The bones that make up your spine (vertebrae) can weaken to the point that they crumple and collapse, which may result in back pain, lost height and a hunched posture. Bone fractures, particularly in the spine or hip, are the most serious complications of osteoporosis.
It can cause: Sudden, severe back pain that gets worse when you are standing or walking with some relief when you lie down. Trouble twisting or bending your body, and pain when you do. Loss of height.
Abstract: In osteoporosis, the vertebral body deforms through fracture, causing low back pain at various levels. Osteoporosis with marked acute low back pain is rather infrequent, and in many cases, vertebral body deformation and loss of body height progress with almost no low back pain.
Bisphosphonates are usually the first choice for osteoporosis treatment. These include: Alendronate (Fosamax), a weekly pill. Risedronate (Actonel), a weekly or monthly pill.
Men who began treatment at age 50 had a life expectancy of 18.2 years, while the life expectancy for a man beginning treatment at 75 was an average of 7.5 years. For women, the figure was 26.4 years for those beginning treatment at 50 and 13.5 years for those beginning treatment at 75.
Weight-bearing aerobic activities
Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. These types of exercise work directly on bones in the legs, hips and lower spine to slow bone loss. They also improve blood flow and are good for the heart.
Exercises, such as the chest press, involve spinal compression, which can increase the risk of spinal fractures in people with osteoporosis. Exercises, such as seated rows and knee extensions, may encourage slouching and lead to spinal injuries.
Osteoporosis is not reversible, but medication, a nutrient-dense diet, and weight bearing exercise can help prevent further bone loss and rebuild bones.
In addition to managing your osteoporosis, it's important to avoid activities that may cause a fracture. Such activities include movements that involve twisting your spine, like swinging a golf club, or bending forward from the waist, like sit ups and toe touches.
Warning signs, risk factors and symptoms
There are, however, some 'red flags' to look out for and, if you're concerned, speak to a doctor about. These include severe ongoing back pain, your spine having become curved, and that you have lost height.
People with osteoporosis may not have any symptoms. Some may have pain in their bones and muscles, particularly in their back. Sometimes a collapsed vertebra may cause severe pain, decrease in height, or spinal deformity.
It's not clear why people with osteoporosis may experience fatigue, but it could be because your body is lacking in vitamin D. Vitamin D deficiency can contribute to both poor bone health and make you feel tired. Another connection may be between certain medications taken for osteoporosis.
Spine alignment in a “neutral” position without putting any strain on your other joints is the key. A “neutral spine” is when the head is positioned so that the ear is over the shoulder and the shoulder is in line with the hip joint.
Diet, vitamin D and weight-bearing exercise can help to prevent osteoporosis. If you have osteoporosis, medical treatment can prevent further bone loss and reduce your risk of bone fractures.
Lean forward at the hips with a straight back to reach your foot. Do not allow your upper back to slouch. Keep the natural inward curve of your lower back and a straight upper back. If you are sitting for long time and your feet do not touch the ground, use a footstool to keep your hips and knees horizontal.
Vitamin D may help with osteoporosis because it plays a role in bone growth and remodeling. The human body continually breaks down old bone and replaces it.
General Exercises for Osteoporosis
If you are unable to walk, stand up as often as possible to allow the legs to carry your weight. This activity is beneficial to bone activity.
The best amount of exercise for people with osteoporosis
The exact amount of exercise required for people with osteoporosis is currently unknown. However, guidelines suggest: 45 minutes to one hour of aerobic activity two to three times per week.
Taking brisk walks for 30 minutes per day 3 or more times per week (volume>16) is recommended to prevent bone loss.