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Understanding how much is safe to lift with osteoporosis

Posted by jspr422 @jspr422, Mar 2 2:37pm

Seeking the wisdom of this group on finding out/understanding how much is safe to lift when one has osteoporosis in the lumbar spine. I've heard everything from no more than 10 or 15 pounds (grocery bags!) to "heavier is better" (what you might lift at the gym). This mostly from Dr. Internet as my own doctors seem to deflect the question when asked what is safe for me to do (or what I should/shouldn't be doing). I have had no fractures and no issues (I know of) from "everyday lifting" and up to 70 lbs at the gym. I don't want to make things worse yet also know resistance/strength training can be very good for the bones.

For context: newly diagnosed with OP, lumbar spine T-score is -3.2 (hip/femur are in the osteopenia range). I do a lot of walking and and do resistance/strength training 3x week (working with a trainer). Currently weighing my options for osteoporosis medications (overwhelming).

Any advice is appreciated!

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callmekate | @callmekate | Mar 12 7:12pm

My chiropractor (who does ultrasound and TENS on me, but no adjustments) tells me to stay away from the weights and just use resistance bands. My spine was -4.8 at last DEXA. I am on month 9 of Evenity and will have another DEXA in August. Not sure what I'll do after Evenity. Endo says Reclast, but I've read so many stories of side effects here, I am very hesitant....

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bethieb | @bethieb | Mar 13 5:04am
In reply to @callmekate "My chiropractor (who does ultrasound and TENS on me, but no adjustments) tells me to stay..." + (show)
Profile picture for callmekate @callmekate

My chiropractor (who does ultrasound and TENS on me, but no adjustments) tells me to stay away from the weights and just use resistance bands. My spine was -4.8 at last DEXA. I am on month 9 of Evenity and will have another DEXA in August. Not sure what I'll do after Evenity. Endo says Reclast, but I've read so many stories of side effects here, I am very hesitant....

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@callmekate I've had 2 Reclast infusions and am due for 3rd this summer. No problems whatsoever. I wish I had started with Evenity but didn't due to former endo never explaining my options.

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mtran88788 | @mtran88788 | Mar 13 11:19am


In the Liftmor trial, it’s 85% of Rep Max. Dr Lisa Moore has a lot of free videos on YouTube discussing this issue. Spend sometime researching her channel. I hope it helps.

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prarysky | @prarysky | Mar 13 6:02pm
In reply to @prarysky "@patwerthman My understanding is that flexion is okay but extension is not. Avoid extreme twisting of..." + (show)
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@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/

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@prarysky
My apology. I have to correct myself. I meant to say extension is safer than flexion. Duh... But don't take my word it. Please read the people who work with osteoporosis and safe movement. Fortunately, I mentioned physical therapist Margaret Martin who is an excellent guide on movement and exercise and bone health.

I think other physical therapists have probably been mentioned on this discussion site, but wanted to add the name of Sherry Betz. I have her DVD called Yoga for Osteoporosis. Her website is called Therapilates (https://www.therapilates.com) and you can find downloadable guides to yoga and pilates for osteoporosis if you're interested.

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bytheriver | @bytheriver | Mar 14 8:25am
In reply to @bethieb "@callmekate I've had 2 Reclast infusions and am due for 3rd this summer. No problems whatsoever...." + (show)
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@callmekate I've had 2 Reclast infusions and am due for 3rd this summer. No problems whatsoever. I wish I had started with Evenity but didn't due to former endo never explaining my options.

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@bethieb

So glad to hear this. Wish I could say the same.

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Tt62 | @truong62 | Mar 14 10:13am
In reply to @mtran88788 "https://youtu.be/VYLTMv6qkss In the Liftmor trial, it’s 85% of Rep Max. Dr Lisa Moore has a lot..." + (show)
Profile picture for mtran88788 @mtran88788


In the Liftmor trial, it’s 85% of Rep Max. Dr Lisa Moore has a lot of free videos on YouTube discussing this issue. Spend sometime researching her channel. I hope it helps.

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@mtran88788 thank you . I have knee problems but will try a bit

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mtran88788 | @mtran88788 | Mar 14 10:43am
In reply to @truong62 "@mtran88788 thank you . I have knee problems but will try a bit" + (show)
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@mtran88788 thank you . I have knee problems but will try a bit

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@truong62
Dr Lisa Moore has video for exercises targeting knees. IMHO she is the best of the best. All her videos are free. She is just giving to the community out of her generous heart. I have used her videos for more than a year and really see good results.

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