Hacks for spondylitis are tips and tricks that make everyday life with the condition more manageable. Spondylitis — a form of arthritis that causes symptoms like chronic pain in the back and hip joints — might make it difficult to engage in activities like bathing, cooking, and walking. The unpredictability of spondylitis symptoms and flare-ups may also affect quality of life.

Members of MySpondylitisTeam often discuss life hacks that improve their energy, pain levels, and overall lives. “I find that using heat helps with the pain sometimes,” wrote one member. “I use a microwave-heated wheat bag that wraps around my neck.”

This article covers a variety of life hacks from health professionals and other people living with spondylitis. They’re applicable for different types of spondylitis, including ankylosing spondylitis, psoriatic arthritis, and axial spondyloarthritis.

Household Hacks

Chronic pain and immobility due to spondylitis may make it hard to do regular household activities like using the toilet, bathing, cooking, and cleaning. Assistive devices and simple strategies can help with household activities.

Assistive Devices

The Spondylitis Association of America recommends using assistive devices when tasks are difficult due to spondylitis pain, stiffness, or immobility. Suggestions include:

• Use a grabber/reacher tool to pick things up off the floor or for other activities like getting dressed.
• Use tongs or a damp cloth to open jars.
• Use a glove with bristles when washing dishes in the sink.
• Put a cushioned floor mat by the stove and sink.
• Use soft-grip, wide-handled cooking utensils like tongs and spatulas.
• Keep a cane or walker near the bed.
• Use a robot vacuum or a lightweight traditional vacuum.

Assistive devices can be handy in the bathroom for using the toilet and bathing. One MySpondylitisTeam member wrote, “I have a higher toilet, and it seems to help.” Another said, “I now have grab rails, an extra banister, a perching stool, frames around the toilets, and a higher toilet seat.”

Cooking Tips

If you live with a partner, family, or roommates, don’t be afraid to ask them for assistance in the kitchen. They may also be interested in splitting the cooking responsibilities with you.

There are also cooking tools designed to make preparing healthy meals easier and quicker. “I’m thankful for the Crock-Pot. It makes meal prep a breeze and saves energy. Just dump in your ingredients, turn it on, and sit back down,” wrote one MySpondylitisTeam member.

Preparing meals ahead of time and refrigerating or freezing them will save you time and energy throughout the week. Another MySpondylitisTeam member wrote, “My hack is to always purchase and prepare more food than necessary. This way, I cook extra and then plan leftovers to have available for my most painful days.”

Cleaning Tips

Cleaning is another household activity that may be challenging with spondylitis symptoms. Some cleaning tips include:

• Clean the house one room at a time. Rest when you get tired.
• Keep the same cleaning products in each bathroom and in the kitchen, so you won’t need to carry them around the house. You can also try using a wheeled cart to transport cleaning supplies.
• Use a lightweight vacuum to reduce fatigue.
• Clean with devices or brushes that have long handles.

Pain-Relief Hacks

Since the main symptoms of spondylitis are pain and stiffness in the back, joints, and neck, tips for pain relief and management are valuable. Members of MySpondylitisTeam often discuss the ways they cope with spondylitis pain, in addition to following medical advice and their treatment plan.

Heat Therapy

Heat therapy involves applying heat to an area of the body that is painful or stiff. Heat is a complementary therapy that helps loosen stiff joints and relieves aches by increasing circulation to injured tissues.

Members of MySpondylitisTeam often discuss the benefits of heat therapy through the use of hot tubs, baths, and showers. “I have a hot tub, and it is well worth it! Helps me every time I have a flare-up,” wrote one member. Another member said, “I can’t stress enough how much hot tub therapy helps people with ankylosing spondylitis pain or any type of arthritis … I feel pain-free for about a week.”

If you don’t have access to a hot tub at home or at a local pool or gym, a warm bath or shower can be just as beneficial for pain relief. A warm bath with Epsom salts helps soothe joint and muscle aches.

Devices like electric heating pads are useful for targeted pain relief. Limit use to 20 minutes at a time. “My daughter has an electric heat pad, and I use that during the day when my back is too bad to move without pain,” wrote a member of MySpondylitisTeam.

Cold Therapy

Cold therapy reduces blood flow and helps decrease inflammation in joints and muscles. Some people use cold therapy alone or in combination with heat therapy. One member said, “I use ice packs when my back is inflamed. Sometimes, I switch between hot and cold.”

Ice or cold packs should not be used for more than 20 minutes at a time and should not be applied directly to the skin. Use a towel as a protective layer between the skin and an ice pack.

In addition to ice packs, cooling creams like Biofreeze or Blu Emu may offer pain relief for some people. Though there’s limited evidence on their effect on spondylitis symptoms specifically, some MySpondylitisTeam members have found them helpful. “I sit with ice packs on my back. I also use Biofreeze roll-on sometimes. Both do help somewhat with the pain,” wrote one MySpondylitisTeam member.

Physical Therapy

Physical therapy helps improve flexibility and strength and can also help relieve pain. Physical activity, in general, has been found to help reduce pain for people with different types of spondylitis.

Some physical therapists specialize in arthritis, rheumatoid arthritis, and back pain. They will know specific techniques and exercises to help with spondylitis pain. A daily exercise routine can help maintain or even improve joint and spine mobility and flexibility.

One MySpondylitisTeam member said, “I am always in pain, but my physical therapist does pressure point therapy. It helps me find relief when nothing else has helped.”

Other pain-relief hacks for spondylitis include acupuncture and massage (including massage pillows). Some MySpondylitisTeam members recommend over-the-counter CBD oils or creams. However, according to the Arthritis Foundation, there’s limited evidence on whether topical (applied directly on the skin) CBD products affect arthritis symptoms.

Everyday Life Hacks

Everyday life may be more challenging on days when spondylitis symptoms like pain and fatigue flare up. MySpondylitisTeam members and healthcare providers have tips for making everyday life, work, and sleep more manageable.

Sleep

Quality sleep is important for your well-being, but sleeping deeply can be difficult with spondylitis. It may be challenging to find a comfortable position and to stay asleep through the night. So, how should you sleep with ankylosing spondylitis?

“I put a pillow between my knees in bed — it stops me from rolling onto my stomach, which obviously isn’t good for back pain and eases the pain at the lower end of my back,” wrote a MySpondylitisTeam member.

Another member talked about the importance of a quality mattress and pillow. “I could not do without my memory foam mattress and pillow. Just got a duck-down, lightweight quilt, and it’s so comfortable and light on my body.”

Other hacks for sleeping with spondylitis include:

• Try different types of pillows like tri-core or wedge pillows to support the neck and spine.
• Try sleeping on a hard mattress.
• Use an electric blanket or heated mattress pad to keep your joints relaxed during the night and reduce next-day morning stiffness.
• Remember to take necessary pain medications before bed.
• Try sleep meditations, such as those available on digital apps like Insight Timer, Calm, or Headspace.
• Sleep in a recliner if you can’t get comfortable in bed.

If you have trouble sleeping, you may need to try several options. The best posture, pillow, and mattress for ankylosing spondylitis will depend on your specific symptoms and needs.

Working From Home

There are some life hacks for when you need to sit at a desk and work for a prolonged period of time. Movement is important to prevent stiffness with spondylitis, especially in the lower back. It’s important to keep moving and retain good posture while working at a desk.

A member of MySpondylitisTeam said, “I just bought an exercise bike/desk called Flexispot so that I can pedal slowly while I’m working from home. It has made a big difference after one week, and it encourages me to sit up straight.”

Here are some other hacks for staying comfortable and mobile while sitting at a desk:

• Buy a treadmill to put at your desk and move while you work.
• Try a standing desk or a convertible laptop stand.
• Buy an ergonomic chair or seat cushion to help you stay comfortable.
• Raise your feet with a footstool when you’re sitting down.
• Avoid sitting for long periods of time. Take frequent breaks to stand, walk, and do gentle stretches.

For additional hacks for making life with spondylitis more manageable, consult your healthcare provider, rheumatologist, physical therapist, or occupational therapist.

Find Your Team

MySpondylitisTeam is the social network for people with spondylitis. On MySpondylitisTeam, more than 99,000 members come together to ask questions, give advice, and share their stories with others who understand life with spondylitis.

The best tips for life with spondylitis come from other people living with the condition. Do you have any life hacks that make living with spondylitis more manageable? Share your experience in the comments below, or start a conversation by posting on your Activities page.