If you’re fighting for your bone health, it’s good to have an arsenal of well-chosen products at your disposal. Many of the things I list here have been mentioned in other posts. Rather than linking to them all on this page (because I’ll probably miss some), I recommend you click on “Search by Topic” scroll to “resistance bands,” or “exercises for osteoporosis of the hip.” All the posts that deal with resistance bands or exercises for osteoporosis of the hip will then appear in truncated form for your perusal.
In no particular order, here are a few things I believe actually will help your bone health:
Yoga for Osteoporosis: The Complete Guide I talk about this book non-stop, because this program was my primary form of exercise during this past year while I was trying to turn my bones around. The results speak for themselves. 10 months later I moved from osteoporosis to osteopenia, gaining +.90 in some vertebra. You can read my full review here. You can read about the previous study here. (More links at the last link.)
Weight Vests. These are good for developing hip bone density. Despite manufacturer’s claims, they have not been scientifically or medically proven to develop spinal density. Also, if you have kyphosis or compression fractures, a weight vest would more than likely be contraindicated. Adjustable Walk Vest 22LBs” Look for a vest like this that has removable and variable weights, that has an opening in front (rather than needing to be pulled over your head), and is washable (because it’s going to stink after a while). To read my in-depth post on weight vests, click here.
My absolute favorite weight vest is the Hyper Wear. It comes with 10 pounds but you can purchase two more packs of five pound weights and bring it up to 20 pounds. This vest has become a daily habit with me. I wear it when I walk the dog. I wear it when I go for a run (be careful – it’s harder on your knees! Pay attention to your stride, being careful not to land on locked knees — always keep them bent, and to keep the knees in line with the hips and ankles — not letting them bow out or collapse toward each other. I wear this vest even while doing my yoga. I have not tried washing it yet, letting it air dry by laying it open on a flat surface near ventilation.
Rebounders and Jump Ropes: No, a rebounder is not a guy you date after you break up with the love of your life. It’s a mini-trampoline, usually with some kind of railing to hold onto. (If you’re looking at models without a rail, but you have osteoporosis, I think maybe you should reconsider!) Not recommended for people with severe osteoporosis (i.e., people who have sustained fractures), but they might be helpful for people with osteopenia or people wishing to prevent osteoporosis. Read about them here.
A jump rope is just a jump rope, although you can purchase them with weighted handles, which will give your deltoids (shoulders) more of a workout.
Various Balance-Enhancement Products: Since the number one cause of fracture is a fall, preventing them should be your number one priority. Here are a host of products to help you do just that. Also, this post has links to videos that demonstrate the difference between a balance pad and a balance board.
“Toning” Sneakers: I put the “toning” in quotation marks because I am not yet convinced that they do anything of the kind. NOF believes, however, they’re handy for improving your balance. Toning sneakers come in three price ranges: Insanely expensive (MBT), A Little Dear (Skechers Shape Ups) and Affordable (Earth). The Earth shoes do not have the full-on rounded sole, but they do have the lower heel, so they will change your gait and work muscles you don’t normally work, and they’ll definitely improve your posture. I reviewed toning sneakers in my earlier post about balance products, but had a second look at them here.
Resistance Bands/Tubing: I’ve posted a lot of different exercises where you use these. Infinitely variable, extremely portable, blessedly non-space taking, you should have some of these in your stable of exercise equipment. Depending on the thickness of the band, they can go from as light as roughly five pounds up to … the sky could be the limit depending on how you combine various bands together. Available at most sporting goods stores or at Amazon, you may be surprised at the selection they have. You also might find reading this post about the efficacy of resistance bands helpful. Hint: they work.
Pilates Ring: Some Pilates exercise are no-nos for osteoporotics, but that doesn’t mean you can’t use the Pilates ring (also known as a “Magic Circle”) as a resistance tool. I like using these to develop my inner and outer thigh strength, but you can also use them for an upper body workout. The ring usually comes with a print out of suggested exercises. Just don’t do anything that requires spinal flexion, and you’ll be okay.
Walking Poles: These are fantastic if you have balance issues (and even if you don’t). Make sure they’re Adjustable Walking Poles – Exercise” target=”_blank”>adjustable so you can tailor them for your height. They’ll help prevent you from falling, but additionally they place load bearing on your upper body which you normally wouldn’t get just walking, and they’ll increase your cardiac workout. They also help you maintain a more upright posture. Read more about them here.
Spinomed Brace: These have been clinically shown to improve muscle strength in the spine and thereby improve posture. They are an orthotic and not recommended for casual use, but rather for someone who already has compression fractures or kyphosis. You can order them online, but I would think you’d want to have them fitted by a physician. Ask your doctor about them.
Hey there — am loving your blog! I’d like to introduce you to two products — first FootSolutions and their Balanced Walking subsite. Loved seeing someone using walking poles in the South Bay (my home town!!!) Also, you might like my all-time favorite fitness program called T-Tapp (www.t-tapp.com) The 15 minute workout builds bone density and Teresa Tapp has a great story of woman who turned her osteopenia around and increased her bone density markedly with just 90 days of her program (documented with DexA scans.) If you call the T-Tapp office and tell them the Slacker Tapper sent ya, they can give you even more details.
One of our other readers, Joan, has talked about T-Tapp on here. But thanks for the reminder.
I am 62 and have had osteoporosis for more than 20 years without a break, and with only a tiny bit of slump to my spine. My fiance has just gotten a snazzy rowing machine. I’d love to try it, but I’ve read conflicting information on whether rowing machines are contraindicated for people with osteoporosis. I have just re-started T-Tapp, but I want to use the rower if it’s safe.
Thanks,
Ellen
Hey, Ellen!
Rowing is terrific exercise for the upper body and arms, but the problem with the machines are you end up rounding forward as your body slides forward in preparation for the next “row.” I suppose if you could do the movement without pitching forward and back at the waist, maybe you could get away with it. Like if you kept yourself leaning slightly back the entire time. But I think that’d be a tough nut to crack, since that’s not how rowing is usually done. A safer alternative would be to get yourself some resistance bands and do a standing row (attaching the bands to something solid – like your bed frame or a door attachment.) Short answer on the rowing machine: I wouldn’t advise it. I hope you’ll visit here often!
Thanks!
I think I’ll stick to T-Tapp and jumping rope (if my knees will hold out).
I love this blog. I just discovered it today, and I look forward to explore all the great information here.
I’m so glad!
I have a weight vest, but to be honest most of the time i forget about putting it on before heading out the door. I Iive in a very small town and every time i start doing something new i get a lot of comments. I do however, use walking poles most of the time, especially when hiking. I like that they take the strain off lower body joints, keep my posture nice and straight and most of all keep my fingers from tingling because i forget to keep them bent at the elbow. I don’t use commercial walking poles, i use a pair of old bamboo cross country ski poles with the baskets cut off and rubber tips added. They are much lighter than the poles i bough at Walmart and less bulky feeling. You don’t have to spend much money to get the benefits of walking poles, just look around and see what you have that can be cut to length and will accommodate rubber tips. You can also add wrist straps and handle grips if you want. You’ll be a amazed at how your walking will become even more enjoyable.
You are so clever! I have the weight vest but find that a weight vest is a good way to ruin a perfectly good walk. Kidding. Sort of. But sort of not. They irritate my shoulders so much, I end up cutting my walk short. I haven’t bothered to put it on for quite sometime. I suspect it’s going to be another fitness product that ends up in a heap in the corner of a closet gathering dust bunnies. The fault probably lies (lays? I always get that one confused.) in the fact that I put so much weight in the thing, it’s uncomfortable. I often whether just using 8 or 10 pounds wouldn’t do the trick just as well. But I’m such an uber-sensitive person about physical things, even wearing heavier shoes can ruin a walk for me.
Re: comments on the weight vest from the small town folks. I just get the side-eye. People sometimes even cross to the other side of the street. I think they’re afraid I’m a terrorist. Or a member of a government swat team.
I was thinking of ordering the vest on your recommended products. Is this the one you are talking about here that irritates your shoulders? Thank you for being our advocate and trying everything out.
My shoulder’s are bothered by carrying more weight in the weight vest. If I keep it at 15 or 10 pounds, I’m fine. Personally, I like the Hyper Wear weight vest, but there are definitely more affordable weight vests out there. The Hyper Wear comes with 10 pounds of weights, but you can purchase extra packages of 5 pound weights, taking to total load to 20 pounds. There are some people who wear a weight vest with as much as 30 pounds in it. I’ve gone to 25 pounds. But I find walking longer distances with that kind of weight makes the walk miserable. I haven’t tried using a combination of a weight vest and a weight belt, which might be a better way to do heavier loads.
Hi, going for a nice long walk is the real benefit of taking one,not to mention the mental boost it gives you. The poles, vest, hand weights and whatever else people use to make the walk better are accessories for putting one foot in front of the other with the hope of getting more out of the time. Don’t get me wrong, i love my poles, but the real benefit is it impact of each foot on the ground, getting outside and enjoying what nature gives us. I agree, when you make a walk more like work its no fun at all. take care…
Hi, I just now found your blog and find it very helpful. I am 58 and have advanced osteoporosis as shown on my last DEXA in February 2011(spine -3.5, hip -3.4). The doctor has tried to convince me to take bisphosphonates but I have refused. A couple of months ago, I started on strontium citrate and I was hopeful that this would keep me off the bisphosphonates. Then, last week I saw my doctor. She scared me and has convinced me that my DEXA scores put me at high risk for another fracture. (I’ve shattered my wrist twice.) She is not supportive of my self medicating with strontium citrate. I have agreed to an infusion with Reclast. If i go through with the infusion I wish to continue with strontium citrate. I have been looking for information on the safety of continuing with the strontium after the Reclast infusion. What are your thoughts? Do you know of any studies on this? Thanks for you advice! Chris
Hey, Chris! Welcome! There have not been many official studies on strontium citrate (other than the UC Davis study that just completed, the results of which haven’t been released yet), and I haven’t heard of any that talk about the interaction of strontium citrate with one of the bisphosphonates. So I’m afraid I can’t be much use to you there. I’m curious as to why your doctor has chosen Reclast. I have heard troubling reports on Reclast and renal failure. It’s not my favorite drug on the market. Do we have any one here on Reclast who could weigh in?
Well, I think my doctor recommended Reclast because it is given only once a year by infusion. I have issues with swallowing which makes me not a good candidate for the oral bisphosphonates. One of my fears about Reclast is that it is associated with osteonecrosis more s than the oral bisphosphonates. That issue really scares me and in the end I may opt for the once month Boniva even though I have problems with swallowing. Do you have another drug that you think is less risky than Reclast?
The only one I really like is Forteo, but it’s expensive and insurance doesn’t usually cover it unless you are above a certain age. You can only take it for two years and that’s it. My friend Vicki was on Boniva and did not hate it. There are a few readers on this blog who are also taking Boniva and haven’t had issues. I’m uncertain whether Boniva comes in an injectable form or if it’s pill only.
Hi Bone Architect,
I was just looking into Osteoperosis treatments WITHOUT drugs and I came across your website/blog. I just read your response above as to whether Boniva comes in an injectable form. I had taken a Boniva injection from my drs. office. They said they had never had any adverse reactions out of about 30+ people ranging from 40 to 88. After 10 hrs. (4:00 AM) I could not sit up in bed without feeling pain in my chest. It ends up the side effects are possible muscle pain and rib pain. Both of which I had – pain in my chest and rib pain. I was not able to take care of my 3 year old twins for 6 days without help. I could not lift them up or move quickly without major pain. And, by the third day, I could not move my neck to the left. It was torturous! I will never take any type of bone building drug via injection again. And, my reflux prohibits me from taking any type of pill form, either. I just received my most recent bone denisty test back and my results are worse again (4 years in a row!). I don’t know what to do to help build my bones without drugs. I would love to find a reliable source – drug free – to really help me out! I am 51 years old and have a petite frame (103 lbs.). Thanks for listening and for any advice you may have. Diane
Hey, Diane! Welcome! You might try looking under the categories tab for success stories. People who have had luck reversing their osteo share their secrets usually it’s a multi pronged effort involving diet, exercise, supplements ( sometimes, but not always including strontium citrate). Did your doc do all the tests to rule out secondary causes?
Hi Bone Architect,
Sorry for resending my post. I thought it did not go thru the first time! Yes, I have been to the endocronologist, neurologist, GP, gyn and even a homeopathic dr. The homeopathic dr. said I had excessive lead in my fatty tissues, and said that was the cause of my osteo and reflux (?). Then after trying chelation treatments to remove the lead, and a lot of $$$ later, I decided to get tested by other drs. to find out if I did have this excessive lead. No other dr. could confirm this, so the bottom line was that the homeopathic dr. did not help me with anythingbut trying to remove lead that I was not sure was even there! So disappointing because I thought this dr. was the way to go. So, to answer your question, besides reflux, I do not have any other ailments. Also, I have been in menopause for the last 4-5 years. I really have to do something to get on track to help my bones! Thanks for all your help!
Well… to give your homeopathic doctor the benefit of the doubt… maybe there was lead and the chelation worked to remove it. Lead does affect bone density. So it’s a good thing to get it out of there.
I did give the Holistic Dr. (I know I wrote Homeopathic, but I believe he was considered Holistic Dr. – is there a big difference?) the benefit of the doubt for about 2 months…….he said I would need at least a year’s worth of chelation treatments to get the lead out. That is why I got tested by other drs. who could not provide me with the same diagnosis of this extreme lead issue. (Has anyone else been tested for toxic metals in the fatty tissues by a Holistic Dr.?) So, I am moving on – trying to find other ways to improve my bones. For the last 3 years and up until the last six month, I had been working with a trainer a couple of times a week to help with exercises to improve my bones. I still have not increasted my bone density in that time. I just got lazy this past winter and have the bone results to show that. As I mentioned before, I refuse to take the osteo drugs and my gyn dr. is pushing for it. I keep asking him to give me time to do it on my own and he said you cannot do it on your own. I am so upset. So, I am going to try the Yoga and will look into this strontium citrate (I never heard of it before). I am also researching vitamin supplements that may help. I know that I need to get off of the Prevacid that I am on as it is most likely the main cause of my Osteoperosis! Thanks for listening! Yours is the first website I have found that makes me feel like reversing bone loss without drugs is possible!
Ah. I was confused. I thought you did the chelation for a year and then were retested by other docs. Got it.
Where can one buy a spinal weighted kypho-orthosis, or WKO? And how does one find out what exercises comprise the SPEED program?
This is the device and program used in the Mayo Clinic study: (Significant Reduction in Risk of Falls and Back Pain in Osteoporotic-Kyphotic Women Through a Spinal Proprioceptive Extension Exercise Dynamic (SPEED) Program)
To my knowledge, the WKO is not on the market. The SPEED exercise can be found online in numerous places. Usually if you type in Sinaki extension exercise, you’ll see a photo of it. One clever reader spoke of how she made her own WKO by taking a traditional backpack, stuffing the bottom of it with rolled up towels and then putting ankle weights at the top so that the weighted portion of the backpack rested just at shoulder blade level. (My understanding is that the WKO was essentially a very small weighted backpack looking device that sits right about where your bra strap goes.) There are some posts here that talk about the Sinaki exercise. Sara Meeks in her books offers several variations on the same exercise. And the Better Bones Blog has an entry on it as well. I’ve been doing my extension exercises wearing the Hyper Wear weight vest. I don’t know if it’s quite the same as the WKO (probably not), but it definitely makes things more challenging.
http://www.pilatesanytime.com/specialty-class/5/Pilates-Class-Osteoporosis-Safe
You can do a free 15 days prior to any costs arising, this is a FINE beginner….my diagnosis is about a month old, so finding this blog is excellent timing!!
Cheers.
I’m glad you find it helpful, Katie. I love Rebekah’s classes. We did a post about her a while back. Be sure and look at the yoga vs. osteoporosis study, and at the Hyper Wear Weight vest too.
hi,
66, on arimedex after breast cancer, and the drug stops estrogen, so tends to take calcium out of bones.
so glad to find this site!
have contacted dr fishbein for yoga study. and feel encouraged.
otherwise:
be aware that homeopathic docs will generally not be ‘believed’ by reg docs.
also i have osteo arth knees, and have loved my trek poles which have kept me going, happy and strong since i found them about 6 yrs ago. i walk a lot, and am upping it to 45-60 min 5 out of 7 days at least, do wghts 3x/wk etc etc. However, recently realized, that th epoles help my knees , because they take wght of joints! so maybe that is why my femoral neck is down, tho spine went up at last springs dexas.
my onc doc tended to pooh pooh the better spine score, as arthritis will also increase yr score.
i am resisting his advice to do reclast; i tend to have aches and pains that i help w/ exercise, D, turmeric, fish oil etc[ arimedex increases aches and pains] ,and taking a one shot drug that could throw me into a tailspin, where i may not be able to exercise as much, is too scarey.
i believe they like reclast as it gets you on the drug, whereas people often stop the bone drugs for side effects. it seems less of a struggle for them, as it seems less if an intrusion for us. that’s what i htink anyhow.
Now that winter has arrived, I wonder if people are planning on a blood test to see if their vitamin D supplement is adequate? I was taking 2,000 IU daily and fell below the acceptable range by January last year. I am now taking 5,000IU during the winter months at a cost of about $8 for a six months supply.
Darlene, I don’t do the blood test because it’s so hard to wrangle the prescription for the lab work out of my physician. But I do up my D in winter to 4000 to 5000 IU per day (unless it’s a warmish day and I’ve been out hiking in the sunshine for several hours or something.) It is a tough call because too much D is evidently problematic as well. I’m fortunate in that I can usually tell when my D is getting low by the amount of joint pain I have. If my neck and shoulder are keeping me up at night, I’m usually low in D.
I was wondering about the osteoball? It is on the better bones site. Have you heard any good things aboout it?
thanks
Mary, I saw that too. I know nothing about it and am also curious about how it works / what it does. If you hear anything, let me know.
Hello, folks. I am new to this blog, so please bear with me if I am asking questions that have already been answered elsewhere. I will try to be a quick catch-up! I am a 65 year old woman with osteopenia, particularly, worsening in the DEXA scans every 2 years in the spinal region.
1) I was wondering if a spinal vest would particularly aid bone density in the spine. Chiropractors and PT’s have either not known about the vests or warned me that they could worsen my chronic back pain, (not from osteopenia but from, just years and years of muscle tension, some degenerative disc stuff, the usual stuff of aging, I guess).
2) Can supplements like lactoferrin, lycopene, MK-4 Vitamin K2, really be a boost to bone strength? I already take the calcium, magnesium, Vit D3, Vit K2- MK7, boron, fish oil, etc. I was taking some Biosil silica supplement until I discovered some real dangers of silica supplementation, so I stopped that one.
I intend to hold fast to not taking any bisphosphonates or HRT or even bio-identical HRT, but I don’t like seeing my DEXA scans going in the wrong direction slowly every 2 years.
3) I walk on a treadmill for 1 hour 5x a week. I was performing upper and lower body wt. training 2-3x a week, but had to give that up a few years ago due to multiple injuries. Besides walking, do you think that the rebounder and/or yoga or tai chi or something else should be included?
Do you think that I can find a class or personal trainer to teach me yoga for osteoporosis? I really think that my form would be off, without someone guiding me at first
Thanks so much, you guys!
Molly I would contact Dr. Loren Fishman about the Yoga vs. Osteoporosis study. I don’t want to discourage you from the form of exercise you’re able to do without injury, but Sara Meeks, a physical therapist who used to contribute greatly on Inspire.com warned that when we walk on a treadmill we lose half the muscular benefit of regular walking on regular old ground because the machine assists on the “push off” phase of walking, sort of doing the work for you. Her feeling was that plain old walking was better. But if you live somewhere where winter weather makes walking outside dangerous, and if not walking on the treadmill means no walking at all, then by all means continue walking on the treadmill.
The yoga vs. osteoporosis study offers twelve yoga poses which in a small study improved the bone density in the bulk of the participants. Unlike weight lifting or jogging or high impact aerobics, yoga uses the body’s own strength against itself to boost bone building activity. Holding the poses as little as 10 seconds each has been shown to be effective, but ideally you’ll work your way up to 30 seconds to 60 seconds per pose. He’s got some great information on his website. There are some people on this site (myself included) who have had benefits from the program. There’s a link on there called “How to Join the Study” – that will give you the proper form to fill out. Dr. Fishman will send you a dvd demonstrating all the poses.
I don’t know how to advise you about the weight vest. I worry your PT / chiropractors may be correct on that one, given your pre-existing injuries. I’d probably avoid it.
I think supplements help put our system in balance, but I don’t believe that the supplements (or even the medication) are enough on their own. I think we need to move – that’s what our bodies were meant to do. By the way, did your doctors run a full work-up on you to make sure there weren’t any secondary causes of your OP? Check this link.
Hello Raye, and thank you so much for your very kind and helpful information.
I will definitely check out the Loren Fishman website. I have heard that name before, but didn’t make any connections. I had never heard that treadmill walking had any weaknesses over walking, but I am grateful for that advice. I will try to just plain ole walk as much as possible. My golden retriever will be thrilled to have me instead of my husband as a companion on her walks.
I once took a community beginner’s yoga class and loved it- Hatha yoga- and it was so relaxing, but that was eons ago.I am now much more motivated to try it again, with the info that you provided.
I don’t particularly have any extraordinary causative factors for my osteopenia, other than a mother who had severe OP, and my 2 sisters that have osteopenia- we are all small framed – I weigh about 105 lbs, but I do have a long history of taking an SSRI, and I have learned in the past few years that there is a definite connection there. That’s a tough one to crack, as I kind of hate to just go off an anti-depressant, just to to prevent worsening of osteopenia, but I would consider it for sure, if it is a real strong causative factor in thinning bones. Other than that, my health history is pretty clean.I did use Fosamax back when I became menopausal, as back then, no one knew better, but I stopped the horrible drug over 4 years ago. I have always been reluctant to go the hormone route- intuitively, it just doesn’t resonate with me. I prefer natural whenever possible. I am even considering seeing if TCM, particularly acupuncture and Chinese herbs, offer any promising work with building bone.
I am exited about the yoga idea. Thank you so very much for letting me know about that, and your other good thoughts. I guess I’ll forgo the spinal vest.
I hope that you are doing well and succeeding at your goals. Best wishes!
Ya know, I had a friend who had marvelous results with Forteo. I hear you about the black box warning – that’s why they don’t prescribe it for more than 2 years and then you’re done. But it might help get your scores to a “safer” level (who knows if the increased numbers with the drugs really mean anything.) But my friend went from osteoporosis to mild osteopenia, and said she didn’t have any problems with that drug at all.
Thanks. I will look into Forteo- don’t know much about it yet.
How are you doing? If you don’t mind the question, what;s your situation that brought you to this fascinating website?
It’s my website. I’m the author. I was diagnosed with osteoporosis at 46. My how time flies. I’m very petite, so probably wouldn’t have bones the same size as someone larger anyway. But it was more than likely compounded by my eating disorder when I was in my 20s and 30s. Stupid me.
Can’t remember — did you say you have osteoporosis or osteopenia? I think the tide has turned and doctors are no longer recommending the meds for osteopenia. Couldn’t remember if you’re the lady with the -4.4 spine.
Hello, Raye.
Silly me. I did not make the connection that it was your website- brain fog has settled in. Very sorry. I just stumbled on your website yesterday, and was very impressed.
I have osteopenia, and my history and frame sound identical to yours.
Trying hard not to veer into osteoporosis, but the osteopenia DEXA’s every 2 years are not encouraging, especially in the spine.
I have now looked into the Forteo and decided it was too risky for me, at this stage, but I respect each person’s individual decisions,.
I am looking seriously into the Dr Loren Fishman- yoga for osteoporosis- study, or at least the 12 yoga poses.
I started today with a new physical therapist, who is trying to explain to me his philosophy of treating OP with bone loading instead of weight bearing- still not clear about this all, but he is not a big fan of the standard upper body and lower body weight training exercises for building bone density. Interestingly, and I did not know this before I met with him today, his mother was or is an expert in Israel in treating osteoporosis patients with yoga – she had her own studio, was highly sought-after and trained other teachers, and he has learned her ideas and techniques. I will learn more about his ideas in coming weeks.
Anyway, I will keep in touch, but I also need to take some time and read over your whole blog and comments. I have a lot of reading to catch up on.
Much continued good success in your journey!
Hi Rae and thanks so much for such helpful and detailed information. I am overwhelmed and trying to research and learn as much as possible. At 43 I was diagnosed with Osteoporosis with a spine score of -3.7 and hips at -2.1, just 4 months after having a baby last year. I can’t seem to get to the cause because I have no significant risk factors other than mild hypothyroidism caused by Hashimoto’s (autoimmune). In fact I have 5 older sisters and an 81 yr. old mom all with excellent bones. I’m a healthy eater with no history of poor nutrition. I’m worried because doctors keep telling me they’ve never seen this, yet none of them are concerned as to why. Typical blood screenings all came back fine. Strangely I’ve never had a fracture, even with recent falls, but my muscles and bones hurt a great deal. I don’t understand why. I can’t bend, sit comfortably, or lift the baby without a lot of pain. Doctors recommend Prolia but I won’t do it. I’m eating extremely healthy with supplements but still having pain and muscle weakness in my trunk and neck. Doctors also tell me they never see the spine worse than hips – usually it’s the reverse. I’m exhausted with 4 small children and trying to self-treat. I’m not sure what to do next. If my DEXA is not improved in May I will have my three Drs. pushing me hard about drugs I don’t want to take. I’d appreciate any insights or suggestions you may have for my situation. Thanks very much. Kelly
Kelly, after four children, that could be a large contributing factor right there. In vitro, kids rob our bodies of nutrients. I don’t really have any suggestions – it’s all such an unknown. You might visit Dr. Susan E. Brown’s website, Better Bones, Better Body. People have had some success with her regimen. It may seem expensive, but as someone who purchases the vitamins a la carte from Vitacost or The Vitamin Shoppe, I can tell you first hand it’s not really any cheaper. I enjoy reading Dr. Brown’s articles a lot. Vivanne Goldschmidt has a harder sell, but I do really like reading her articles as well. You can enter Dr. Fishman’s Yoga vs. Osteoporosis study for free. Or you can sign up for MelioGuide to get a personalized fitness regimen. People also like Sara Meeks’ books and recordings. Have they tested your vitamin D levels? If they’re low, that can lead to pain and muscle weakness. I wish I knew what to tell you. If you’re anywhere near the Helen Hayes Hospital, they have a really great bone program / diagnostic center there. Sorry you’re going through all this.
Hi Raye,
I’m new to your blog and am happy to have found you. I’m 49 (soon to be 50) and was diagnosed with Osteoporosis in my spine and mild Osteopenia in my hips. I was diagnosed with Osteopenia about 2 years ago and kind of ignored it. Now I’m sorry I did.
Sorry to be long-winded, but I noticed that you indicate Dr. Fishman’s study was still going, but I cannot find anything more current than 2009. If there is something I would certainly like to give it a try. I love Yoga, and am now afraid to try the poses that I’ve previously done, so am looking for a new way to continue. Thanks!
Hi, Eileen: Sorry to hear about the diagnosis. As many can tell you here, it is often not the end of the world. Go to Sciatica.org and look up Dr. Fishman’s information. I’m pretty sure the study is on-going. But you don’t have to join the study to do the poses. They’re all there on the website, or you can get his book, Yoga for Osteoporosis, The Complete Guide, which has additional poses. The trick is to do the poses every day, holding them for a minimum of 10 seconds – trying to work your way up to 30 seconds or more, but not more than 1 minute and 12 seconds. (Studies have shown anything longer than 72 seconds, and there’s no additional benefit.) If you just do the 12 poses from the study, the 30-second hold takes all of 16 minutes to complete from start to finish. Holding the poses for 30 seconds and giving yourself an additional 10 seconds to move from pose to pose takes about 24 to 26 minutes. In other words, it’s not a huge time commitment. If you’re on facebook, Dr. Fishman has a Facebook page. You could friend him and see what he’s up to these days. Best of luck.