Anyone progress from osteoporosis to osteopenia?

Thank you! I go to the gym several times a week. There are many things you can do at home too. Debi Robinson offers an online yoga class for osteoporosis on Thursdays (donations) at 11 am PT. Margie Bissinger’s programs has exercises and Margret Martin offer videos for sale. You can also go to U-Tube and search “yoga for osteoporosis” or “Osteoporosis exercises” and find lots of options. Margie also offers a free video on how to exercise correctly with osteoporosis (like doing hip hinges instead of rounding your back to pick things up). Good luck — there is so much info once you start looking for it. I believe Margie is doing another
osteoporosis summit this spring and the speakers are very good. It is a continual challenge to keep my exercises up with travel and holidays. Wishing you success!

Thank you! I go to the gym several times a week. There are many things you can do at home too. Debi Robinson offers an online yoga class for osteoporosis on Thursdays (donations) at 11 am PT. Margie Bissinger’s programs has exercises and Margret Martin offer videos for sale. You can also go to U-Tube and search “yoga for osteoporosis” or “Osteoporosis exercises” and find lots of options. Margie also offers a free video on how to exercise correctly with osteoporosis (like doing hip hinges instead of rounding your back to pick things up). Good luck — there is so much info once you start looking for it. I believe Margie is doing another
osteoporosis summit this spring and the speakers are very good. It is a continual challenge to keep my exercises up with travel and holidays. Wishing you success!

Hi debbik,
Welcome to the club, I guess — though none of us really want to be here!
I have posted here before, but here goes anyway. Like you, my DEXA numbers were steadily declining. I chose to stick my head in the sand. With so many other health issues going on, it seemed to be the easiest thing to do. Then at age 68, I had a whopping 8.8% decrease in my Spinal T-score: -3.0! Full blown osteopenia in the Femoral neck: -2.2, and -2.0 in the Total hip. Wake up call!
My rheumatologist was pushing the medical model, the OP drugs. Kind of rolled his eyes when I said let me try a more natural way first. The side effects of the drugs frankly scared me, although if all else failed, I would have gone that route.
From that point on, I dedicated myself to turning this around. That meant structured exercise, 5 sessions a week: strength training, weight bearing, resistance bands, balance, coordination. (Mind you, nothing too heavy. I started with 1 pound weights. Still only up to 3 pounders!) Get out in the sunshine, walk. Increase protein intake. Eat the rainbow! Bioidentical hormones. Supplements galore, things like tocotrienols, collagen, strontium citrate (I know, controversial!), vitamin K2, etc., etc. I bought a low intensity vibration plate (yes, more controversy!), an investment in my health.
My most recent DEXA scan at age 70?
Spine: -0.3 “Normal”(!)
Average Femoral neck: -1.65 “Osteopenia”
Average Total hip: -1.35 “Osteopenia”
My doctor is no longer recommending I begin drug therapy!
So…..it is possible to tackle osteoporosis using alternative methods, and successfully increase your bone density. Not to say that is the only way, but hey, it sure is worth a try.

Thank you for the inspiration! Im 74 and trying to stay off drugs. My spine is good but hip femoral neck went from -2.3 to -2.9 in 3 years after pelvic radiation for endometrial cancer. I saw a PT and have ramped up weight bearing exercise, cardio, and yoga (4x week) while being mindful of other lifestyle factors. I’ve always had a good lifestyle, but the new numbers called for extra work. My endo is only interested in drugs and wouldn’t offer any additional testing like CTX. I’ve looked for people who’ve improved BMD naturally. Glad to have read your post. Keep up the good work!

Hi charlotte26,
No one was more surprised than I at the surprisng great results! Which just goes to show there is always hope.
Right now my functional gynecologist wants me to reduce my supplements, as she feels I am now in “maintenance mode”—no longer any need to be so strict or over zealous in the supplement department!
What helped me most was researching all I could online, and trying to separate the wheat from the chaff. This forum for one has been immensely helpful. Be wary of hucksters and question the motives of anyone promoting a quick fix or an expensive solution. And be methodical.
Wishing you good luck and good bone health in the New Year! 🎉

Thank you for the reply! I’m hoping to update my results next dexa in 2026. Meanwhile best to you and all others trying to get clear information and thoughtful help with osteoporosis. Happy holidays and new year! 🪅🎊