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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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Here is the recording of Lisa Moore, DPT.
https://www.youtube.com/watch
Free to join OsteoBoston. You just need to be in touch with them. They have speakers every month and I've enjoyed all of them.
https://osteoboston.org/
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4 ReactionsGreat question! I am about in the same boat as you. I do a lot of resistance work but focused more on my glutes and quads. The upper body work I do has been more for bursitis in my arms but I recently started Romanian Dead Lifts using a 10lb weight in each hand. Then I got my dexa results. Hips ok, spine. -3.4. I was a bit shocked. My back is straight and I haven't lost any height. So I'm still doing the lifts. This video linked looks like a good source so I'll continue watching that and see if I get any information.
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1 Reaction@luckypup
Try melioguide.com if you haven't. She is a physical therapist primarily focuses on safe exercises for those with osteoporosis.
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3 Reactions@gravity3 Yes, she is a great help!
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1 ReactionThank you to the group for considering my original question and for the thoughtful answers and advice. I feel more confident now in continuing a weight/resistance program (with supervision and caution). Appreciate all of you!
@babs10 -- Thank you! I look forward to watching this! The past programs look very interesting also; I am planning to join to add to my library of good resources.
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2 Reactions@njx58 -- I agree with you on the Forteo/Tymlos/Evenity. I've learned in my research that these are all good for bone building and the order of medications is important. Unfortunately, insurance will not cover/approve me for any of these (have appealed with no luck). So I will need to start with a bisphosphonate.
@luckypup -- Are you on any osteoporosis medication? If so, what are you taking?
@bethieb -- Glad to hear of no problems with Reclast! Wishing you all the best.
@shorty321 -- I hadn't considered a physical therapist, I will check that out! It's been difficult finding a personal trainer experienced with osteoporosis.