SpondyHacks: Suggestions from our SpA Community! by The Spondylitis Association of America https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8 Please take a moment to share your own SpondyHacks by listing activities, products or tips that have helped you alleviate symptoms, improve posture, or enhance your overall well-being. Remember, these should be suggestions and techniques that have personally worked for you, but please keep in mind that individual experiences may vary. We look forward to reading your valuable insights! en-us 2022-11-22 00:16:09 UTC 2023-10-19 23:04:24 UTC hello@padlet.com Life Hacks for Spondies kristinecallenderspondylitis https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2669456688 Here is a list that was compiled from our previous seminar. ]]> 2023-08-23 01:43:36 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2669456688 Using a heating seat cover for driving. Using heating pad to sit at work https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736543517 2023-10-07 15:26:31 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736543517 Not sitting! https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736547333 Taking extra walks, light exercise, and standing at work at times where I'd otherwise be sitting. And in the car, getting out each hour to move, stretch, even jog around the parking lot if I feel good enough.
- AW, South Dakota]]> 2023-10-07 15:33:15 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736547333 For hand and foot spondy, run your hand or foot under comfortably hot water for 1-2 minutes, that will loosen you up and relieve pain! https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736567440 2023-10-07 16:05:51 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736567440 If you have ankle pain/stiffness, circle those joints first thing in the morning when you wake up to reduce it before walking! https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736618305 2023-10-07 17:40:03 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736618305 I've found these collapsible stools help when I'm out, in pain, and need to sit: https://www.amazon.com/s?k=collapsible+stool https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736618823 2023-10-07 17:41:07 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736618823 I've just figured out out with my PT that for bends, because my knees are not as affected, kneeling is actually much easier. I bought some cheap, lightweight kneepads on Amazon to protect knees and now will kneel on one knee instead of bending to pick things up or reach low down places when at home https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736623424 2023-10-07 17:50:52 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736623424 Hello SpA Community! I've had great success using non-psychoactive, medicinal cannabis in the form of a liquid tincture taken orally. You simply place a dosage under your tongue and hold for 1:00 minute before swallowing. It's faster acting than other edible forms of cannabis and is easier to control the dosing. I use a tincture with 1:1 ratio of THC and CBD or THC and CBN. It really helps, especially for break-through pain and flares of pain. Highly recommend! https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736627804 2023-10-07 18:00:13 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736627804 7 Daily Goals Make a Difference https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736674616 1. Sleep. See Matthew Walker's "Why We Sleep" to understand and change
2. Exercise designed by PT, track each 10 min, 150 min cardio, 60 min strength/week
3. Meditation on breathing, 30 min/day
4. Diet low in or no sugar, saturated fat, salt. No nicotine or alcohol
5. Hydration, including food, 12 c/day
6. Pace and relax through each day
7. Past habits that worked now are trouble. Let them go, and build new habits]]> 2023-10-07 19:38:16 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736674616 Body Resets https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736688909 I do a 3 day reset every month with a guided nutritional plan of 500 cals and vitamins. It helps so much!!! The kit is so easy to follow which is good as I'm overwhelmed enough. ]]> 2023-10-07 20:15:06 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736688909 Hot tub or hot water https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736693887 I find 10 minutes in a hot tub can make my day so much better. The heat and steam really help]]> 2023-10-07 20:28:48 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736693887 Foam rollers https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736698670 If you have not tried gentle foam rolling, do it! Especially in the legs. It helps relieve some of my burning leg pain.]]> 2023-10-07 20:42:31 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736698670 Massage https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736699028 I just found out that my ins will pay for part of a medical massage. Find a great knowledgable therapist who specializes in medical massage and lighter work. It hl=elps to decrease my muscle splinting. ]]> 2023-10-07 20:43:35 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736699028 Boundaries https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736699280 I set boundaries on what I can do for a day. Once I have reached my set boundary, I allow myself to relax and sleep]]> 2023-10-07 20:44:19 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736699280 Sleep what you need it https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736699338 2023-10-07 20:44:29 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736699338 Cushy foam sandals https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736701997 I work from home and have always had a pair of house slippers. This year, i added some super cushy sandals to the mix and have found them to take a lot of pressure off the lower back and body while doing everyday chores (work, cooking, cleaning). ]]> 2023-10-07 20:53:03 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736701997 https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736729213 I meditate daily. I belong to a group that zooms at least once a week. Some zooms are outside on phones. I used to have ruminating thoughts when I would go to bed. I now do the Body Scan Meditation when I start having the thoughts. I fall asleep before I can do the full Body Scan. ]]> 2023-10-07 22:26:51 UTC https://padlet.com/kristinecallenderspondylitis/ylzyjm4uz0y1ifv8/wish/2736729213