1. < Osteoporosis & Bone Health

Has anyone found an exercise based program proven to work?

Posted by ans @ans, Jan 21, 2024

To All-Very important information shared by Belinda Beck from- theboneclinic- goggle that- based in Australia- yesterday in the Osteoporosis Summit that has been sited here going on this week. The Liftmor trials, which she was in charge of , has been tracking people for over 10 years put a program into place called Onero, based on that thinking and the results are in and impressive. It works to improve bone mass. It's based on HiRIT -( I believe the acronym is to denote High Intensity Resistance Impact Training). It can be safe and effective led BY PEOPLE that have been trained. She emphasized NOT to do these exercises without SUPERVISION. Sherri Betz's exercise programs are built off this thinking. Beck said to grow bone you need specific, targeted training. They watched people over many years in the Liftmor trials and then went one step further to set up a clinic in the real world to test it out . As she explained, its based on one lifting 85% of what you can lift in one repetition. So that is a lot, but everyone is different. For one it might mean starting with a broom stick , for another it could mean 2o lbs or more. The program is individualized for each person. Each person receives a 2 1/2 hr baseline assessment. A very important thing she commented on that at first they were confused about was why the femoral neck didn't change the BMD score much- but hot off the press this week- they have a 3-D testing device in their clinic and it revealed that the thickness of the cortex increased particularly where the femoral neck fracture usually starts. and further the proximal head of the femur cortex gets thicker along with the trabeculae . so therefore the shape of the bones improve and there's increased internal hip support. She did go over some of the basic criteria to do this Onero program , but I won't bore you with those details , except to say that most people can participate in this treatment. I will direct you to go to a podcast with Margie Bissinger PT where she interviews Dr. Claudia Tamas, she is an Onero trained clinician that heads up a medical clinic in NJ. This information is new and there are very few clinics in the US that offer this . So get out there and talk about it, maybe share this info with your general dr, endo, PT office, etc. so it can begin to be offered in more places!!! That was a lot , but hope that this gives you all some hope!! Beck said they are changing the idea that instead of meds, exercise can be the first line of defense against osteoporosis issues!! Good Luck to all on your own path!

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prarysky | @prarysky | 1 day ago
In reply to @shelldct1 "I started to see a physical therapist and so far he has me do squats, lunges,..." + (show)
@shelldct1

I started to see a physical therapist and so far he has me do squats, lunges, step ups and core strength exercise. Now I am starting to question if he is the right person for me because when I told him my back was a little sore from doing a certain exercise, he told me to do a cat/cow move. When I told him that as a person with OP I am not supposed to do spinal flexion (which is the cat move in yoga), I had to explain to him why doing that move could cause fractures. Also, when I am doing the exercises he tells me to do, he is not really watching me, as he has a few other clients that he is also in charge of. Is it time for me to find a new PT??

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I am somewhat amazed at the number of yoga teachers or trainers who seem unaware of the basic movement and exercise precautions recommended for people with bone health issues. It's possible the same holds true for physical therapists. The most well-informed yoga teacher I had had attended a special training program for osteoporosis at Duke. She seems to be the exception rather than the rule.

It's possible that some moves, such as cat/cow, could be done if you have a diagnosis of osteoporosis if a careful individualized evaluation is done and certain adaptations made, e.,g perhaps not do the move with extreme range of motion or move your spine into a neutral position rather than cat.

I know an orthopedist I saw several years ago told me he thought some movement in all directions was good for bone health but would be cautious in doing anything to an extreme with an osteoporosis diagnosis. Dr. Loren Fishman, who has developed a yoga program for osteoporosis, uses spinal twists. I don't remember but would hope he also advises when using some of his twists, not to take them to an extreme.

If your pt is not being particularly attentive to you and you are just beginning with him so he doesn't know you very well, I'd consider trying to find another pt if possible.

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melia7 | @melia7 | 21 hours ago
In reply to @lilac2025 "Hi. I was diagnosed in early April with osteoporosis and have been seeing a physical therapist..." + (show)
@lilac2025

Hi. I was diagnosed in early April with osteoporosis and have been seeing a physical therapist for guidance. Just to chime in here that everyone is different. What may work for someone else may not work for you. For example, if you’re a person who has never exercised or weight trained, you have to take things very, very slowly. You can always try a squat with NO weights at all. Get your body used to the form. Form for a squat is ESSENTIAL. I once had a trainer who kept an eye on me like a hawk, telling me, “no, you have to push your butt out”, etc. until I got the form right. So for starters, just work on that form, with no weight at all. Get your form down 100% perfectly, so you will NOT hurt yourself if you decide to add a weight to start, even a small weight, like a 3 lb dumbbell weight, held to your chest. (that’s a Sumo Squat) I work out, but even for me, when I first started with just a 5 lb. dumbbell, I felt uncomfortable in my lower back. It took me doing it awhile. My physical therapist said you must build up slow. Perhaps discuss that with your doctor or see a physical therapist. You have to do what works for you. There are other exercises to do, like Jump Downs on a 4” step, or Step Ups on a box and others you could do. I wish you all the best. Just take it slow & steady! Get someone to spot you on whatever program you decide to do, first. After my diagnosis, I lost my confidence at the gym. I thought I’d break a bone! But no fear now. Seeing a physical therapist was life-changing for me. All the best to you!

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to lilac2025
Many thanks for your advice! It is important to remember always that we are different, but at the same time is useful to know stories of other people. I shall start doing squats.
Good to hear also your encouragements!

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melia7 | @melia7 | 21 hours ago
In reply to @osteoresearch "They can be risky if not done with meticulous form. They watch you very closely and..." + (show)
@osteoresearch

They can be risky if not done with meticulous form. They watch you very closely and make tiny adjustments. I’ve never gotten sore or injured myself with them and now do 100# deadlifts and 75# squats (so far). You should also look into the Onero program with full research on this approach. It is out of Australia with lots of post menopausal women. But not all trainers or approaches are equal. These are two I feel confident about because of their attention to details with firm and small incremental increases. The strength of your musculoskeletal structure is very important to daily functions and longevity and actually improving your condition vs just medicating the symptoms. I’m more interested in reversing the underlying problem. I wish you luck in your own choices and personal approach.

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Thank you for your attention. It is a good point that we depend on having good specialists close by. You are in a good position in Australia and the US, being lucky with introduction of the Onero program. Unfortunately, the situation in Europe and in particularly Spain (where I live) is different. It is even difficult to find physiotherapists specialized in osteoporotic patients. Do you know if there in online Onero program?

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