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Understanding how much is safe to lift with osteoporosis

Posted by jspr422 @jspr422, Mar 2 2:37pm

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!

Interested in more discussions like this? Go to the Osteoporosis & Bone Health Support Group.

Profile picture for lbrown742
lbrown742 | @lbrown742 | May 24 7:54am

Sorry, I didn't mean to hit send.! I previously had 3 stress fractures in my feet. I have also read that people have had spinal compressions doing osteostrong. I would say be very careful lifting heavy if you have severe osteoporosis like I did. I'm now doing light lifting and taking Tymlos, hopefully I'll get good results and be able to lift more.

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lindamaegirl | @lindamaegirl | May 24 12:53pm

I do not wish to tell people tests are No good. This is simply another opinion on Dexa Scan.
https://www.mysymbios.com/email-sign-up/

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lindamaegirl | @lindamaegirl | May 24 12:56pm
In reply to @staceywren "I am in week 28 of the Onero program. The study showed this type of weightlifting..." + (show)
Profile picture for staceywren @staceywren

I am in week 28 of the Onero program. The study showed this type of weightlifting puts enough stress on bones to trigger the bone growth process. I will be posting an instagram account about the experience. I waited because I wasn’t sure I wanted to get into the social media like that. After seeing all the posts I think it will be helpful. I’ll post here when it’s up. I have fractured T 8 picking up my 50 # dog 11/2024 and had a khyptoplasty. I would not feel safe with a personal trainer. My physical therapist Liz at Scoliosis JAX and PT Onero program in Jacksonville Florida also trained for the Olympics in deadlifting. So I hit the jackpot! There have been times I’ve had pain/issues and setbacks that she can identify and give me corrective stretches, exercises or the confidence to continue. I love the deadlifting. My progress is very slow but very good. There are other people who lift much more than me- I am trying to get to 20 then 30#. I increase by 1 1/2 pounds weights which are usually not available in a gym. My next Dexascan will be in November. I deferred my 2/26 2 year dexascan. I was allergic to Evenity and Tymlos. Spine 3.2 hips 2.5/2.6.

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@staceywren I applaud your workout routine. I think strength training is the key to good bones. Dont put too much on the dexa scan numbers...Look into getting a No radiation REMS scan. Cost about 250 dollars

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lindamaegirl | @lindamaegirl | May 24 1:07pm

I am a big proponent of exercise and healthy eating and the right supplements for osteoporosis. I got a Dexa and a REMS scan and feel that the REMS even though numbers were a bit worse were more valid. Do your research on both. I had my primary care, the spinal surgeon. another spinal doctor and the endocronologist all put the fear of God into me about "take the drugs NOW" I chose not to even though i fractured my L2 and L4 with a bad fall. I thought "who would not have fractured something if they fell and hit their back on the steel based table? SEE WHO ARE THE MAJOR SHAREHOLDERS.....SURPRISE SURPRISE ...THE PHARMACEUTICAL COMPANIES WHO MAKE THE DRUGS. I am not in the least suggest anyone goes against their doctors orders or not to take the drugs but BE YOUR OWN ADVOCATE. No one cares more about you and your health than you do. Medicine is a business like any other. People do more research on buying a car than they do taking care of their bodies. Take a peek at this article and so many more on line.
https://www.mysymbios.com/email-sign-up/

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2 replies
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lindamaegirl | @lindamaegirl | May 24 1:17pm
In reply to @lindamaegirl "I am a big proponent of exercise and healthy eating and the right supplements for osteoporosis...." + (show)
Profile picture for lindamaegirl @lindamaegirl

I am a big proponent of exercise and healthy eating and the right supplements for osteoporosis. I got a Dexa and a REMS scan and feel that the REMS even though numbers were a bit worse were more valid. Do your research on both. I had my primary care, the spinal surgeon. another spinal doctor and the endocronologist all put the fear of God into me about "take the drugs NOW" I chose not to even though i fractured my L2 and L4 with a bad fall. I thought "who would not have fractured something if they fell and hit their back on the steel based table? SEE WHO ARE THE MAJOR SHAREHOLDERS.....SURPRISE SURPRISE ...THE PHARMACEUTICAL COMPANIES WHO MAKE THE DRUGS. I am not in the least suggest anyone goes against their doctors orders or not to take the drugs but BE YOUR OWN ADVOCATE. No one cares more about you and your health than you do. Medicine is a business like any other. People do more research on buying a car than they do taking care of their bodies. Take a peek at this article and so many more on line.
https://www.mysymbios.com/email-sign-up/

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@lindamaegirl sorry wrong site for info on dexa
https://www.mysymbios.com/truth-about-osteoporosis-bone-health/

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1 reply
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kfhoz | @kfhoz | May 25 9:46am
In reply to @lbrown742 "I don't know anything about the Onero program, I did the lift more protocol with a..." + (show)
Profile picture for lbrown742 @lbrown742

I don't know anything about the Onero program, I did the lift more protocol with a physical therapist that supposedly specialized in osteoporosis. The program involves dead lifts, squats and overhead presses. I ended up fracturing my ankle from all the heavy weights. I did start slow. I later found out the lift more protocol study was only done with people who had osteopena and never fractured. My doctor said if you have severe osteoporosis you shouldn't lift heavy weights as it increases fracture risk. I pervi

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@lbrown742 The LIFTMOR trials were done by lead researcher Dr. Belinda Beck. Dr. Beck started the ONERO program as a way for women world wide to have uniform guided access to the LIFTMOR protocols.

Here is a fun presentation by Dr. Beck on LIFTMOR and ONERO.

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junesiegel | @junesiegel | May 26 7:27am
In reply to @lindamaegirl "I am a big proponent of exercise and healthy eating and the right supplements for osteoporosis...." + (show)
Profile picture for lindamaegirl @lindamaegirl

I am a big proponent of exercise and healthy eating and the right supplements for osteoporosis. I got a Dexa and a REMS scan and feel that the REMS even though numbers were a bit worse were more valid. Do your research on both. I had my primary care, the spinal surgeon. another spinal doctor and the endocronologist all put the fear of God into me about "take the drugs NOW" I chose not to even though i fractured my L2 and L4 with a bad fall. I thought "who would not have fractured something if they fell and hit their back on the steel based table? SEE WHO ARE THE MAJOR SHAREHOLDERS.....SURPRISE SURPRISE ...THE PHARMACEUTICAL COMPANIES WHO MAKE THE DRUGS. I am not in the least suggest anyone goes against their doctors orders or not to take the drugs but BE YOUR OWN ADVOCATE. No one cares more about you and your health than you do. Medicine is a business like any other. People do more research on buying a car than they do taking care of their bodies. Take a peek at this article and so many more on line.
https://www.mysymbios.com/email-sign-up/

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@lindamaegirl
Theis is a sign up form.

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bobcinem | @bobcinem | May 27 5:53am

I’m interested! I have Osteoporosis and EDS.

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mwallj | @mwallj | May 27 12:22pm
In reply to @lindamaegirl "@lindamaegirl sorry wrong site for info on dexa https://www.mysymbios.com/truth-about-osteoporosis-bone-health/" + (show)

@lindamaegirl While I am in agreement with the general sentiment of this article, and am suspicious of the drug industry’s ties to Dexa, they lost all credibility when they stated “walking and running stimulate bone formation and increase bone density”. That is just not true, so unfortunately the rest of their arguments come into question.

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1 reply
Profile picture for mwallj
mwallj | @mwallj | May 27 12:31pm
In reply to @lbrown742 "I don't know anything about the Onero program, I did the lift more protocol with a..." + (show)
Profile picture for lbrown742 @lbrown742

I don't know anything about the Onero program, I did the lift more protocol with a physical therapist that supposedly specialized in osteoporosis. The program involves dead lifts, squats and overhead presses. I ended up fracturing my ankle from all the heavy weights. I did start slow. I later found out the lift more protocol study was only done with people who had osteopena and never fractured. My doctor said if you have severe osteoporosis you shouldn't lift heavy weights as it increases fracture risk. I pervi

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@lbrown742 There are risks to heavy lifting and risks to not heavy lifting. Personally I think the risks of not doing it are worse. I am lifting with a PT who has been certified by Onero, the only one in the state of MN. I have scores of -3.3 in spine and -3.0 in hips. I’ve been doing it several months and currently lifting 125 lb deadlift, 130 lb back squat and 50 lb overhead press. I have never felt better or stronger. No injuries. I weigh 112, and am 63, BTW. (6 years ago I fractured my wrist, which is the only fracture I’ve had.)

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