what movements to avoid with osteoporosis
Hello again, I was thinking recently about how the diagnosis of osteoporosis changes our everyday life and even movements that we use to do. Can we for benefits of everybody list here the movements that can worsen osteoporosis? For sure, many participants here know what movements they can do and what not. However, I as a beginner, am not sure if I can bend my spine (which I was told is under the risk of fracture) many times a day for example taking the product off my shopping bag, or just taking the objects that have fallen on the floor, etc. Is cleaning one's house a risky activity? Or if I can worsen my condition lifting my hand luggage to the shelf above in the plane?
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I have modified my exercises to use planks instead of crunches so I am not compressing my spine. Who else has some other helpful suggestions?
I rest my foot on a seat, bench or other surface to tie my shoe, vs straining my back by bending all the way to the ground. That's a biggie to avoid, I think.
These are all great questions. You do have to modify your movement with osteoporosis to minimize the risk of fracture. Here are some things I've learned:
~When bending (if you need to pick something off the floor), instead of curling your spine forward, bend deeply at the knees, keeping your back rod straight. Alternatively, you can do what they call the golfer's kick to pick something off the floor but that's a little trickier on balance. Hard to describe the movement but hopefully available on a search.
~Along those same lines, avoid crunches. Important to strengthen your core so you can do toe dips instead. Laying flat on your back you bring your legs to a table top position. Maintaining that table top, touch your toes to the floor. You can do this with both legs together or you can alternate legs (or do a bit of both as they strengthen differently).
~When getting out of bed, don't curl to sit up, roll over onto your side with knees bent, keeping your back straight push yourself up to sitting with your hands.
~When twisting or side bending, go gently and not to full range.
It's a bit of a learning curve and sadly, we have to think about it all the time to try and keep safe.
Yes these are the movements that I use now due to a lumbar fracture this summer. It healed with rest and physical therapy.
I am doing modified yoga for osteoporosis and strength training exercises in the pool at my gym.
I have been taking Forteo for 2 months. Lots of changes that I’m try to adapt to. Praying they work😊
American Bone Health has a workshop on Spine Health: https://workshops.americanbonehealth.org/courses/spine-health-workshop-2021/
For house cleaning, maintain a straight, not curved, spine. I read somewhere no lifting more than 10 pounds, and hold things close to the body, not with arms extended far out. Don't sit down heavy in chairs, use a controlled movement. I've also seen some guidelines for sneezing, like put your hand on your chest for support.
I have been diagnosed with advanced osteoporosis (t score for my spine is -3.4). I am about to start taking Forteo. How is it going for you? How are the daily injections?
You provided a nice over of movements to avoid. A few ideas that are helpful. Good posture is a must in all that you do. Don’t just think about your shoulders back , but also think of maintaining distance between your rib cage and pelvis. Work on spine extension strengthening along with shoulder exercises where you bring your scapulas( shoulder blades) in to your spine and down. Prone extension like babies do that a lot when laying on their bellies. People sometimes refer to it as the airplane position. Strengthening your spinal muscles are very important. As you do exercises that puts tension on the spine it affects the bone , ie building bone quality and density.
I'd like to recommend two professionals who provide a lot of information on movement and osteoporosis:
1) Sarah Meeks is a physical therapist with many years of experience and teaching. The website is at: https://sarameekspt.com/
2) Loren Fishman teaches yoga for osteoporosis. His book shows various movements and postures for different levels and stages of osteoporosis, using props to maintain safety.
Thanks so much to everybody for the useful guidelines ! It will take time to get used but it is necessary.
One good news is that special forceps about 50 cm long for taking things from the floor are available on sale here in Spain (orthopedic shops). It helps me a lot. I am sure that you have them also in the US. Good luck!
Going on 3 months with Forteo injections…so far no noticeable side effects.
Blood work was done and waiting for the results.
Calcium levels need to be monitored with this medication.
I’m still active with modified Yoga and water aerobics. Strength training 2x per week.