osteopenia of lumbar spine

Walking is a great way to improve bone health. I’ve seen recommendations ranging from 1 to 2 miles per day. A new study just came out showing improvement with hopping on one foot 50 times each foot. I discussed this with my physical therapist. She thought this was a horrible idea. Too much risk.

Here is a good website
https://melioguide.com/

chinthe2, -1 is a normal T score. Just be careful, (as everyone should be) to lift properly. Lifting and twisting and bending while twisting are not so safe with an aging spine. A weight lifting belt provides a surface for the abdominal muscles to exert pressure against stabilizing the spine protecting it against uneven forces.

You need to put some stress on your bones. That is why jumping up and down seems to work. Walking is great exercise, but doesn't add much stress. Add a weighted vest or walk with a bounce or skip. Just don't over do it. If you are jumping start slow with just 10. Start with 5-8 lbs weight. etc.
And , just what gently said. be careful of how you lift. Use your legs.!! Doing core exercises. A strong abdomen supports your back.
-1.1 is not bad, but probably good to get ahead of it.

Melioguide.com

This woman is great. She knows what o e can and can't do safely with a dx of osteoporosis/osteopenia.

thanks. free too. wow.

@gently Thanks for the advice. The report says "IMPRESSION: THE LOWEST T-SCORE IS -1.1 IN THE SPINE. 1) DIAGNOSIS (based on BMD alone): OSTEOPENIA". Other parts scored better. Only lumbar spine is Osteopenia. I never enjoyed weight lifting, but am considering buying a set of barbell now, no more than 100-lb. Also considering heavier dumbbells for "farmer's carry" type of exercise.

@samclembeau Thanks for the advice. Never knew about weighted vest. Great idea. I am relatively thin with BMI at 19.4. I want to gain weight by eating more without success because it tends to push GC spikes (I am a long time prediabetics).

@chinthe2, deadlifts, weighted squats and the farmers carry are the best exercises to help lumbar bone density. They all require care in execution. Of the three farmer's carry is the safest. You might consider having the help of a PT to establish form.
Your lowest T-score is barely osteopenic the range being less -1 to -2.5.
I use light weights everyday, but my bone density is way south of yours.

I would ask a physical therapist. But let me say this...I'm 71 yrs old and just had surgery on L-2 thru S-1. 5 weeks ago and now can use a walker but not for long. I'm so weak. If anyone has has this surgery, please contact me. Maybe I'm trying to rush it, but this is one surgery you don't want to have. I was in a lot of pain before, but sure didn't expect this.😫😫

@yesibeleive consider asking your doc and your insurance if you could get therapy at home as it sounds like getting out and about is difficult.