osteoporosis and exercise

linnyd531
0 Recommendations

hi all,
remember me? 42yo with -2.7 spine and taking strontium,calcium/vitd. i recently joined a gym and am using a trainer for weight/strength training believing this would help increase my bone density. i do aerobic/treadmill and bike as well. we do floor work for abs. i was just reading a pilates website and got alarmed by all the exercises one should'nt do with osteoporosis. i definitely do not want to do any damage. does anyone have any info on exercise and osteoporosis. does anyone know what spinal flexion is? thanks so much..............linda ny

13 replies

hotchamama

Let's hope you get some answers to your critically important question about exercises specific to osteoporotic bone-building. I've been searching and will continue, but have found very little, and even so it's only somewhat helpful. Even the NOF DVD on bone-building is inadequate. It's generally agreed that walking is primary exercise for us. However, when I ask your question, professional trainers just shrug their shoulders - even a couple of physical therapists I've talked with had no training for osteo patients. Don't give up! Let's push on til we find what we need. You know it's out there somewhere. Good Luck!

danaandterry

I was thinking of buying the NOF DVD. Why do you think it's inadequate? Can you suggest another DVD?

SherriBetz

Dear Linda,
I am a physical therapist specializing in treatment and exercise for osteoporosis. I may have written the information you read. The article called "Modifying Pilates for Clients with Osteoporosis" will give you a lot of information and scientific rationale on do's and don'ts for the spine with low bone density. Here is the link: http://www.therapilates.com/osteonews.html.

Spinal Flexion is rounding or forward bending of the spine like bending over to touch your toes. You should definitely avoid this movement to prevent fractures to the spine. "Dowager's Hump" is what the rounded spine is typically called. You want to prevent that first fracture since there is a 500% risk of having a second fracture within one year! Please feel free to contact me directly if you have additional questions. Best of Luck to you. Sherri Betz, PT

sdivas

Hello, please Search videos and books which will give you a long list. I would suggest checking at the library and requesting any book or video before purchase.

sdivas

Hotchamama, a suggestion that I have used successfully in the past. Most fitness professionals want to have paid clients, so it's finding a fitness professional that will make the effort to learn about bone loss. The ideal is a fitness professional that already has knowledge; has taken required courses and time spent in training. But not always available for those of us that have the need. If you find a fitness professional that shows any interest, I would suggest having one or two books focused on osteoporosis exercise on hand. Two books that are specific to osteoporosis that I share with fitness professionals (per my own wants and needs) are OsteoPilates - Karena Thek Lineback (which shows exercise from osteopenia through osteoporosis with focus on hips/spine) and The Osteoporosis Exercise Book - Sherri Betz. Please keep in mind I can't give a professional evaluation of any books/videos on my list, but only what I personally use for myself ... which is based on having an overall PT evaluation on my physical ability and of course, my own choices. But having the book access when you chat with a fitness professional opens up the opportunity for the fitness professional to have some starting point in working with you. Hope this helps. Sandi

SaraMeeks

Hotchamama:
Sherri Betz is right. Spinal flexion is forward bending of the back--includes abdominal crunches, sit-ups, toe touches, knee to chest, straight leg raising etc. All should be avoided.
You need to seek out professionals who are trained in osteoporosis management--not easy but both Sherri and I have a book and are available for advice. She specializes in SAFE Pilates for Osteoporosis; I teach SAFE Yoga for Osteoporosis.
So........there is help--you need to seek it out. Many personal trainers and PT's are not aware of precautions.
Bottom Line--Prevent the First Fracture.

RebekahRotstein

As a Pilates instructor, I strongly agree that you need to find instructors and studios that are educated in working with osteoporosis. Several years ago I tested out studios in search of knowledgeable instructors to refer family members in various cities who had osteoporosis. Even though I would explain that I too had the condition, many didn't feel it was a concern (especially since I *look* young and strong) and wanted me to perform exercises that are contra-indicated for those with bone loss, involving the forward bending through the spine that Sherri Betz and Sara Meeks refer to above. I was surprised by the dismissal I encountered and lack of concern for safety. So it's imperative to inquire about the instructor's training and education before you begin. Pilates and weight training are excellent exercise tools -- they have helped me improve my condition -- but must be modified appropriately for safety and must address posture and alignment as fundamental agents.

One other clarification: when we speak about bending forward through the spine ("spinal flexion"), this is different from bending forward from the hips (i.e. creating a "lap" as you would when sitting). I find that clients misunderstand that initially and fear that they are to remain completely upright like a zombie, never to lean forward again! Just keep your back straight and bend from the knees and hips as in a squat.

SaraMeeks

Yes, "bending" at the hips is called a hip hinge--perhaps a better term which will help delineate it.
To do this, place your hands at your hip crease--where the leg joins the body. Turn the hand so that the little finger is in the crease and the fingertips point towards the pubic bone. Then hinge over that area. Keep the head in alignment with the body as the body comes forward. This head position helps to keep the back in alignment. Takes the stress off the back itself.

karen698

I live in the south and there are so many days when it's too hot to take a walk. I have osteoporosis (broke my femur 4 years ago). Is is safe to use a stair-stepper on those days?

raindancer

Thanks for "Hip Hinge" method.I have had severe spinal stenosis for several years and have done knee to chest and leg raises [with the opposite knee bent] exercises to keep my spine flexible. I just had another DEXA scan and my wrist is -3.5, my femur -1 which means I am going to have to change my exercise plan somewhat. I have been on 2 Nexium a day for almost 2 years so of course the calcium I take was not absorbed.

Up until about 6 years ago I had the bones of someone 10 years younger even though I had been on Prednisone for Polymyalgia for 6 years prior to that

!
For the life of me, I cannot figure what exercises will be safe for both Stenosis and osteoporosis other than walking which I already do. I can add step ups [I already go up and down the stairs in our home several times a day]. Dr has sent me to a PT , next Tues. but I have been there bfore after knee surgery and they are mostly sports medicine [or were at that time anyway]
I have switched to calcium citrate and take1000 units of Vit D along with the Vit D in my calcium.
I cannot get off the Nexium for even a day now. For many years I was on Prilosec but took it less than half the time so had stomach acid enough the rest of the time to absorb calcium.
My stenosis is very painful and I sometimes have to bend forward to release the pressure on ny lower back. I also have 2or 3 herniated disks and what my Dr calls Arithritis of the spine.... I am a mess...lol...but I can still walk a mile or 2 at a time and climb stairs and garden so I am sure I can help myself more as soon as I can find out what is the right exercise for me. I have tried yoga in the past and am now cosidering Tai Chi if I can find a teacher in our very rural area.
I am ordering a couple of books, Nelson's Strong Bodies, Strong Bones [at least some of the exercises will be OK,even though some of them will not] and another one on nutrition and exercise for osteopororsis, trying to decide which one that will be.
Can you offer any insight as to what might be helpful for someone in my condtion?

I just joined the other day and have been following many of the posts on here, hoping to learn somthing, yours and a couple of others have been very helpful so far.

SaraMeeks

Raindancer:
You have a lot of questions and I certainly can understand that. However, there are more than can reasonably be addressed on this discussion group. Please contact me privately at sara@sarameekspt.com for more discussion.
It is possible to deal with both stenosis and osteoporosis but you need expert help.
Sara Meeks

raindancer

Thank you Sara..I will contact you.

JilleWhite

Sherri ~ I have ordered those DVDs off of that site. I am anxious to get them and check them out.

Jill

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