Working out with weights - Osteoporosis Message Board

mbeth50 · 10-19-2007, 03:04 PM

I know workig out with weights can help bone density...I also did the treadmill and floor exercises (lunges etc) for legs, hips....I recently added at first one lb ankle weights for leg lifts then went to 2 lb...I bought ankle weights that can go up to 10 lbs. MEANWHILE....my lower back went out of wack from these exercises..Chiropractor said to cut back to one lb for now..It seems its a toss up between back hurting from being out of wack and bones not getting denser...What to do??????????What am I doing wrong

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DesertBloom · 10-19-2007, 05:51 PM

Hi MBeth: Can you get into a pool exercise program? I've had 7 spinal fusions and I constantly have to watch what exercises I do to prevent further injury, and one thing I found out is if you add weights to your ankles and you are exercising on land you end up hurting yourself.

If you can get into a pool, which isn't considered weight bearing per se, you can add the weights to your wrists and ankles without the strain on your back. The bouyancy from the weightlessness in the water prevents the weights from pulling too much on your lumbar spine.

I use hand weights for my upper body, but I haven't gone above 3 pounds yet, because when I tried, it made my back worse. I do these exercises on the floor (standing) but it's strictly a upper body work out. For lower body I do walking (limited) some squats and lunges, heel lifts (3 different positions) and try to change the routine around so I don't get tired of it. I also go to PT and am getting a neck and upper body strengtening routine, traction, muscle stim etc, but this is for a neck injury.

Find out what hurts and don't do it. I just started Tai Chi also, and Osteo if your reading this I FINALLY GOT THE TAPE!!!!! I'll tell you more later, but so far I like it. I have to start out slow with it, because some of it hurts but it looks like it's going to be okay for me. I will be going into the pool as soon as my neck gets better.

Just be careful with the weights, especially ankle ones, when exercising on land, they cause too much pull on the lower back. All standing exercises are using your full body weight so adding ankle weights really doesn't increase the workout that much. Let's say you weigh 125, well if you are standing and doing exercises you are lifting 125 pounds already, so is adding a 5-10 pound weight really going to make much difference, except for hurting yourself. If you were only using them for leg lifts, remember you are lifting the entire weight of your leg already without the weights. If you want me to tell you anymore specific exercises I do just ask, there's too many to mention all at once. Instead of the weight around your ankle you could add a theraband and that will increase the tension/pull without adding extra weight to your leg, and it's one way to step up your leg routine, because it requires more strength since you are pulling against the strength of the band.

phylwill1152 · 10-19-2007, 06:40 PM

Hi mbeth...do the ankle weights you use have long straps? If so try putting the weights above your knee, around your thigh. Also try not to lift your leg much higher than your hip, if you're laying on your side doing outer thigh work. Higher isn't always better. I like to lift weights and have found that most every exercise can be modified to make it less straining on the back and body in general. Are you holding your stomach in while lifting? Holding the stomach in gives support to the lower back. Most upper body exercises can be done seated on a bench, chair or ball to make it easier on the back. It may be a good idea to talk to trainer or physical therapist to learn good form so you can avoid aches and pain in the future. Hope your out of whack back gets better soon. When my back aches the more i walk the better it gets. I walk outside, we don't have a treadmill.

There is a show i watch most days called Body Electric on PBS. The lady who leads, Margaret Richards, is middle aged and really knows her stuff. Its a 30 minute show that uses weights and also non weight exercises. I've learned a lot from watching it. Check out your tv schedule and see if its available in your area.

Keep in mind that any activity you do can count as exercise. We forget that mopping a floor, gardening, vacumning, plain old housework and carriyng grocery bags work our bodies too. Have a good weekend...take care..phyllis

mbeth50 · 10-19-2007, 07:18 PM

Thanks DesertBloom and Phyllis,
I wish I had access to a pol..Love to swim!
Anyway this is what I've been reading "When this Osteopenia exercise becomes very easy, you can add an ankle weight or use an exericse band to increase resistance. (Remember that osteoblasts only respond to 'additional stress', so adding some resistance becomes important in any Osteopenia exercise program.) so I bought this 20 lb set of ankle weights>>
However will continue treadmill and try the modifications you both suggested. Any additional exercises for hip, back you know I would appreciate!! Will look into Tai Chai and those bands too!
I've been exercising forever....and taking calcium for years so surprised got osteopenia despite all that...I guess all I can do different is add weights, take strontium and make sure dont skip on the calcium...Oh I now drink decaf instead of caffinated coffee but dont know what else I can do that I havent been doing all along! Just dont want to take that Actonel again..The nausea and indigestion finally ended!! Oh I also eat healthy.
Any OTHER suggstions PLEASE ...I 'd love to hear them!
Good weekend ladies!!

DesertBloom · 10-19-2007, 08:35 PM

Hi MBeth: Are you getting help from your chiro? Usually if you have osteo, they tell you to be careful with any kind of skeletal manipulation. Because of my surgeries and osteo, I've been told not to go to a chiro, so just be careful and don't let them do any hard manipulation.

Have you ever tried PT (physical therapy). If you wanted to try it I don't know a single dr that isn't more than happy to write an rx for that. Since it sounds like you have a back problem or some other bone problem (going to a chiro) you might want to try PT, since most insurances pay for it. You can get a great amount of education on osteo/back etc exercises there since that's what they go to school for. They will also set you up with a home routine based on osteo and and injuries you have that you can use for years.

As far as the pool goes, if you don't want to go to PT, most YMCA's have pools and don't charge much for their water classes. We don't have a Y in our town or even surrounding towns so I go to PT where they have a indoor pool, and when my PT runs out because of insurance they let you continue with the pool at 5.00 a class. Other PT's have full gyms and they do something similar after your PT runs out and that is charge a small monthly fee to continue using there gym with physio therapy supervision, so you are doing the correct things to build bone and protect and strengten your back etc.

Just a couple of ideas for you, if you ever want to do something other than chiropracty.