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STOP! Don't do this if you have osteoporosis
I am starting this thread hoping people will post things they've done that they have regretted, for one reason or another, when suffering from osteoporosis.
I'm going to start the conversation with a list of things we've learned already, and we are newbies!
1. Lift objects heavier than recommended by your physician (for my husband, that means nothing heavier than 5 pounds right now, with 3 fractures).
2. Don't bend at the waist! He got a fracture bending to empty the dishwasher.
3. Be cautious when driving - avoid rough roads, bumps, and go very slow over speed bumps.
4. We had planned to go on a boating tour (on a commercial fishing boat) on the ocean. After seeing a boat rocking and bouncing over choppy water we decided not to go.
5. Do not slouch when sitting in a chair or couch. If you're going to rest for any period of time on a couch elevate your legs (per our physical therapist).
6. Do not try any exercises until you have cleared it with your doctor, especially before your doctor confirms your fracture is stable.)
Please add to the discussion. I think this could be useful to people, especially people new to this.
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@melia7 it is important to note that, in my experience, I have never "recovered" from spinal fractures. Compression fractures change the structure of the spine. Kyphoplasty soon after can sometimes restore that but I don't know what the outcome of that is in terms of pain- I was told by my doc that it didn't change that. Fractures also caused scoliosis for me. The ability to lift anything more than a seltzer bottle is gone permanently, for me anyway.
Fractures also reduce height and the length of the spine causing crowding internally, potentially affecting breathing, heart (in my case afib) and GI.
Spinal fractures just don't "heal" the way a broken arm might, though I am sure there are residual effects to that kind of fracture as well that I have not experienced.
Margaret Martin has some exercises (for payment) that address fractures. Most PT's I have seen only do massage for me.
Its OK to do extensions.
Thank you for your answer. Your case is really amazing. It proves that as you mentioned bone structure plays an important role too.
I hope that you have found a good specialist with a long experience of treating osteoporosis!
Hi @maggie25. I've been told that both flexion and extension are risky as they put extra load on the spine that can lead to fragility if done too often. Ideally, we want to build strength and endurance in the muscles that support the spine, so we can hold it in "neutral" position while doing everyday activities as well as sports. The approach is suggested by Stuart McGill, PhD, a Canadian researcher who studies biomechanical forces on the spine. He wrote book called The Back Mechanic. I found the book useful for learning how to move more safely. Perhaps you would like it, too.
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2 ReactionsReally good list! Similar to the ones you have on your list- don’t deadlift. Fractured my back from deadlifting 🙁
@activebcgal @awfultruth which book by Stuart McGill you'd suggest as a must or basic read? There are several to choose from at Amazon. I appreciate you inputs.
@mayblin I have The Back Mechanic. It's written for layman. It certainly has helped me. The other two I know of are more technical.
@mayblin Correction "Back Mechanic" no "The". I want to add that this is a very practical book. It's not best seller flashy. I had read interviews with McGill and watched free youtube stuff with him or others describing his exercises and I'd been to physical therapists and chiropractors that gave me some of his exercises to do but none of that gave me what I needed.
Back Mechanic describes McGill's view of how back pain works and how to move and think with that in mind. That helped me right away before I was even doing the exercises. I had had 40 years of low back - hip trouble prior to that which nothing had helped significantly. His view of how pain works and what to do based on that, worked! So yeah, I'm a big fan.
I agree.
Thank you so much @awfultruth, @activebcgal !!!