Understanding how much is safe to lift with osteoporosis

@shorty321
Wow. No back extensions ? Interesting. I thought strong body program uses those. Thank you for sharing

@shorty321

You could try melioguide.com. she is a physical therapist and seems to be very knowledgeable about osteoporosis and exercises that take it into consideration.

@shorty321 thanks for the info. Did the therapist mention anything about using a leg press?

@patwerthman, here is why my physical therapist also told me that I should not do any running or jumping:
Lumbar Spine BMD (L1-L4): T-Score: -4.0

Since everyone has different bone density, the advice that a physical therapist gives to me would probably be different than the advice that a physical therapist would give to you. I gave my physical therapist my DEXA Scan results at my first PT appointment.

@patwerthman
My understanding is that flexion is okay but extension is not. Avoid extreme twisting of the spine, forward bends and rollups often used in yoga and pilates. Margaret Martin is a well-informed guide to safe movements. I think a few years ago the National Osteoporosis Foundation published one page guides to yoga and pilates.

Here is one link to Margaret Martin's information which is far more reliable than mine.
https://melioguide.com/osteoporosis-prevention/osteoporosis-exercise-contraindications/

@patwerthman
My understanding is that flexion is okay but extension is not. Avoid extreme twisting of the spine, forward bends and rollups often used in yoga and pilates. Margaret Martin is a well-informed guide to safe movements. I think a few years ago the National Osteoporosis Foundation published one page guides to yoga and pilates.

Here is one link to Margaret Martin's information which is far more reliable than mine.
https://melioguide.com/osteoporosis-prevention/osteoporosis-exercise-contraindications/

@bluebonnet242, the physical therapist said that getting on/off the leg press machine may be awkward. He doesn't want me twisting my back. He showed me how to get on/off the leg press machine. The general comment that the physical therapist gave was that I need to limit the amount of weights I use at the gym to avoid bone fracture. I think that because of liability, the physical therapist makes comments like you might be able to lift up to < x amount> , but I am not sure what is the maximum weight you can lift.

I worked with two physical therapists and showed them my DEXA Scan results. Neither therapist could tell me what the maximum weight I could lift. One of the therapist reviewed the list of gym equipment and exercises (strength and conditioning, stretching) and gave feedback on which exercises I can or can't do safely. They said no to lifting 40 lb salt pellet bags. One of them said no to shoveling wet, heavy snow. For equipment like torso rotation, I was told that I need to limit my range of motion. Back extension -> no. Abdominal crunches -> no. Side stretches -> need to limit range of motion. You get the idea.

@shorty321 what I have heard is : 10–15 pounds, directly in front of you, lifted no higher than waist when possible..don’t bend—squat and use larger leg muscles…forget twisting when lifting to be safe….this isn’t necessarily for everyone, but a good guideline nonetheless.

@patwerthman, here is why my physical therapist also told me that I should not do any running or jumping:
Lumbar Spine BMD (L1-L4): T-Score: -4.0

Since everyone has different bone density, the advice that a physical therapist gives to me would probably be different than the advice that a physical therapist would give to you. I gave my physical therapist my DEXA Scan results at my first PT appointment.