thing in the morning, or right before you go to bed. Remember posture and positioning. Maintaining good posture is vital to mindfulness, as is finding ways to safely get into position and get up after your daily practice. “If the physical posture is not comfortable for someone with ankylosing spondylitis, they can try the same technique but lying down on the ground,” Rinzler adds. It’s also best to find a quiet, comfortable place to practice. If there’s a lot of noise or people around, you may get distracted and, thus, disrupted. Still, if you lead a busy life, learn to meditate on the go and find a few minutes to meditate at the office, on your commute, or even while taking a walk. Try multiple meditation methods. Some types of meditation you may want to consider include yoga breathing, active meditation, guided imagery, mindfulness-based stress reduction, and transcendental meditation, according to the Arthritis Foundation. Mindfulness.org also offers tips on several meditation approaches. You can even incorporate meditation into your exercise routine — by practicing yoga or by focusing on your body movements and the world around you while out for a walk. Experiment until you find one or more methods that work for you. According to Rinzler, a practice called mindfulness of the breath is perhaps the best place to start for people with ankylosing spondylitis. “Here’s how to do it,” he explains. “Feel the weight of your body on the earth through your seat or feet on the floor. Gently lift upward through your spine. Let your gaze settle on a point on the ground three to four feet in front of you — in a relaxed fashion, laser focus not required. Connect to the natural cycle of your breath, feeling the rise and fall of your belly. Tune in to the breath like a radio signal, sensing each one as a unique act. When your mind wanders, as it will, return to the physical sensation of the breath. I recommend setting a timer and starting with doing this for 10 minutes a day, every day. The more you do it the more you will see the benefits.” Finally, if you find that you’re still struggling with mindfulness meditation, remember: There’s an app for that. Mindfulness.org recommends several apps that can help you get started. And if you’re finding that you’re practicing mindfulness every day, and it’s helping with your ankylosing spondylitis symptoms, track your progress and reward yourself. It can help motivate you to continue.
