Osteoporosis Drugs - Managing joint pain side effects

im wheelchair bound so do no exercises, but I am going to begin doing at least upper body. I heard many say that exercises can help the osteoporosis

I had my diagnosis 3 years ago and it's a continuing process of discovery and change. Consistency important and so is rest, including good sleep.
I started off using exercise for better bones by Margaret Martin, but after a suggestion by my aunt a year ago I have joined the local gym under exercise referral scheme from GP( not volunteered by them) so I had help in devising an exercise programme which has been adjusted a few times.

I now go to gym twice a week, less than I started with but I do a good hour and also do other things.

At home I do plenty of heel drops first thing when boiling the kettle. I also fit in 10 lunges and squats in the morning, not that many, this is a new thing i was recommended, not too many but i try and do this every day. Also standing away from wall and impacting hands against wall, to stimulate bone building in wrists, to hopefully avoid fractures if falling.

I also climb on first step of stairs, one foot at a time, then go down, one foot at a time with impact. I also do this standing sideways on stairs, starting on first step. Not sure what these are called, just found first version called step ups. I had a few weeks seeing a physical therapist who had done a course about osteoporosis recommended exercises, lots of other exercises I don't do at the moment

I have also started yoga again very recently, find 12 poses for osteoporosis recommended by loren fishman. These have been proved to build bone safely.

Also as my spine is worst I have started doing bird dog and dead bug recently, just 10 of each, not even each side. I do them slowly and carefully and again focus more on consistency.

Unless you are really keen it is so important to find an amount which is achievable and can be repeated.

I don't particularly enjoy the gym, but i stick with it. Likewise my other exercises. I think the yoga has more potential for me to become more enjoyable.

As far as I know cycling and swimming not bone building, but if you like them that's good. Focus though on things which will build bone. I enjoy walking and know fast walking meant to be good and using hiking poles energetically likewise, my walks for enjoyment though, even though I use poles, more for posture and safety.

There are loads of other things which may be suitable for you, weighted vests, vibration machines, jumping.

I would say do research, take care to avoid flexion of spine, be conscious and work on posture.

And find a way of being positive though we all have our moments. I was really stressed for a few months when i had diagnosis, it was very difficult to focus and research without getting depressed, the official channels do tend to be rather doom and gloom which doesn't help.

Also be reassured you can get improvement, though other health factors will impact. I had a high thyroid for a while, and an hrt problem for a while. I do take a high blood pressure tablet, must admit I haven't really checked but probably not doing me good in some way, I know they are calcium blockers which sounds alarming.

So despite all this I have built bone and hope to continue to do so.

Thank you so much for this. I guess this is why I’m blindsided. I have done weights, yoga, walking, biking, running - one or two of these every day, for at least 30 years now. However, menopause + mostly vegan diet for last several years…this MUST be why I am where I am today. I’ll keep doing everything I’m doing, probably medication as well - my last resort always. And eat better…

That's fantastic that you went from -4 to -3.6! Way to go! How long did that take and what exercises and food choices helped this progression if you don't mind my asking? My spine is -4 and despite all the supplements I take it has stayed that way for three years. Your post is very encouraging.

Hello Edwina butterfly,
Please see my answer to Karel, the question was Osteoporosis drugs, managing joint pain, quite a bit about exercise there.

I was diagnosed September 2021, so nearly 3 years ago, 2nd dexa scan April 2024, same day prescribed blood pressure tablets, amlodipine5mg.
I can assure you that I'm not a gym bunny, i dont enjoy the gym aspect that much, feels great as i get back into the fresh air though.?
I take supplements, pure synergy bone renewal, also methylated b vits, as recommended because I'm taking hrt. I'm not taking alendronate or the doctors vits/calcium carbonate.

Regarding food
I make my own soup /bone broth with organic chicken wings, also I sometimes buy and organic chicken, or chicken legs and keep the bones, and make stock, freezer really helps here. I have this for breakfast with veg in it, and some chicken, or other protein leftovers
2 portions of greens daily, variety of veg and fruit, organic where I can, no or very little processed food, some nuts and seeds, protein every meal, i also make chocolate balls with cacao, coconut oil and squished dates, also prunes, these are supposedly brilliant for bones, you can have 6 a day if you want,
I buy Plant life ones on Amazon, not cheap, but really tasty and tart, you can soak them,try and have oily fish at least 2 times a week, i don't have wheat, but do have rice, quinoa, amaranth, not a lot though, also i have kefir, I did have yoghurt but I'm not sure if dairy ok, for tea, well i have redbush, i use almond milk, idea is to minimise caffeine, chocolate has caffeine anyway.
Coffee meant to be good, maybe, but I don't have often.
I make porridge with nut milk I make in nutribullet.
Also make fishcakes, tinned salmon.
Sardines I make into salad with finely chopped up peppers, onion, etc, dandelions from garden!
You will doubtless have you own idea.
Also tempeh or tofu occasionally, especially if I spot it on offer

I have had setbacks, was off hrt for a while with bleeding problem, also my thyroid was overactive for a while and that wouldn't have helped.
I'm not at all athletic, breathing not good enough for running, no good at high intensity stuff at all, so I work slow and steady, not masses of repetitions

I do hope all this helps, and do remember follow your own positive path, I'm sure you have ideas to contribute, you don't have to do all the things i do, important thing is to accentuate the positive.
You are maintaining bone which is a real achievement, so just gradually find some things you think you would like to do and try them out, look on YouTube for inspiration.
Alkaline diet discredited, so no need to minimise protein, you need it. By the way i also eat organic/pasture fed meat.
All this costs a lot more than i used to spend, but my other outgoings are minimal compared to most people.

@sharon31 and @edwinabutterfly that is a lot of work you are doing and admirable! Just two comments, though, respectfully. I have kept a chart of my DEXA's since 2001 and the scores jump around a bit, for a variety of reasons (including positioning, "areas of interest" covered, wedge under knees or not, etc.). I was told any change less than -.5 was not yet significant but another doc said -.3, so the change from -4 to -3.6 may or may not be meaningful. I look for trends over the years. I certainly hope that improvement is true and holds!

The other more important question is, do you feel in danger of fracture with severe scores, whether -3.6 or -4? I had three lumbar fractures at -3.7 from one unwise movement. At the time I was healthy and felt strong and was even doing sword tai chi. My fractures were very painful, disabling and even threatened my independence for a few months. I still cannot lift much.

I am a proponent of holistic approaches, for mild osteoporosis, and during and after medications. But to get to a safe place from a risky one, I am also a fan of medications used judiciously. I adjust doses and work with doctors to make medications work for me, not the other way around (so to speak). I think we can continue to work hard in all the ways you have described and, again, admire and respect your efforts.

Thank you Windyshores for your input,
Yes, it is scary dealing with this, trying to improve strength etc, to improve scores, with a background fear that something could go wrong.
Only yesterday near my local supermarket I avoided a mishap/serious fall, in contact with raised paving brick. They know about it and are waiting for repair, no barrier though in meantime.
So yes, it's a case of fingers crossed, and being as sensible as possible.
I did tai chi for a while, just given up, I could see I could easily hurt a knee, even though it's meant to be good for bones. I've chosen to do yoga at home instead.
I take your point about scores, supposedly the dexa scan not accurate for small boned short people. I will have to readjust my thinking if I get a less favourable score in the future.
I am really sorry to hear about your experience, and I hope you recover well, it sounds very difficult. In fact it is difficult to hear about any bad experience, I wish everyone well, life can be so difficult and unfair.

thank you

Karel, from a physical standpoint, I think it's great that you do will do chair exercises which will help strengthen your upper body and even relieve stress. And it's encouraging that you are able to walk half a block using your cane. When I broke my hip a few years ago when I was 69, I wasn't in a wheelchair but I had to use a cane for about 6 months and I did as much walking as I could. (I found that an alternative to walking with a cane was to walk a bit around our local grocery using a small shopping cart to help steady myself and for some reason I felt less pain walking with that cart than when walking with the cane.) Something else you could possibly consider is going to a local Y or fitness center for swimming/floating/and or exercise classes. I know swimming doesn't or might not build bone but it's good for cardiovascular and that's important too. I'm so sorry for your difficulties and pain right now and I hope that in time you will experience less pain and more healing.

Hello Windyshores,
There probably is not a day that goes by that I can forget this condition, especially since the hip fracture which took a long time to heal but I attributed much of the discomfort to having a rod and screw. It woke up my eyes to look down constantly when walking because falling is not an option. I hope I either have the courage to go on an anabolic or that increasing exercise will help increase bone density which at this point I doubt will happen. I'm trying to do the Onero Program starting next week and I had my evaluation yesterday but my back is sore so much of the time that I'm not sure I will be able to do it. I'm hoping that I can keep up the good diet and the supplements I'm on right now. I'm not advised to go on HRT by my doctor because of my age and I had a blood clot. The fact that you went on a couple of the anabolics with good toleration and such good results is helpful to know and has been encouraging to me. But I'm sorry to hear about the spinal fractures and all the pain you experienced in the healing process. Hopefully you will get total restoration. Blessings.