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STOP! Don't do this if you have osteoporosis
Osteoporosis & Bone Health | Last Active: 2 days ago | Replies (255)Comment receiving replies
I am curious (since so many of these precautions seem to be related to the spine), do these same precautions apply if one's lumbar spine T-Score is not super low (-1.6), but it is the total hip measurement (-2.6) that landed one with an osteoporosis dx recently? (My femoral neck measurement came in at -2.2.)
I have been wearing an 8 pound weighted vest for my daily 2 mile walks and was about to increase it to 10 pounds next week... I am conscious about much of what was written here, but I do twist in my car (for backing up) a great deal and I have also failed to make and changes in how I reach in to front-loading washers or dishwashers, etc. EDITED: I changed the word "recommendations" to "precautions" in 2 spots.
Replies to "I am curious (since so many of these precautions seem to be related to the spine),..."
@annie with a spine at -1.6 I personally would not worry about some of the things mentioned. I am a fellow patient so of course ask your doctor or PT.
I feel that this thread needs to differentiate between mild osteoporosis, more serious osteoporosis, and those with fractures- all different groups with different needs for caution, in my view and experience. But this is only my view and experience!
I have a chart of my DEXA's and they do jump around. A change of -.5 is statistically significant according to my doctor. So your -2.6 means a diagnosis but it is borderline and if it were -2.4 you would not have that diagnosis. It is a slope not a cliff! Is your doctor suggesting meds?
That said most fractures happen for people with osteopenia. Of course that is because more people have osteopenia than osteoporosis, and the rate is much higher with osteoporosis! So yeah, don't do anything crazy 🙂
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There are some safe exercises you can do for the hips, like clamshells. An exercise band helps.
-1.6 is not a concerning number, but there are safe back exercises you can do.
This has been referenced elsewhere, but I'll relink here:
https://melioguide.com/products/exercise-for-better-bones-program/
I am going to check out this book:
https://www.amazon.com/Give-Strength-Illustrated-Strengthen-Osteoporosis/dp/B0CP445QR7/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=&sr=