Lupus is an unpredictable and often misunderstood autoimmune disease that can be difficult to diagnose and treat. It can affect any part of the body and is often associated with arthritis.
“Lupus” means “wolf” in Latin and is attributed to Rogerius, a 13th-century physician who described a patient’s facial lesions as similar to a wolf’s bite.
Living with lupus is hard. It comes with a wide range of debilitating symptoms that often strike without warning.
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There are four main types of lupus, yet 70 percent of cases are systemic lupus erythematosus (SLE). SLE triggers inflammation throughout the entire body in multiple organs or organ systems, causing a wide array of major and minor symptoms. Most of my patients have SLE, and their symptoms can be wild.
A lupus “flare” can result in the return of previous symptoms or new symptoms because of inflammation in an organ or organ system (e.g., kidneys or digestive system). Flares can be related to environmental considerations such as sunlight, smoking, certain medications, and viral infections.
Since there’s no known cure for SLE, all efforts are focused on managing symptoms and preventing further damage to organs, joints, and healthy tissues.
The Lupus Foundation of America recommends exercise and even simple low-impact movement to help manage symptoms, which can:
- Strengthen body parts affected by lupus.
- Reduce inflammation by regulating inflammatory chemicals.
- Help control weight gain often caused by medications used to treat the disease.
- Improve muscular range of motion, reduce stiffness, and ultimately reduce disease risks.
- Boost mental health and reduce fatigue.
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Given the highly variable nature of lupus, you may want to speak with your doctor before starting an exercise program. It’s also important to pay careful attention to what your body is telling you during exercise.
6 Exercises to Manage Lupus
1. Walking
Walking can go a long way in combating stiffness, aching pain, and immobility. It’s available to nearly everyone and can be modified as needed.Step 1: Start walking slowly for five minutes to warm up your joints and muscles.
Step 2: Accelerate to a normal walking pace for 20 minutes.
Step 3: Slow your rate of movement back to half speed for five minutes to cool down.
2. Chair Squats
Chair squats are easy to perform in any setting, including an office, and provide all-around strengthening and endurance.Story continues below advertisement
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Step 1: Sit on a chair or a surface that keeps your knees and hips bent at a 90-degree angle.
Step 2: Reach your arms straight in front of you and slowly begin standing, taking two to three seconds to get up.
Step 3: Move slowly back into a sitting position; avoid “plopping” down, which can place strain on your spine.
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Step 4: This counts as one repetition. Try to perform three sets of 15 repetitions, making adjustments as needed.
Chair squats (also known as sit-stands) can be challenging at first, but your body will adjust with practice.
3. Modified Pop Squat
The pop squat is an excellent exercise for improving strength, endurance, and balance. While the normal pop squat involves hopping at the end of the squat, we exchange the hop with a toe lift to decrease the intensity.
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Step 1: Stand in an area that allows freedom of movement, with feet shoulder-width apart.
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Step 2: Slowly bend your hips and knees and move into a squat while keeping your spine straight until you reach 90 degrees of hip and knee flexion.
Step 3: In one smooth movement, push back up into standing and continue the movement onto your tiptoes. You can bring your arms down to your sides as you stand for added movement.
Step 4: Move back into the squatting position and repeat.
Step 5: This counts as one repetition. Try to perform three sets of 15 repetitions, modifying as needed.
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The pop squat is traditionally a high-intensity movement, but removing the “hop” at the top of the movement and replacing it with a quick toe stand brings the intensity down a notch.
4. Mountain Climbers
Mountain climbers are great for building both core strength and cardiovascular endurance. They simultaneously combine fast running with a plank movement, which challenges you in multiple ways.
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Step 1: Begin on your hands and knees, then straighten your legs as if you’re getting ready to do a pushup. Your shoulders should be directly over your hands with a straight back.
Step 2: Lift one foot and pull your knee toward your chest. Immediately extend your leg back out, then repeat the movement with your other leg.
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Step 3: This counts as one repetition. Try to perform three sets of 20 repetitions and modify as needed.
Plank movements are traditionally tough and can be difficult to sustain; however, this exercise allows you to perform a short-term plank while gaining cardiovascular benefits.
5. Bent-Over T-Spine Rotations
This exercise involves considerable spinal rotation, which can help maximize your flexibility and actively engage your core muscles.
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Step 1: Stand with feet at least shoulder-width apart. Bend at your hips and place your hands between your knees with palms together while keeping your back straight.
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Step 2: Keep one hand down, then swing your other arm out to your side and up toward the ceiling in an arc while keeping your elbow straight and rotating your body. Follow your hand with your head as it swings through the arc.
Be sure to keep your other hand pointing straight down between your knees and visualize trying to touch the floor and ceiling at the same time.
Step 3: Repeat on the other side.
Step 4: This counts as one repetition. Try to perform three sets of 15 exercises and modify them as needed.
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It’s best to ease into this exercise to ensure it’s comfortable. It can be challenging initially since a stiff spine can take a bit to warm up.
6. Hip Circles
Hip circles are great for limbering tight joints and can be fun. While they don’t take a lot of effort, they pay big dividends in decreasing joint tightness and increasing mobility.
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Step 1: Stand with your knees close together and your feet no more than a few inches apart.
Step 2: Begin moving your hips in a circular pattern, drawing an imaginary circle with your navel. Start with a comfortably sized circle, then try to draw the biggest circle you can as your muscles and joints warm up.
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Step 3: Circle clockwise for one minute, then reverse into a counterclockwise direction for another minute.
Step 4: This counts as one set. Try performing three total sets.
This exercise is easy to do anywhere and anytime; I encourage you to do it often.
Consistent exercise can help you combat the pain and stiffness associated with SLE. Lupus symptoms can vary considerably from person to person; an exercise physiologist or personal trainer with experience in autoimmune diseases can provide additional guidance and a personalized exercise program.
When you wake up with pain and stiffness, it can be hard to get yourself moving. Yet exercise can significantly improve your mobility and reduce your pain.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
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