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Understanding how much is safe to lift with osteoporosis
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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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....
@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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1 ReactionIn 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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3 Reactions@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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1 Reaction@bethieb
So glad to hear this. Wish I could say the same.
@mtran88788 thank you . I have knee problems but will try a bit
@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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2 ReactionsIf interested:
Hello Wonderful bone warriors!
OsteoBoston is excited to host the infamous Lisa Moore, of Brick House Bones, Tuesday, April 7th at 7 pm EST. "How to Reach and Maintain "Brick House" Bones with Lisa Moore will be a wonderful talk on becoming more knowledgeable about what really matters with bone strength building. Lisa calls herself (and rightly so) an 'Osteoporosis Physical Therapist'. For more information, here is a link to Lisa's website: https://www.drlisamooredpt.com/
Here is your link for Tuesday at 7 pm ET, 6 pm CT, 5 pm MT, 4 pm Pacific time.
How to Reach and Keep "Brick House" Bones with Lisa Moore
Time: Apr 7, 2026 07:00 PM Eastern Time (US and Canada)
Join Zoom Meeting
https://zoom.us/j/92567133946
Meeting ID: 925 6713 3946
Passcode: 3854
Looking forward to seeing you!
Shelly G 😉
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Shelly Gladstein, OsteoBoston
Bone Health and Osteoporosis Foundation
Support Group Facilitator
YouTube channel:
https://www.youtube.com/channel/UC2GQ9c1bFkQmkcQD3nIpJhQ
My story:
https://www.healthywomen.org/created-with-support/taking-on-mountains-and-osteoporosis
OsteoBoston's Guide to Online Resources for the patient with Osteoporosis:
https://drive.google.com/file/d/1_38xfeFFlzOI2Ln6vK4a9W9AgGxoQRQB/view
Website:
https://osteoboston.org/ (https://osteoboston.org/)
Email:
osteoboston@gmail.com
Please note that the information and opinions expressed on any of the programs during Zoom casts with our speakers ( or in written form) are intended to address specific questions asked or situations described on the program and are not designed to constitute complete and professional advice or recommendations.
Members of our group should not act on or rely upon any and all information contained in any of the zooms or written material shared without seeking the advice of other medical professionals in the field.
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1 ReactionThis was excellent. They will release a recording in a day or two and I'll post it. This is a free "organization" and wel worth my time 99% of the time.
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1 Reaction@mtran88788 yes, and she offers so many modifications so there's a level and an intensity for all of us.