A Strong Back - Osteoporosis Message Board

osteoblast · 02-10-2009, 02:47 PM

Since diagnosis with osteoporosis , I have seen several phys. ther. as well as a physiatrist who specializes in osteo. Of course, as we all know strengthening the back extensors is very impt. to having good posture and strengthening our bones. I have previously been very impressed with Strong Women, Strong Bones and only recently read Strong Women, Strong Backs. Both are by Miriam Nelson Ph.D with Tufts Univ. To me , her books are way above the average. Anyway, there is a very good back strengthening program in the Strong Backs book. She recommends doing the ex. 5 days a wk. Fo me, I avoid one of the ex. where you arch your back(like a hump) -with estab. osteoporosis that is contra indicated and dangerous. But the others are similar to what I have been told before. I just like how she put it together and her instructions on doing the ex. slowly, two sets of 10 reps. She also has two where you use a resistance band in the door. The overall effect is helpful for my back. I think with the osteo I hold my back tense and very upright to be careful to avoid compression fractures and this program helps to contract and release muscles which is relaxing for me.

taape · 02-10-2009, 07:34 PM

Osteoblast,
Thanks for the information and the book title. Way before having osteoporosis I had back problems due to an injury so I can't do some exercises but definitely can do others to work on strength.

phylwill1152 · 02-10-2009, 09:06 PM

Hi OB, thanks for sharing the book title, i'll look for it next time i go to the library. take care...phyllis

trail · 02-11-2009, 07:13 PM

Osteo
I am totally in agreement with you. Ever since my diagnosis of osteo I have been very guarded about my back and way too protective and fearful. Recently I bought Walk Tall, a fantastic book by Sara Meeks. She is a very experienced PT who has been in practice for 40 years helping people get strong and knows all the safe ways to do so. She has a great website, but I guess I am not supposed to say it on this site, but you can find her on the web I am sure. She also travels and gives lots of workshops all over the country. There is another PT that I know well in my area named Sherri Betz, who specializes in osteo, and has written several book on safe exercises as well as developing her own program for pilates for people with osteo. I am going to see her privately for a while(she is in Santa Cruz,CA) to help me safely strengthen my core and back and I am so excited. She also has a great website and on it she provides names for specialists in many different states that are well-trained and trustworthy for those of us with osteo. We all have to be careful about who we go to, because not every PT has the knowledge to work with people who have osteo.
Trail

starfish81 · 02-11-2009, 08:44 PM

I dunno....I think if you've had a vertebral fracture then for sure you should avoid doing certain spinal exercises. But for the rest of us, the more exercises we do involving the spine, the better the development of those little multifidus muscles that attach to the vertebrae--and I thought that muscle pulling on bone is what strengthens that bone.

I often accompany my MIL to a seniors exercise class, and the instructor is constantly telling them "you shouldn't do this or that exercise if you have osteoporosis". So today I asked her, and she said that she tells them that to cover herself in case any of them have had a prior vertebral fracture.

I can only speak for myself here, but if I had shied away from the Pilates training that I started (and only started after the osteo diagnosis, by the way), I wouldn't have the back strength that I do now.