Improve bone density and strength without medication?

@lindamaegirl -2.6 is barely osteoporosis. You could probably pay attention to nutrition and the proper weight-bearing exercise to avoid meds. I wouldn't do nothing at all, though, because it can get worse.

plav, you've come to the right place. Options that's our main topic.
Medication help some patients dramatically. They have hurt some dramatically as well. For example I have had significant results with Forteo, another commentator. windyshores, had adverse events with Forteo, but success with Tymlos.
It you throw your numbers in or tell us what you are being encouraged to take, we'll tell you things even your reticent medical providers don't know.
The truth for your body will be a little different from our truths.
Welcome. it's pretty interesting.

@lindamaegirl, yes. It is entirely your decision.
Though it is very difficult to regain lost bone, there are measures you can take to reduce the risk. You can take collagen type 11, quercetin, tea, calcium+k2, make sure your D levels are adequate. Some people take strontium citrate. https://connect.mayoclinic.org/discussion/strontium-1/
You might eliminate the activities that could incur the hard fall that fractured L2 and 4. Do measured careful exercise, avoid lifting, especially lifting and twisting because L1,3 and 5 sustain vulnerability from the year old fractures that alter the balance of the entire spine.
Increasing muscle protects the spine as well as creating crosstalk that increases vertebral strength. But you have to be careful because your muscles can be stronger than your bones. LIfting weights can create peak pressure that your bones cannot sustain.
Some with low bone density never fracture, but many with osteopenia do fracture.
I wish you every luck whichever decision you make.
It is a risk that I wouldn't take, but my fear of fracture is great.
Windyshores had the best results with Tymlos. She cleverly manipulated the pen so she had control over the dosage. Her doctor was (probably still is) Michael Mannstadt 617-726-8720.
I think he still does virtual visits.
If you did decide on a medication, I would rather it would not be Reclast, at least yet. It is better to start with an anabolic like Forteo. I'd recommend Forteo except that windyshores had a negative reaction to it. If you couldn't tolerate Tymlos, like Forteo, it leaves you system rapidly, so your reaction would be limited in time to 24 hours max.

@lindamaegirl
Igor Klibaov’s book Osteoporosis Reversal Secrets available on Amazon is a good place to start looking at how to manage and build without meds - osteoporosis meds are severe and shouldn’t be handed out as lightly as they are by docs now.

@gently
Left femoral neck
T score -2.4
Z score -0.4
Left total hip
T score -1.5
Z score 0.2
Lumbar spine
T score -2.5
Z score -0.2
Findings represent osteopenia & osteoporosis

@gently Dear Gently, thank you so much for your comment. You answered me instead Windyshores, I was delayed to ask her and suddenly she left this forum.

I want to put mine comment here but it is long, better to begin a new thread. Again what to do?

Thank you and best wishes in everything.

Don't want to take medications

@charlieo6246 -- neither do I. -- Now I'm focusing on strength training... IF you're looking for what to do== please keep in mind there's ZERo need for a gym..ZERo need for equipment...please do a search on YouTube for exercises/movements to do at home. Good luck in the New Year.