With more and more people getting engulfed into the vicious cycle of a sedentary lifestyle that boasts little to no exercise; pain in the hip, lower back and shoulders is quite commonly reported by many people nowadays, irrespective of their age. This excruciating pain can make even simple routine chores seem like an endless struggle. Well, if you are wondering what this pain might indicate? Then, it's time you get checked by a doctor as the intense lower back and hip pain might be induced by a condition called Ankylosing spondylitis.

Also Read: World Ankylosing Spondylitis Day: Get Treated Before It’s Too Late
Arthritic pain

What Is Ankylosing Spondylitis?

Ankylosing spondylitis or AS is a type of arthritis that chiefly causes chronic inflammation of the spine. AS primarily belongs to a group of diseases known as spondyloarthropathies that mainly leads to the swelling and inflammation of the sacroiliac joints located between the base of the spine and pelvis.

Also Read: Ankylosing Spondylitis: Causes, Symptoms And Treatment

The inflammation of the sacroiliac joints is called sacroiliitis and is one of the primary indications of AS. The inflammation of the joints degrades into spondylitis which then spreads from the joints between the vertebrae to the bones that form the spinal column. It is usually manifested in the form of persistent back pain, stiffness and pain in the back and hip area and swelling up of the sacroiliac joints and is also accompanied by stress, anxiety, depression, fatigue and insomnia.

While a severe form of Ankylosing spondylitis surely requires medical intervention, if you have a milder version and prefer a natural method to manage the pain, Yoga can be your answer!

How Does Yoga Benefit Ankylosing Spondylitis?

Certain restorative yoga poses when practised with precision vastly help in strengthening the muscles and promoting endurance, flexibility, and improved range of movement, which totals up to manage the pain and reduce stiffness and disability stemming from AS. Additionally, a routine yoga schedule assists to create body awareness and enhances mental health to improve the life of a person suffering from Ankylosing spondylitis.

Well, if your treating doctor approves the practice of some simple yoga postures, then look no further. We bring you a set of 5 easy to do yogasanas to remedy this arthritic pain gradually.
Yogasana for ankylosing sondylitis

Yoga Poses To Manage Ankylosing Spondylitis

Bhujangasana (Cobra Pose)

Lie horizontally on your tummy and keep your head on the ground. Place both your hands on either side of your shoulders. Slowly, put tension on your palms and heave your body from the torso while stretching out your back and belly muscles. Straighten out your hands and keep your shoulder blades pressed firmly against your back. Look at a point on the ceiling and hold this stance for about 15-30 seconds and exhale as you return to the beginning position.


The cobra poses not only help to reduce belly fat and tummy issues but also improve the flexibility of the muscles of the back and strengthen the spine. It tones the various organs situated at the lower abdomen and is highly beneficial for relieving stress and tension from the neck and shoulder blades.

Marjari Bitilasana (Cat/ Cow Pose)

Come on all fours while balancing your body on your knees and palms. Keep your head straight. Inhale deeply and lift your chin while pushing your head back a little bit. Keep your buttocks firm and hold on to the posture for 30 seconds or as long as possible while breathing in and out deeply. Exhale and curve your backbone upwards towards the sky. Loosen your buttocks and arch the back like a bow as much as comfortably possible. Hold this posture for 15 seconds and repeat it 3 more times.


The Cat-Cow pose is like two sides of a yin-yang. It opens up the channels throughout the body, boosts circulation, and eases painful arthritic conditions. It also arouses a feeling of relaxation within the mind and body, relieving inflammation and swelling from all the joints and muscles.

Sethubandhasana (Bridge Pose)

Start the posture by lying flat on the ground. Now bend your knees and elbows making them perpendicular to the ground. Keep your feet flat on the floor near the hips and your hands firmly on either side of the head. While balancing on both your hands and legs on the ground, slowly try to lift your body into the air. Hold this arching stance for 20-30 secs and slowly bring your body back into a Shavasana posture


This is an extremely significant yoga posture for not only relieving ankylosing spondylitis pain but also strengthening the neck, shoulder, inner thigh and back muscles. Lifting the heart at a raised level than that of the head promotes blood circulation to the upper and lower back. The muscles in that region become more flexible, thereby relieving pain. It also helps in opening up blocked channels and effectively bringing down blood pressure.

Adho Mukha Svanasana (Downward-facing dog pose)

Crouch on your hands and feet with your knees hip-width apart and your palm placed shoulder-width apart. Now, slowly heave your hips off the floor and unbend your elbows and knees. Ensure that your body shapes into an inverted ‘V’ posture. Now, press your palms firmly into the ground and stretch your neck such that your ears should touch your inner arms, and you should look straight towards your navel. Hold this position for 15-20 seconds and then come back to the original position.


The downward-facing dog pose is one of the best yoga poses for ankylosing spondylitis and plays a crucial role in stretching the neck muscles, strengthening the spine and toning the abdominal muscular area. Not only does it relieve the body of pain and inflammation, but also alleviates stress and anxiety.

Balasana (Child Pose)

Come down on all fours while straightening out your spine. Now gradually lean forward such that the upper surface of both thighs touches the chest. Keep leaning ahead until your head is straightened beyond the knee and touches the floor. Place both your hands backwards on either side of your legs with your palms facing down towards the floor. Be in this position for 20-25 seconds, take a minute break, and repeat 2-3 times.


The Child Pose extensively stretches the entire body, including the neck, shoulder and hip joints and the other muscles. It improves overall balance and stamina and effectively tones the muscles of the upper and lower back. The routine practice of these yogasana relieves stress and anxiety and manages ankylosing spondylitis.