1. < Osteoporosis & Bone Health

How can I improve bone density when it hurts to move?

Posted by ead @ead, Sep 12, 2023

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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lalalee | @lalalee | Sep 15, 2023
In reply to @lalalee "I am finding that being in the pool is my best pain reliever. It takes the..." + (show)
@lalalee

I 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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I want to add that water exercise doesn’t increase bone density. Weight baring exercise does. I use the water therapy to get my joints out of pain so I can do weight baring exercises more comfortably.

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gravity3 | @gravity3 | Sep 16, 2023
In reply to @maggieb892 "You can use 16 oz water bottles as weights to do arm exercises. And if lifting..." + (show)
@maggieb892

You 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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Helps to eliminate sugar, introduce fermented foods, eat only "real food"

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jennifer28 | @jennifer28 | Sep 17, 2023

If not already using it try adding turmeric to your diet - small amounts can be added to just about anything - smoothies, rice, salad dressing, any rubs you use on roast vegetables, even breakfast cereals. In 1/4 taps amounts it doesn’t have match of a flavor impact. All the best hope you find relief.

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cpd54 | @cpd54 | Sep 18, 2023
In reply to @jennifer28 "If not already using it try adding turmeric to your diet - small amounts can be..." + (show)
@jennifer28

If not already using it try adding turmeric to your diet - small amounts can be added to just about anything - smoothies, rice, salad dressing, any rubs you use on roast vegetables, even breakfast cereals. In 1/4 taps amounts it doesn’t have match of a flavor impact. All the best hope you find relief.

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Don’t use tumeric if you have gallbladder issues. Otherwise I think it’s a wonderful thing to try.

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jennifer28 | @jennifer28 | Sep 18, 2023
In reply to @cpd54 "Don’t use tumeric if you have gallbladder issues. Otherwise I think it’s a wonderful thing to..." + (show)
@cpd54

Don’t use tumeric if you have gallbladder issues. Otherwise I think it’s a wonderful thing to try.

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Interesting, this is the first time I've heard of a contraindication for turmeric, thank you.

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Teri | @tsc | Sep 18, 2023

Hi @ead, why don't you check out rebounders, or personal trampolines? You can just Google them and read reviews that are posted on Amazon. Most people say that rebounding doesn't hurt their joints.
My doctor suggested I get one to build up my hips. It came fast, but now I'm waiting for a strong person to come over to help me set it up.
I also have been taking turmeric, with ginger and black pepper extract, 500 mg 3 times a day. Some days it feels like someone turned off the pain switch.
My husband broke his hip last year and he didn't want to do Physical Therapy because it hurt, so he was given two 325 mg of acetaminophen about twenty minutes before his PT sessions to reduce the pain.
The rheumatologist told me that acetaminophen is the preferred drug for pain relief for arthritis.

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