Appropriate exercise for osteoporosis - Osteoporosis Message Board

genelady · 04-28-2007, 05:47 PM

I'm new here. For years I have been taking calcium and vitamin D and exercising because of osteopenia. Unfortunately, a recent BMD exam showed that I have osteoporosis in my spine (T score -2.58 total and -3.42 in L1).
I have been reading lots of good info here about various meds (I've just started on Actonel), but I have a question about exercise.

I see on some websites that there are cautions about certain exercises. I have been doing Pilates for 4 years, and have really strengthened my back muscles, but I wonder if I should stop that because some of the exercises involve bending forward. Should I concentrate on the walking and weights, which I also do? (I think from recent threads that I should also become a stork

) Any advice? Anyone here do Pilates?

cmorg011 · 04-28-2007, 08:21 PM

Hello, genelady- How are you?

I am kind of new here, too: I am 22 years old with osteo of the hip (-2.5) and spine (-2.6), and am SO grateful to have found this group. I am sure that you will love everyone, too. (Welcome.)

I don't do Pilates, but may be someone else knows, though. I primarily focus on varied cardio and resistance/weight training. I am hoping that upper-body and back exercises will help my spine. (We'll see!) Does Pilates give you a good upper-body workout? I do a lot of bending over to carry stuff, etc.- hopefully this is an O.K. thing for both of us. (?) Hope some one can give you a good answer!

phylwill1152 · 04-28-2007, 08:42 PM

Hello and welcome to the board...weight bearing exercises like walking, jogging, climbing steps and any other exercise where your feet hit the ground is good. Weight training is also good, glad to hear your both already doing that. As for the bending over restrictions the way i understand it is that you shouldn't bend at the waist like when you do straight leg toe touches or full sit ups. You can bend at the waist as long as you you keep your back flat..no curve. It's also best to keep a slight bend in your knees, which will lessen the stain on you back when you bend over to pick something. Use good body mechanicis..lift with your legs not your back. If you can, talk to a physical therapist or a trainer at a gym. Just be sure if you talk to a trainer to let them know you have osteoporosis so they can advise you properly. Activity of any kind is good for you and common sense will take you a long way. I'm older than both of you ( a very young 54) and have learned to think about what i'm doing and not to take unneccessary risk. It's ok to ask for help. take care...phyllis

genelady · 04-28-2007, 09:10 PM

Thank you both for your welcomes and your comments.

cmorg, I'm sorry to hear that this hit when you are so young. Maybe I should stop feeling sorry for myself, because I'm a lot older than you and just got diagnosed! To answer your question, Pilates focuses on core strength rather than legs or arms.

Phyllis, thanks for the explanation of what not to do. Unfortunately one of my favorite Pilates exercises is the roll-up - lie flat on your back, arms extended, and roll up vertebra by vertebra until you touch your toes, then roll back down vertebra by vertebra. It's great for the stomach muscles, but from what you say it's exactly what I shouldn't be doing. There are lots of other exercises that don't bend the back, so that's good advice to talk to the instructor. (By-the-way, it's good to know that I sound young, but actually 54 is already behind me!).

phylwill1152 · 04-29-2007, 05:46 AM

Hi, I forgot to mention that you should also avoid exercises that require a lot of twisting of the spine. Gentle twist are ok, but some yoga like moves go a bit too far..some of the others here have experience with yoga and could expalin that better. I've learned that most exercises can be modified to have less bending and twisting of the wrong kind and are just as effective. I'm not familiar with pilates, but do have a" pilates for dummies weight loss" video that i enjoy doing. My fitness program is daily walking, weight training several times a week and doing odds and ends videos to fill it in. I think the bottom line is to keep moving and to keep your body strong. take care...phyllis