hi does anyone on here do any weight training with severe osteoporosis, because weight training is the only way to strengthen your bones, I go for a 30mn walk every day but it doesn't strengthen your bones, any thoughts please.
severe osteoporosis and exercises - Bone Health and O...
severe osteoporosis and exercises
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Radars
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Have you thought about using TheraBands Radars. They come in different strengths so you could work your way through them and although they aren’t like lifting weights you can use them to strengthen all of your muscles. You can use them sitting, standing or lying down. Be worth thinking about.
hi Radars…Wondering what source you have that walking doesn’t improve bones…I ask this as I read various articles and have heard that walking is good for your bones…it’s weighted exercises that help and your body has weight....I would keep the walking….one member here uses a weight barring jacket..you might google that and my spelling of barring might be wrong..but the jacket has weights on it..or in it…she said her bone density went up..sorry I can’t recall her name.
I have started doing weight training, but I'm just getting started, so I'm not doing that much weight yet (e.g. 20 pound squats and deadlifts). I also only have osteopenia and not osteoporosis yet. There are a couple of studies showing that lifting heavy weight is effective in halting or even reversing bone loss. A well known study is called LIFTMOR. There are only a few critical exercises. This YouTube video is long but provides a nice overview. And importantly, it says that even people with more severe osteoporosis can do this. youtu.be/d0efnzv6Qpo?si=sWX...
Dr. Lucas is a good resource and the results from the LIFTMOR study are impressive. But crucially, those exercises must be done under the supervision of a qualified spotter.
Radars I believe you've been diagnosed with a fracture recently? Please try to get a referral to an exercise specialist specifically trained to work with osteoporotic clients who can advise you with your specific concerns. To help educate yourself, Margaret Martin has a number of good videos on YouTube that explain safe exercise, living with fractures and lots of information about bone health. Best wishes for your health.
I have severe osteoporosis and am 69. I hike daily for 2+ miles, lift weights 2 times per week. I do yoga and pilates routines each week as well. My weights are very low (only 3-5 pounds) and my routine was developed by a physical therapist due to my severe osteoporosis. I don't do heavy weight routines. I do not suffer from any pain nor ever fractured that I'm aware of. I use a combo of diet, exercise, balance, strength training and vitamins and hope that I can get by. I only look at my Z scores, which do not put me in severe range like my T scores do. That said, I suggest you talk to a physical therapist so they tailor a routine that meets your particular needs. I don't take any meds for osteoporosis and hope I never have to. But I wouldn't take the advice from a forum about what I should do but rather met with a physical therapist, doctors, etc. to tailor my routine and lifestyle changes. Perhaps this has kept me from injuring myself doing inappropriate things. Good luck.
thanks yeah that's good but are your as bad as mine L5 t12 mild to moderate wedge compression fracture of t12 no other fracture demonstrated, if you have severe osteoporosis they must have said that you need to go on zoledronic acid infusion or prolia, I have had 1 infusion,
I have glaucoma and cataracts in addition to osteopenia so I'm not supposed to lift very much (1 or 2 kgs). For all of my older sisters (I'm 72), you might enjoy yes2next on YouTube (and a weekly newsletter with new videos, including exercises for holidays). A woman (60 yrs old) who helps seniors with all kinds of gentle exercises (lifting, balance, step aerobics, mini bands....) does the videos with her 82 year old mom (and big cat!). They are kind and funny, and I always feel that I will never injure myself with their videos. I'm totally addicted to these ladies and think those of you who want to exercise but have to be very careful will love them (and, yes, they do stress bone density when appropriate). Zillions of videos from 5 minutes to an hour.
Hi again Radars,I have severe osteoporosis, and I'm still weight training very carefully. I have at least four fractures, currently stable. I've written this before, but I did improve my spine score from -4.6 to -3.9 this last year, no drugs (fell through cracks, just didn't happen.) Try a weighted backpack when you walk? I read recently that a backpack is actually better than a weighted vest if you have fractures...I just know it feels better. But there are weighted belts, too. That would, I'd think, up the benefit to your walk. I feel better wearing it than not because it kind of pulls my shoulders back, corrects my posture a little. (Three of my fractures are in my upper back.)
Good luck!
yeah, but I have just been diagnosed with arthritis in my lumbar spine and my hip I can still go for my daily walk but adding more weight not a good idea for osteoarthritis.
Oh, well...shoot.
what do you mean are you trying to be funny.
No, guess a weighted back pack won't work, is what I meant. But lightening up isn't a terrible thing.
that's amazing and really good news on decreasing your scores. I will re-test in another year and hope that my last two years worth of changes with exercise make a positive impact on my spine. You give me hope with those scores.
yeah you have done well, but people with severe osteoporosis who don't have medication are surely taking a risk with having fractures.
People who take medication still have fracture risk. Medication that theoretically reduces fracture risk by 50%, which is a lot, still leaves 50%.
The facts do not show this. In fact, most of my friends who do not have osteoporosis are shrinking more than I have and have broken bones from falls etc. That said, read the research on fractures and the meds vs no meds. Interesting indeed. Also, the New York Times did an article around 2013 or 2015ish about how Dexi scans and meds were developed. Did you know that the maker of the meds developed the Dexi Scan machine. Did you know that these same folks, who benefit by billions from said meds, developed the scoring system. It's a very interesting read and I suggest you read it. Eye opener.
Here's my mom's story. She took meds when she only had osteopenia cause back then, doctors pushed the meds like candy. She was on them for 5 years, then research and problems with the meds became public, so her doctor took her off them for 3 years and then back on them for 3 years. He did this until she was 85. At 85 she began to fracture, first her wrists, then her arm, then her shoulder. Still not in the osteoporosis range cause of the meds but obviously it wasn't helping with fractures. At 88 she unexpectedly developed the famous Hump and her spine collapsed about 4 inches. She didn't fall or anything, just lost height like that. Then the next year, she lost another inch. When her spine collapsed, she immediately was given an infusion/reclast to help stabilize the height loss. She currently is 92 and recast infusions have helped her not lose height but she continues to fracture. Last year fractured her thumb and other wrist. those years of meds and infusions gave her severe Gerd as well and she worries about having dental work done and developing throat cancer from Gerd. I watched all this unfold over the decades, so naturally, I'm not prone to jump at these meds. I had a root canal go bad and needed an implant. Fearful my severe osteoporosis would mean I had weak jawbone, yet my surgeon told me I didn't need any gum/tissue work and that my jawbone was perfect and very strong. Luckily I didn't take meds and don't have to worry about jaw issues either. Look at the research and why they have to have you go on and off the meds because basically, you fracture if you quit. Just the very opposite of what you're trying to avoid. One has to decide what is best for themselves. You will figure this out for yourself and live with the consequences of your decisions, just like I have to do. I just hope new meds will be discovered that don't cause the side effects.
Thanks for that info. I had a Zolendronic infusion in October. The side effects are always in the back of my mind. Couldn't take the tablets due to GERD and esophagus is acting up at this time. As far as I know I have 9 vertebral fractures right now. Nowhere else that I know of. You're right. Ultimately we live with the consequences of our choices. Hugs to you and your Mum.
I have had 1infusion last April for my mild to moderate wedge compression fracture of t12, after my first infusion I had to go to a/e at 4 in the morning peeing blood they put me on a drip, then sent me home with antibiotics that cleared it up, urinary tract infection gp said he doesn't think it was the infusion, what a load of rubbish never had any thing like that before, I am due my next infusion this April, but us with severe osteoporosis what can we do but press on the second one might be better its a throw of the dice.
To my knowledge I haven't suffered in side effects from the infusion in October. The Osteo specialist said it was a good decision for me. Not much for an alternative, except don't have one. Whatever makes you feel better Radars. If it hurts beyond normal pain for a new exercise, then you know.
As you know I have severe osteoporosis and 9 fractures. I tried a few basic exercises the Osteo Physio gave me to do at home. Whether I did them wrong or they were too much, I've been in so much more pain since Tuesday. May have blown another vertebrae because of the new muscles now pulling. Walking 15 mins 3X a day is about it for exercise at this time...grateful for that much. Whatever you do, be careful.
yeah it's hard I struggle with exercising, when I get up in the morning I am ok it's later on after doing everyday things that it gets progressively worse I sit down till it goes off. I try to do exercises with just 4lb weights it's difficult, I go for walks for 30mns 5 days a week, I have lost a lot of strength, I am gonna start doing some pressups. at least you can walk .
Thanks. I hope it's encouraging. What kinds of changes have you made?
Two years ago when my T scores put me in the severe zone, I panicked like most, went into a real funk/depression and actually considered drugs or an infusion that my doctor continues to push every year. I finally recognized I needed to do more research and get far more serious about this illness. I met with a variety of doctors from Endo, bone doctors, general med doctor, nutritionist, physical therapist. All the doctors pushed meds and said no diet or exercise would change my scores. However, I added more calcium, added Vit. K, collegan peptides, changed my yoga and pilates to twice per week and focused on osteoporosis types of routines, took a course on balance and posture (that was amazing and so helpful), walk daily for 2+ miles, eat mostly organic foods, added more protein, no longer drink any alcohol, do exercises to avoid a hump, etc. Before I started doing all this, I did have back and spine pain that was daily, which has all but disappeared unless I do stupid things. I also took a class on how to improve posture and how to properly use body mechanics to avoid injury or harming my spine. My workouts are short (anywhere between 25 to 40 minutes max and I rest a day in between. I also lift weights twice per week with short 20 minute routines. I don't know if this will help but I feel better, lost almost 8 pounds without even trying and look younger/feel more energy. I also try to keep my stress levels down. I plan to have another dexi scan next year so as to give my body more time to adjust/adapt/change from these lifestyle changes. I also fall proofed my home which makes sense for anyone over 65.
yeah, but I have also read stories about people with severe osteoporosis like mine L5 t12 who have refused meds and gone on to have painful fractures and wished they had took the meds.
Everyone has to decide the risk and consequences they are comfortable with and then make a decision and live with it and not look back. Sounds like deep down you know what's best for you. Trust yourself.
What dcdream said. You have to do what's best for you. I'm more than a decade younger than you and I have a majority of family that lived into their mid-90s, one into the mid-100s. Starting drugs in your 70s or 80s vs low 60s means 10-20 years less exposure.
Also like dcdream, I had much room for improvement in lifestyle habits and (presumably) the physical strength/will to make those changes, which likely will benefit more than my bones. I'm not saying you aren't also making changes; I am saying that for ME, if I was told only a drug would make any difference, I'd rely on the drug and be less likely to do the other things.
Moreover, I'm a bit distrustful of the medical profession right now. Again, everyone's journey is different; they do say women tend to be gaslit or just...dismissed...by doctors more than men, for example. Maybe your experience has led you to believe your doctors are likely to provide you with adequate information and their recommendations have proved solid. I've already slipped through the cracks twice with my endocrinologist. My choice to go "natural " really is on him, and our insurance company that deemed his choice for me to be medically unnecessary. I don't want to be dependent on a system that has so many ways I can be unseen, forgotten.
That doesn't mean I won't take drugs some day. I'm monitoring this year by year. When my efforts plateau or reverse direction, I'll look at my options.
Meanwhile, I think I'm headed in the right direction--for me.
That's exactly what my plan is, which is to delay as long as possible until something requires I take the meds. The less years/decades I'm on these meds, the better for the rest of my body. That's been my strategy for the past 12 years.
Thanks for responding! Your "all but disappeared" comment about pain gives ME hope. Do you know what caused your almost daily pain?
Your mom's story sounds like my father-in-law's. As I understand it, he asked to quit Prolia, because his numbers were in the osteopenia range, and his doctor let him, just done, no relay drug, no warning. He was probably also about 85, though, so maybe that had something to do with it. In any event, he was reasonably okay at that point, still driving, stood up pretty straight, taking walks, living on his own. He stepped off a step stool wrong (thought he was at the bottom and he wasn't?) which resulted in his first fractures. Now it's obvious his spine has just disintegrated. He's at least six inches shorter, can't straighten up, constant pain, lives in assisted living, waiting to die. I don't know if he actually had osteoporosis when he started Prolia, either.
It makes me scared for my mom, who is currently almost 84. They started her on Fosamax every DAY, back when it was new, so maybe 25 years ago? She claimed they told her her case was severe and it probably was; she went through menopause in her early 40s. She took that for about ten years--never thought she had side effects, but when I mentioned what I'd learned about side effects, she said,"I DID take a lot of TUMS in those days...." Now she's on Prolia, and her t-scores have her not even osteopenic, except for her wrist which is in the -4's. To give drugs their due, she's never fractured anything but her wrist, and she never changed her habits, which were mostly good, but she is a sugar addict.
But if they take her off Prolia at 85...that's a frightening thought.
Now you're making me wonder about my grandma too. She was clearly very affected by osteoporosis, shrank a lot, never really hunched...hip was dust. I know she took Fosamax too at least for awhile, but she's the one who lived to be 104. For all we know her fracture cascade (though she never complained of pain in her back,) started after they took her off Fosamax.
I just thought this was "how it is" if you get old enough, and maybe it IS. But if taking the drugs actually made it worse somehow, that's pretty annoying.
Now, I am the question mark: I'm already where my grandma was at...90? And one does have to ask--if it had been diagnosed 5 or 10 years ago and I'd taken the Fosamax they no doubt would have prescribed, would I be living a more normal life? Maybe. But also maybe I would have changed my habits then, too and had good results. I guess my peeve is that no one ever told me I was high risk; I don't even think anyone ever asked if clise family members had osteoporosis, but even without that, I was still high risk because I have Hashimotos (autoimmune condition). And no one ever even tried to educate me about Hashimotos. (I still don't think my allopathic doctors think there's any connection, but my physician daughter-in-law did allow that autoimmune conditions mean chronic inflammation which means poor absorption (gut problems). ) And I could have been working on that, if anyone had clued me in. (Mightve been harder without pain to motivate me, but certainly I struggled plenty with liw thyroid stuff, too. And I did seek alternative help but...fell through the cracks.)
Anyway, water under the bridge now, but I do think a lot of my improvement has to be related to improving nutrient absorption.
Do you take boron? If not, it might be worth looking into.
Thanks again for all the info you threw down!
after reading all these stories about op meds I am thinking shall I have my second infusion of reclast for my L5 t12 severe osteoporosis, lumbar spine -2.5,4.1Lumbar spine, bmd at femoral neck 0.593 vfa superior end-plate deformity at t12, so not good.
The upside to Reclast is it's once per year, so that does give you time to try new things. But though I obviously can't advise you one way or another, it does seem like once you start, you want to stay with it, and Reclast might well really help you. So don't let things *I* say instill uncertainty, right? I know for myself, I responded as I did because what you said instilled uncertainty in me, and I have to remind myself why and how and what.
That's both the good and the less good about these forums. We can feel encouraged or incredibly stupid in the space of five minutes.
Josephinius1 - you have hit the nail on the head and your peeve is my peeve.
I also had thyroid problems - Graves’ disease - then RA a couple of years later. No doctor ever, at any point mentioned either my family history (aunt had OP,) or even my own medical history or commented on my bone health and I was gaily prescribed meds - steroids/ PPIs etc that affect bones.
Unfortunately back then I was not clued up enough to consider that what was supposed to be ‘curing’ me, could actually be damaging my bones at the same time. That just makes me feel really cross. .
Indeed. I try to imagine what it might be like to be a doctor, and then I realize I would never be a doctor because I know I couldn't live under the constraints and bear the weight of responsibility that they do. (I did do a year of nursing school 35 years ago, and determined I would be getting myself in trouble all the time, decided to cut my losses.) Or, I mean, I think they almost have to turn off compassion, really can't think outside the box their "system" imposes, and if/when things go wrong, they have to detach completely, or they'd never survive. That doesn't help those who fall through the cracks, don't fit inside the box, or who are actually harmed by their help (and it's horrifying to think how many like that are out there,) but I guess ultimately, there really is only so much they can do....
But it's still hard, because we've been taught somehow that "science" can save us. I'm seeing a new doctor this week; he opted out of the system early--I respect that--theoretically it means he can broaden his approach. And though I know better, I still find myself hoping he'll be "the one". That will what? I guess I hope he'll work with me, be my partner in this journey, rather than a dictator? That he'll be sympathetic? A new doctor (in the system) I saw last year did acknowledge that I'm "highly motivated". You'd think that would be a good thing, something they'd lije to see, but my sense overall from him was that he could barely stand to be in the same room with me. A friend from middle school who's now a psychiatrist suggested I AM going to have a hard time with doctors, because I DO research for myself and that makes me inherently challenging. In an optimal situation, a doctor might appreciate that, but she also said they don't have time, and, I think she was loathe to admit, many are lazy. They just trust what they're told, don't actually keep up with research or do research of their own. So, it's a tough situation.
Anyway, I'm sorry you were so mishandled. Graves disease, best I can see, is brutal, and I wouldn't wish RA on anyone either. But I didn't know until recently that both are associated with osteoporosis--even more obviously than Hashimotos--so that you were never enlightened is even more egregious.
Almost like they don't really care how we die, just as long as they can't be blamed for it?
It's a sick system, but I'm not sure how it can be fixed.
Oh Josephinius, I wish you all the best with your new doctor. It’s hard to believe that you should be made to feel like that by a doctor who described you as ‘highly motivated’. We need doctors who look at you as a whole rather than just the part of your body they deal with and surely they need to be compassionate.
I see you are in the US. It is funny but I always thought that because you pay for your own medical care the care would be much better than here but from what I’ve heard from friends people in the US can be just as unhappy with their doctors are they are here. Things are bad in the U.K. at the moment with doctor’s strikes, lack of money etc.
Good luck next week - maybe this doctor will be the doctor of your dreams 🤞
I don't take Boron but will research it. I do a lot of gardening and two summers ago I somehow hurt my spine/back pretty bad (now I know from improper body mechanics, leaning over incorrectly, etc.). The pain required 2 months of therapy and was a low point for me with osteoporosis . My doctor felt it was time to have an recast infusion and begin the meds process, even though I had no known fractures. At that point, I made the decision to change my lifestyle and that began my journey to meet with a variety of specialists to develop a lifestyle routine that was good for my bones. After therapy, I have had very little back pain/spine pain, unless I overdo things, use inproper body mechanics or don't follow my routine. The more I stay on my bone health routine, i.e. diet/nutrition, work out, weight training, hiking, the less discomfort I feel.
This conversation convicted me, you might say, that I really do need to do more for pain relief. Pain is good if it motivates you but also stupid if/when it prevents you from doing what will help.
I have heard since ever (well, my arthritic mother-mother-in-mother-mother-in-law, so forty years) that water aerobics makes you feel better. I did three sessions of physical therapy in very warm water, and can agree...it's hard to do stuff in the water if you're very floaty, as I am, but it also was...lovely. I have a pool designed for old people (extra warm) near my house, but have I ever gone? No. Why? Well, for one thing, an hour in the pool is two hours of my day. That's not insurmountable--I have to get ready for the day anyway--but I've gotten to where I think I need to relax in the morning. Still not insurmountable.
So what else? I think it might be "old people". I think I convinced myself that people do water aerobics when they're old because they can't do anything else, and that the reason they can't do anything else is they weren't active when they were younger. And I determined that wouldn't be me.
So, basically, pride. I was a runner. I kept up in my boot camp style classes. My mom plays pickleball and can still slalom waterski. My osteoporotic grandma skied in her late 70s, could swim laps into her eighties. That's how I'm supposed to be. Even my very unfit opoid-addict dad could swim. My back no longer will allow me to do any of that and when I visited this pool, the people there were truly old, (we have many adult foster care homes and assisted living facilities in the neighborhood. ) I don't think I care and yet I haven't gotten there.
To be fair to myself, this IS unfair. But I have to get over it.
So, I'm pledging in front of God and whoever reads this, on Tuesday I will haul myself out and get to the pool by 8 am, and Thursday, I will go after I see this new doctor who I hope might oversee my care in a less pharmaceuticals focused way even if it does mean I have to "get ready" twice.
If I can swing this twice a week, then I'll add ten minutes of upper body yoga, if I can find the video I tried once.
I CAN do more, (than walking and three days of weights/vibration plate,) I just have to DO it.
I can't recall how old you are? I'm a few months shy of 70. The aging process can be difficult to deal with at times. Unfortunately we too often tend to stereo type aging or the elderly and everything related to aging in general. Swimming is an excellent source of exercise for any age group, ditto for pickle ball, etc. How people age and how they approach aging within themselves determines how they age. I just returned from Costa Rica where I hiked up the Arenal Volcano. On our hike, several unfit folks had to quit the hike and return. It wasn't just elderly folks that had to quit the hike but also several folks who looked like they were in their late 40's. I was able to keep up with the tour guide, who was only 38. It was 90 degrees out and humid as well but I was able to do the entire 3 hour hike without any problem, even the sections that required climbing over volcanic rocks. I finally decided to stop being so damn fearful of falling, fracturing or breaking my bones and start living my life again. I found learning about proper body mechanics, i.e how to bend, reach, twist etc properly without harming our spine, as well as, learning correct posture really helped my spine. As I said, when I forget and push myself to do stuff I shouldn't, i.e carry too heavy of loads/bags, bend over incorrectly to pick weeds, etc. I will pay the price for a few days of pain. I hope I can stay like this for decades or until they discover a med that doesn't cause harm to my body. Most of all, I hope that I can age without my spine collapsing or developing a severe hump.....all the stuff doctors tell me will happen to me if I don't take meds.
Did you do it?
Go to the pool? Yes, I did, but just one day. Work stuff cameup om Thursday and I was just too busy to squeeze it in elsewhere. But, now I know the layout, and I did enjoy it. Found out my back has improved enough to actually swim, too! Thanks for asking. 
Well that's great news!
I also have osteoporosis. My method of treatment is to stand on the Marodyne LIV vibration platform daily for 10 minutes which was developed to treat the astronauts returning from space. It works. My bone density scores have improved. It’s better than walking. And also helps muscle strength and the lymphatic system or immunity.
I go for a daily walk so surely it's better than stood on some machine.
Actually the machine is better. They say you can’t walk enough to get the same result. There’s a lot of information about it on YouTube. The frequency of 30 Hz is important. Walking didn’t improve my scores but the vibration has.
where did u buy your machine and what is the cost? I hear they are several thousands of dollars.
I also use a vibration platform. It definitely adds something. I am taking the shotgun approach: if it might help, I can afford it, and it hasn't injured me yet, I'm trying it. Plus, vibration feels good.
how much are they
Anywhere from $200 to $2000 (or more, probably).
what brand did you buy and cost?
I do weight training but the best is a vibro plate. Astronauts use these to stop getting osteoporosis. My osteoporosis is reversing just slowly but any improvement is good.
I’d like to get one as well. I don’t care I’ll try anything to avoid another fracture! Do you have link to share? I’d appreciate it. Did you see post about FDA approving some new vibration belt?
there is no evidence that vibration plates work,just read about them on Google, if they worked I would get one,
I can't do weight training, I have severe deformed chest, courtesy of meningitis aged 10, have broken rib cage structure due to epileptic seizures, I 'workout' on exercise bike about 2,000 metres a day, to keep down weight, diabetes 2, but cannot lift weights as tend to rupture ribs, broke at least 5 ribs in 2017, sternum, I take vitamin d supplement pills for bones [told by local health centre rib cage "untreatable"] turmeric/curcumin general also helpful? Jacket with weights quite obviously not feasible, and at 67 never worried about my six pack chest!🤫🤭
well done just keep going at what you can do keep moving.
Trying to trim the garden now, friends and relatives seem to be oblivious of my recent shortcomings, my chest is practically kept together with my skin, I have a broken skull, so extremely limited in any exercise, the exercise bike is easy, just sit on it and pump the legs, [legs like tree trunks🦵🦵] but lifting or climbing 😣🤨😒 "You look ok!" the old story🙄 my t-shirt or jumpers hide a LOT of pain, even moving whilst sleeping a bit dangerous😒
A good day, finally trimmed cherry trees, can now see County Down N. Ireland again, just where I am situated, last try was two years ago, just after PC radiation treatment, the injection for it had a bad reaction with my chest😒🙄 plus I was really one handed🙄 so taking things gingerly found two hands helped quite a bit🤭 a sore point not being active enough, from the kitchen window, getting taller and taller, very disheartening, over the years, but now👍 🤗 was able to stretch and really hack away, just about right time, a first bud was just started to open👌 Maybe🍒🍒?
I don't know who tell you this...but is wrong approach.People have spinal fractures and are immobilised years.It is slow process of recovery.With high osteoporosis fracture risk are imminent so there are prohibition of many activities which slowly should rise with improvements in bone density.Walking up to 7000 steps daily is good for cardio vascular system but there are no benefits for osteoporosis what so ever.Osteoporosis is health condition- nothing to do with physical activity.What is more if active person develop osteoporosis he will have fracture stage on younger years.As condition can develop for many reasons.Poor food ingredients,low sun exposure vit.D,low or no K2 vitamin ,problems with activation of B12 and b9-genetic homocistenuria,hormonal thyroid changes,senescent,cancer,obesity,shugar intake,High cafeine intake because ampd1 deficiency....The only one physical therapy is vibration with ultrasound which can create micro fractures to activate faster bone resorption and grow and used only on fractures in osteoporotic patients.This is similar with taking weights which create these microfractures-not for general osteoporosis.I think you should do real research for underlying reason.Check blood and try to go to optimal levels.Check genes ...cheaper with autosomal tests raw type and run through Phrometease database web page and check risks.Check hormones,prostate,plague deposits,visceral fat.If you are older remove senescent cells with senolitics and activate new stem cells with nmn Real healing is to activate osteoblasts,to have all ingredients for bone grow at right places.If bone start to grow and you are not active you will have pain from bone spurs.That is the moment when you can start physical exercise.At first will be pain and pain relievers to start moving .
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