My Flare Essentials

By Steff Di Pardo

2 min read

I’m currently going through a hip flare-up, so I decided to write this post about my flare go-to’s, or my essentials for getting through a flare.

My ankylosing spondylitis flare tips

These essential items help me through every flare I have.

1. Hot packs

My aromatherapy heat packs are truly essential during a flare. I use them almost all day, every day. I have one that I use as a belt around my waist, and then the traditional ones you just place on your body.

I’ve always found that heat works best for my pain. Sometimes it doesn’t help much, but other times it does a great job. I also use a heating pad a lot in bed. Whether it be for my stomach, hips, pelvis, back, etc. I use it a ton.

2. Baths

If you follow me on Instagram, you might know that I take a lot of baths. Like previously mentioned, heat helps me. I take a bath almost every day regardless of a flare-up, but I take extra long ones when I’m in pain. Using Epsom salts, bath bombs, soothing soaps and whatever you like to use in the bath can help relax you for a little bit while you flare. I use a lot of lavender soaps and bath bombs in my baths because I love the smell of lavender.

Doing something simple and nice for yourself while you’re in pain is so important because you deserve it. Make a cup of tea, light a candle, and just relax in the bathtub for a while.

3. Friends

Being around other people while experiencing a flare isn’t totally ideal. At least for me, it isn’t. I don’t like others to see me when I’m in pain and unable to do things I, for the most part, normally can. I also don’t like to ask for help, so I usually just keep to myself and my family when I’m flaring.

What I’ve found, though, is that being around the people that you’re most comfortable with during a flare is pretty helpful. Friends can help you out, play games with you, watch movies with you, have talks, everything you need to distract yourself for a little while. Distractions are so helpful because getting your mind off of your pain for even 20 minutes is better than nothing. Even if you can’t get your mind off of it, at least you’re not alone.

4. TV and movies

A big flare essential for me is entertainment. Whether that be TV, movies, YouTube, or anything else, these are great for keeping you distracted for hours on end. Bingeing shows on Netflix is something that’s become so common nowadays, but it’s so helpful for those of us with chronic pain and illnesses.

Being able to be in bed for hours while being entertained, taking our minds off of being in pain and unable to do much, is a great way to wait out a flare. With endless hours of content for us to watch, we can do this seemingly forever. It’s great to get caught up in a drama or comedy, horror or romance, and forget about what’s going on with our bodies for a while. Distractions are key for a flare-up.

What are your flare essentials?

Now that I’ve shared my flare essentials, what are some of yours? I’m always open to trying new things to help a flare-up, so please share yours!

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The AxialSpondyloarthritis.net team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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Cher D Member
<inline-mention username="GemMeMa" user-id="6641974"/> <inline-mention username="CommunityMemberb93cec" user-id="6216989"/> <inline-mention username="GemMeMa" user-id="6641974"/> I am 76 years old, so after many years with AS, exercise just makes my pain worse. A heating pad is almost my constant companion. There is no tissue left in my spinal cord and a recent MRI showed that I also have a pinched nerve in my back. I can do grocery shopping or I can cook. Never both on the same day. And then there is laundry day, which gives me all the exercise I can handle in one day. Despite all of this, I'm happy to be alive. I have a loving husband and a dog we both cherish.. We laugh at silly things and hug each other a lot. My husband is the best medicine I could ask for. We look for humor in everything because "tomorrow is not promised" to anyone. I savor the moments.
Saurabh Member
My flare essential is exercise. Even the thought of moving my body during a flare up is exhausting but I know as long as I stay in the bed it is going to get worse. One thing I noticed about my pain management is when I shift the pain by exercising to my muscles, (like biceps/thighs) the pain in my joints goes down. The improvement is really slow because I can never push myself too hard otherwise I end up with an injury which takes away couple of weeks or more from my exercise routine but spread over multiple years it certainly does help. My body doesn't respond that well to physiotherapy. I mean it is great for posture correction but it cannot replace mild (walking/running/few yoga poses/ monkey bars for neck pain/push ups/ squats) but long duration exercise routine. I have also noticed that exercising in the evening gives me better results compared to mornings. I try to spend at least 45 minutes both early mornings and evenings and I try to limit my sleep to 6 hours(not recommended) as well. The disease activity I had when I was 28 years old was much worse than today when I am 37.
Steve Tuffin Moderator
<inline-mention username="Steff Di Pardo" user-id="2397373"/> Hi Steffi. Thanks for the tips. I never think to use heat pads or things like that. I'm going to give those a try. And I am rubbish with the bath because I can't get comfortable in them - plus getting out can be hilarious. I once almost got stuck in a hotel bath in Strafford-Upon-Avon. It was one of those big, deep baths with claw-foot legs. I'd had a beer or two and thought a hot bath would be just the thing. It went well till it was time to get out. My wife tried to help but it was no good. Fortunately, we laughed a lot even though my bloody bones were killing (I suspect the beer helped with that). In the end we had to let the water out then I dragged myself over the edge and flopped onto the bathroom floor like a beached haddock. So - no baths for me - but showers are wonderful. I can stand for ten or fifteen minutes with the shower hitting my neck and shoulders. And we now have a small hot tub which I can get in and out of quite easily. The bubbles and the heat are wonderful. I'd recommend that for those who can. Finally, I have a wheat filled neck pillow which is great for when I am watching TV. It's one of those ones you can heat up in the microwave - bliss. In answer to the pain. I think I am usually in pain somewhere or the other. Or something is aching, or stabbing or just giving me grief. But much of the time it feels like white noise. I know it's there, humming away in the background, but it's only from time to time does it stop me in my tracks. Anyway, I do hope you aren't feeling too rough at the moment. Best wishes Steve (Community Advocate)
Glasgowgirl Member
Im asking anyone do you suffer 24hrs a day in such tight muscular pain everywhere like its in a vice from my wait up across my shoulder blades ever muscle is rigid i take meds but nothing ,nothing for past 4 yrs i actually cry ehen im able to now loosen my body but becase ive beed having muscular spasms for so long now that when i get a massage or a little bit of relief im asleep...like a light switch but im just feeling such a severe deep tissue massage around my ribs iv said before when i get to that point that i feel a bit of my back because it becomes numb,im in a constant flare up i am now taking a wee drop of what works for me i wish you all a good pain free. Can u gus let me know if anybody is constant with there pain,i would not wish it on anybody.x @
1. GemMeMa Member
 Watch Bob & Brad on youtube for AS huge help!
2. Nicky-Flikas-aks Moderator & Contributor
 GemMema thank you for sharing will take a look and see what it’s all about. Hope your feeling well today. Nicky (Community Member)
Lisa Marie Basile Moderator & Contributor
I actually came here (years after publication!) because I am in a hip flare (thanks to an airplane). I do think heat is incredibly helpful. I’ve been putting heat patches on my leg and hip for a few days to take the pain down. Movies are definitely helpful for distraction, and baths are pretty much my go to. Or a shower. The hot water is a blessing, but the pain usually does come right back. I find that stretching and getting a little bit of movement also is a huge help!
Lezz Member
Thank you for sharing your AS and Fibo experiences. Cymbalta is a game changer. Cosentyx is another while most insurances will not cover anymore.
James Hollens Moderator & Contributor
This is a great list of things to help get through a flare up! Baths are definitely my first port of call when I have mine. I always put epsom salts into mine - I'm not entirely sure what they are if I am being honest but whatever they are they definitely help! Another thing that I do is rub herbal creams into my joints that usually swell up during these times. I have quite a few different ones and they help relieve the pain as well as smelling good too. James (Community Member)