Stretching - so important, at least for me.....

• By Char42
• Reply 3493191
• October 27, 2012 at 5:57 am
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Hey arrowsp,
I am doing stretching for my back and less heavy exercise, mostly from my hang bar as it is quick to do a 20 second hang frequently during the day. Have the hang bar outside as I am outside more than inside and it is the first stretch of the day before daylight. It probably has saved me serious back injury as recently a fracture was seen at t-11 and no treatment is planned. My posture remains the same and the only symptom is some aching at times, I had been to my Doctor for Bursitis. I sat down rather hard on a pile of river rock and that set off my bursitis and maybe the fracture.
Have been using the hang bar well over 2 years, work on other stretches but the hang bar is my favorite. Sigh no more rough and tumble activity, ugh.

• By suziept
• Reply 3494366
• October 27, 2012 at 3:30 pm
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As a retired physical therapist and woman with a dx of osteopenia, I wholeheartedly endorse a guided stretching program!

• By Bjoliver
• Reply 3503506
• October 31, 2012 at 1:42 am
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Hello arrowsp and Susie Hathaway,

arrowsp - I am amazed that you have 7 spinal compression fractures and you seem to be leading a normal life!

I am 5 weeks into healing from my latest compression fractures - actually worsening collapse of existing fractures at T7 and L5-S1... I am desperately seeking some advice on what to do to help heal and move forward so that I can begin stretching and strengthening again and what I can do now (if anything) and when or if I should be able to get back to my previous exercise routines. I tried doing a few side leg lifts and hip flexor exercises today along with pelvic tilt, because my back keeps tightening up and I get into this cycle of pain, but when I can losen things up it feels better.. But today I had a twinge of pain in my low back that makes me fear I've done something to injure myself again... (I have a lot of anxiety if you haven't noticed!) I have been given different advice by my doctor (okay to do normal activites whatever that means), that I should be resting my spine from compression by a PT, and that I would benefit from water exercise for strengthening since it won't compress my spine... The first time I had my compression fractures 5 years ago I was so traumatized that I did nothing for 18 months, I was so afraid of breaking... I have slowly worked up to the following routine prior to my recent injury... I am glad to hear about your stretching and strengthening routine... Is an osteopath similar to a PT?

Before my unskillful lifting at shoulder height 5 weeks ago... I was doing stretches of my upper body - arm raises, arms out to sides, shoulder rolls, neck slowly side to side, (Range of Motion mainly) along with finger exercises for my rheumatoid arthritis, and free weights - 2lbs-3lbs bicep curls, triceps, and weights out in front no higher than shoulders and out to sides no higher than shoulders.... I also did 3-6-9 pelvic exercises, leg lifts - front, side, and hip flexors, as well as walking about 2-3 times a week. My abdominals are still quite weak and obviously this isn't enough to get me strong enough to improve bone density and improve quality of life...

Now I feel weak again and am nervous that I am losing all the strength I worked so hard to get... I know it takes normal fractures 6-8 weeks to heal... not sure about compression fractures. I have pretty severe t-scores -3.8 at spine and -3.6 at hips... and this is an improvement from 5 years ago.

I would be extremely grateful for any ideas or advice -

• By Char42
• Reply 3503617 · In reply to 3503506 by Bjoliver
• October 31, 2012 at 4:57 am
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Yesterday was my 5-week check up with my orthopedic doctor and x-rays are improved. No new fractures and he asked what I am doing for physical activity. I do not have another OV unless I have back problems and no weight lifting or jumping. But I can increase my activities. I will get back on the bike trails otherwise most of my exercise lately has been minimal yoga, walking, stepper and the frequent monkey hang bar. He was most interested in the monkey hang bar; it relieves my morning back soreness and stretches my spine. Probably not for everyone, when I started more than 2 years ago my shoulders felt sore now no shoulder problems.
I hope everyone can find something to stay active and promote healing.

• By arrowsp
• Reply 3503787 · In reply to 3503506 by Bjoliver
• October 31, 2012 at 8:33 am
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Bjoliver
I feel for you, nothing worse than knowing you've got yet another compression fracture, been there many times. Since first being diagnosed 6 yrs ago i've had a new fracture about once every six to nine months.

I can't give you advice, it would not be safe or good practice as I don't know you and am not a physical therapist. But I can tell you what I do and what I find has worked for me.

I find that the pain from a compression fracture lasts for 12 weeks. During this time I take whatever pain killers I need to to keep the pain at a tolerable level. (I try not to take Tylenol 2s now, but i have in the past.) Also an anti inflammatory helps too, I find.

The other thing i find is really great for my back when i'm in great pain is heat. I use those long, cotton sacs that are filled with a grain that you can heat in the microwave, and when i'm sitting or lying I have them draped around or beside my back. You can find them in a pharmacy, usually sold for neck pain or whatever. Great for taking to bed with you too. A hot shower is really great too. (I can't stand ice, but maybe it helps some people.) The heat brings more blood to the area which helps with the healing, I think.

The other most important thing that I do while still in pain from a compression fracture is to lie on the floor on my back, with head supported by a small flat cusion and do deep breathing into my abdomen to get those muscles and my back to RELAX. I find some relaxing time AT LEAST twice a day, flat on the floor, is a must for me. If I can't lie flat because of the pain, knees bent supported on a pillow if necessary, I put a soft, folded blanket down under the length of my spine to help.

The osteopath that I see (I'm in Canada) is called an Osteopathic Manual Practioner. She started out as a physiotherapist and then did the osteopathic training (5 yrs) and is fully qualified. She is also a yoga teacher and does pilates. So she is very experienced and knowledgeable about how the physical body works. She is great, and I know I'll be seeing her for the rest of my life. I really feel pilates is the best exercising I can do when I'm able to.

She tells me that when I"m in great pain all I can do is relaxing and VERY GENTLE stretching. So, while I"m lying on the floor after I've done my relaxing exercises I do the gentle stretching exercises from the beginning of the Sara Meeks book, Walk Tall. She emphasises that I am to do NO strengthening exercises until I am out of pain. Then, once the 12 weeks has passed, we start on exercises for core strength, as well as continuing with relaxing and stretching every day. And alignment, so important.

Yesterday, I was out and busy all day. (My last fracture was last December.) When I got home at 5.30 my back was SO tired. I lay on the floor and it took a good 10 mins of slow, deep breathing into my abdomin to release and relax all those tired muscles that had been trying to hold up my non functioning spine all day. It worked, when I got up I felt better and took the dogs out for a walk through the woods, using my walking poles for extra exercise as I always do.

The other thing I try to do, of course, is avoid another compression fracture! I know exactly how each of mine has happened and I'm now more knowledgeable about what I can and can't do and ways to avoid it.

(I"m also being investigated for hyperparathyroidism, the likely cause of my osteo.)

There is life beyond fractures!
Good luck, and send me a friend request if you like.

• By Bjoliver
• Reply 3504493 · In reply to 3503787 by arrowsp
• October 31, 2012 at 2:56 pm
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Hello arrowsp - Thank you for responding to my post... I realize that no one else can tell me what to do or have the "answer" to my osteoporosis pain or cure, but it helps tremendously to know what other people have tried and found worked for them - especially people who've lived through compression fractures... I think the anxiety is almost as bad as the pain. I do find my back gets fatigued more easily so it was good to hear that you experience this also...

I was trying to practice some breathing techniques and had just started a mindfullness meditation/breath class when this all happened! I forget to do this throughout the day, but your comments have made me realize I need to get back to doing the breathing - probably even more important now!

It is also helpful to know that your pain lasted about 12 weeks as that gives me some frame of reference for healing... I am only 5 weeks into the healing process and just starting to work with a physical therapist and naturopathic doctor since I don't want to take the pharmaceuticals yet... Did you see your Osteopath during your healing process or did you wait until the pain was pretty much gone?

I will try using a friend request - is that better for talking to each other than posting here? I am pretty new to this site (and it hurts to sit too long!)... Thank you so much for encouraging words about life with (and after) compression fractures!

• By arrowsp
• Reply 3504831 · In reply to 3504493 by Bjoliver
• October 31, 2012 at 5:54 pm
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The osteopath I see works on me during my pain spells as well as at other times. I never miss my monthly visit, and would go more often if I could. I even book them two months in advance to be sure of getting in. Her manipulations are very gentle, just pressure really, osteopaths work on the soft tissues in the body, not the bones. I find it helps to ease the tension in the muscles and connecting tissues. I cannot believe how effect she is, i walk out of there taller, in less pain, and with a more relaxed gait.

• By Char42
• Reply 3505045 · In reply to 3504827 by Sandi-sdivas
• October 31, 2012 at 7:59 pm
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Hi Sandi-sdivas,
That is very well put, "it really does not make any sense for us to stress over the "what if" or the "possibility", I have often reminded myself it is what it is and live with it. That is something I do everyday as stressing does not change anything.

• By Bjoliver
• Reply 3506729
• November 1, 2012 at 1:39 pm
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Hi Sandi-sdivas,
Thank you for your comments on mindfulness - how nice to know you in a different way! When I can remember to come back to the present moment (versus the anxiety in my "head"), it has been so helpful to get me through the past few weeks. I am looking forward to deepening my practice as part of the healing process with my compression fractures. I also used to do Yoga for 20 years before having children VERY late in life. (at 38 and 43!) I stopped when I got a herniated disc and I gave my "body and mind" to the medical professionals to instill lots of fear and anxiety. Now I am "awake" and know that we each have our own inner guide to healing and wholeness. I am thankful for my previous Yoga practice as I still have lots of muscle memory and flexibility from all those years of practice...