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How can I improve bone density when it hurts to move?
I have severe arthritis and my joints are usually hurting. I have done limited exercise in the past 2 years and worried my osteopenia will move to being osteoporosis. Does anyone have any advice for bone building exercises that use limited motion and can help keep my bones from getting weaker? Just thinking about using dumbbells, even 3 pound ones makes we wince. That holds true for most of the machines I used to use in the gym. I have done yoga for years but even that is becoming difficult.
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I find YouTube tai chi videos by Don Fiore to be wonderfully easy and helpful. He doesn't teach complex tai chi forms, but rather breaks movements down so they're easy to learn and practice. His "Tai Chi for Seniors" program is great for starters. Also, he incorporates Qui Gung movements, which are even simpler than those of tai chi. None of this is strenuous exercise, and it is a lovely way to get going.
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2 ReactionsI think it was an andrew huberman podcast on management of pain. It was fascinating and I am going to rewatch to see about using the brain unlearn and relearn one's relationship to pain. I don't have a clue whether it can be helpful but "any port in a storm"
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2 ReactionsI am finding that being in the pool is my best pain reliever. It takes the pressure off of my spine and joints and allows them to fill back up with fluids while I move. We have a lazy river at our local recreation center; that’s my fave. It is a loop in the pool with a current. I walk with the current and I feel like I can leap like in Chariots of Fire, which does wonders for my morale! People tell me I look ten years you grrAfter hip surgery the first time I was out of pain was in the lazy river. Blessings on your healing! You can get better!
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1 ReactionAnother good resource is the book "The Way Out" by Alan Gordon. Discusses the same concept with excellent exercises try. It led me to pain rehab and really improved my response to pain.
Sue
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4 ReactionsRachel zoffness is also excellent. Thanks
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1 ReactionZoffness.com
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1 ReactionYou can use 16 oz water bottles as weights to do arm exercises. And if lifting 1 pound, empty the bottles to half full. I know that moving when I hurt isn't fun, but moving gently loosens up my joints, so they don't hurt too much.
I might suggest looking into your diet, we often eat food that can cause inflamation which don't help our joints at all. Some foods to avoid or reduce would include red meats, processed meats (deli meats, bacon, hot dogs), chips, cookies, processed grains. look up inflammatory foods for a list. you will also find foods to eat as well. I am realizing that my diet is extremely important and I am trying to improve it.
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1 ReactionThank you (and everyone) for all the helpful information! I should have thought about using water bottles, soup cans etc. as weights. It is a good idea. Easy to manage the load.
As for diet, I mostly eat organic. Very little red meat, deli meat, pastries or cookies, and no white bread. I will take your advice and look up inflammatory foods. Thanks again to everyone.
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3 ReactionsI had joined the YMCA to use just their therapy pool. I had a Burst Compression Fracture along with some other issues due to my injury of two years ago. The therapy pool kept me stronger than not doing anything at all. But eventually, it was too much just to walk from the car to the building and then the therapy pool. I could only stand for about 4 minutes at a time and had to sit down. I could stay in the pool from 30 to 40 minutes but it was hard to get out.
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1 ReactionYou seem as if you have reduced many inflammatory already. I hope you find some relief