Yoga and osteoporisis

[chantek]

I have osteoporosis in my spine but fortunately no fractures so far. I'd like to improve my flexibility - is any kind of Yoga suitable for me?

[HeronNS]

It would be good if you could get expert advice, not easy at this time I know. Perhaps there are physiotherapists following this community who will speak up.

However, to the best of my knowledge you should avoid forward bending and twisting exercises. This eliminates a lot of basic yoga poses.

My physiotherapist gave me an exercise which involves twisting, BUT I am lying on my back when I do it. It wasn't for OP, but because I have back pain from time to time and this was a new exercise to strengthen another set of muscles.

If you can't get professional advice I'd recommend you find exercises which strengthen your core muscles, the muscles which among other things support your spine.

One way to safely maintain an upright posture is to take up Nordic walking (with poles). Tai chi is also recommended for people with osteoporosis and there are some excellent videos on YouTube. I recently discovered Ian Sinclair who has produced a series of 10 minute videos guiding beginners through all 24 forms.

Good luck!

[dancingdragons]

Hi. Chantek,

I have fairly recently been diagnosed with Osteoporosis of the spine after suffering two vertebrae fractures. Like others, I was worried about exercising in case of further damage.

I’ve been doing Pilates for years, so have a strong core but I found I couldn’t manage exercises that I’d done with ease before. What helped me was having a few one to one lessons with my instructor to show me how to modify some of the moves (especially those involving forward extension of the spine). I can now attend full classes without worry.

I also found the exercise instructions and videos on the ROS site invaluable in helping me to build confidence in stretching & moving my back again.

Best of luck!

[ursa44]

Margaret Martin has a book out about Yoga for Osteoporosis—She is a PT and knows a lot about osteoporosis

I do her exercise program from her book “Exercise for better bones “. And think its great

Her website is melioguide.com

[Nanaedake]

I used Margaret Martin's book to adapt yoga and continued carefully adding in adapted Pilates and resistance exercise and jogging. Also changing diet and taking supplements. I also took risedronate for about 18 mo. Until side effects were too bad. I am now out of osteoporosis s and into osteopenia which is an improvement. I just have to carry on with the exercises, supplements and diet now.

[Seacrab]

I am not a doctor, but a sufferer of osteoporosis and osteoarthritis. After years of yoga, I finally realized it is not the best activity for me physically. Recently I found that Pilates on a reformer has helped me immensely.

[chantek in reply to Seacrab]

Many thanks for your response. You are quite right - yoga is not for me.

[chantek]

Yes, you are quite right. Yoga is not for me. Many thanks.

[Sunseaandsand]

Hi,

Try to avoid anything at all that adds stress to the spine.

You say you are fracture free, my advice to avoid fractures would be to avoid yoga, any form of exercise that involves : Bending, Stretching, Reaching, Twisting, Turning, or Jumping.

Walk as much as is physically possible, climb stairs, and keep as active as you can without taking risks.

Do NOT lift or carry anything the slightest bit heavy.

Get as much sunlight as is possible, a good healthy diet.

Don't rule out reccomended treatments until trying them yourself.

If you find you have side effects you can easily stop and try a different form of treatment.

They do work and are tolerated by many.

But stay clear of PROLIA too many people reporting severe side effects.

Good luck and keep safe.

[chantek in reply to Sunseaandsand]

Thank you so much for taking the time to reply - totally agree with everything you say.