I read the shocking bones helps, especially if you can’t run. 3 sets a day, 7 times each is what I read is the best. How many do you do?
Good grief, no one knows what to take anymore.
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I like that ‘shock the bones’ tip and will do it. Can really feel it and seems like it can’t hurt!
I read on this thread (and elsewhere) about modifying yoga for osteo- e.g., no forward folds, ‘cat pose’ etc. I asked my general practitioner and he said if I don’t have fractures now (I don’t) - no need to modify. I’m not sure now.
It does feel like stretching the spine might be good in so many ways - but at a -2.7 wondering if the upside of modification outweighs the downside (maybe good for osteo spine to be stretched a bit to preserve flexibility?). Curious how others have approached that…
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The bone on the inside of the spine is softer and spongier than the bone on the back, so fractures are more likely to occur from moves that tend to compress the inner spine. These can include microfractures… they may be painless but overall contribute to weakening of the spine. So that’s the concern about rounding forward of the spine. Additionally, rounding forward is something we already do in our lives. I sleep in a curled up position in bed; I tend to hunch over on the sofa when using my laptop, looking at my phone, or reading a book. So basically I know that my spine doesn’t need more practice with rounding forward, so no cat pose or rounding up from a forward fold. Folding forward with a straight back is OK, but that’s hard to manage. I modify by bending my knees or using straps or blocks.
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I don’t do yoga but have done tai chi and quigong for years. It is better on the spine.
A scan of -2.7 isn’t that bad. I honestly think that the medical folks scare us too much. It helps to think of bone density as a spectrum, rather than a point on a line.
The info on cardiovascular risk has been around a long time. At least in the past, I was told that vitamins D and K help guide the calcium out of blood and into bones. But the best source of calcium is food or food-bases supplements.
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I’m sure your doctor is working with you to develop the best plan for your needs, but no doctor can promise anyone that they won’t suffer a fracture. All that the medications, or any other therapy plan, can do is reduce the risk of fracture. But the risk is a statistical projection. Some people with low bone density who are at very high risk never get fractures, and some people who have improved bone density after treatment do get fractures, even though their risk is very low.
So that is why the decision is very individualized, taking into account many factors. For each of us it is a weighing of risks vs. benefits, but that is going to vary depending on our individual circumstances.
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I did a quick Google search for “shocking bones osteoporosis” and came up with zero references.
As with any medical condition, “treatment” can become overwhelming and scattered and what usually happens? You do nothing. I don’t take osteoporosis lightly but when I decided for the time being that meds were not something I wanted to do I had to (with my doctor) come up with a regime that would be consistent and potentially effective. Doing a bit of this here and a bit of that there is not likely to help.
So what are you truly willing to do and how are you going to build it into your daily routine. Not for a week or a month or a year - but likely for as long as you’re able to complete the tasks in the routine.
For me and my osteoporosis that means:
- daily calcium and vitamin d - fish oil a few times a week
- 2x week exercise that works on balance
- 3-5 miles minimum of walking/running most days
- Home free weights training 2x week (I have finally become CONSISTENT with this - win!)
- Regular dexascans as prescribed.
- Incorporate high calcium foods (with a focus on greens) in my diet.
This is what works for me. It is a plan I built along with my doctor. At age 61 I think he doubted that I would follow through because “61 year old woman”. That’s when I opened my Strava app and showed him my weekly completed activities that are in place.
I don’t know if this is the right decision, not taking meds. I’m not a anti-meds person. But this area of treatment with meds really turned me off.
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Thanks for the replies on yoga/rounded back. Makes sense. I do bend over a lot on my computer and there are tons more exercises I can do instead of ‘cat’ or forward fold. My doc did suggest not continuing with the mini-trampoline that I’d just started w/a personal trainer - he said too many sudden moves could occur and cause harm.
I agree that in an area where lifestyle modifications might make a difference - not immediately jumping into meds has some merit (at least for me! and doc doesn’t disagree). I already eat tons of green veggies at every meal and have for years. Will up the weights and balance. I’ve already been increasing balance b/c of generalized fear of future falls so will up that even more. Thanks much for the feedback!
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@abasket - found a few links on the shock the bones heel/jump…not sure if they the same but were interesting
Excellent post. I totally agree with you about determining what your regimen will be and sticking to it.
One thing everyone should know is that using biphosphanates (which stop bone loss but don’t build new bone) first, which is recommended by most doctors, interferes with the effectiveness of the hard core bone-building meds like Forteo and Tymlos. It makes sense if you think about how the drugs work. I am doing Tymlos first and then Reclast. If I can get desensitized enough to take anything.
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I am actually not against taking meds in the future if necessary, and my hope is that better drugs will be developed in the meantime. Drug holidays are needed with some of the popular current meds, and taking certain meds precludes being able to take others down the road.
I will say again that I am down to -3.9 after 14 years of osteoporosis and cancer meds too. And still no fracture. I am at this point trying again to get on meds but cannot tolerate any of them. I live carefully! Thank heavens for walking and tai chi.
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A former CC member who has osteo and has been treated for at least a few years is doing Evenity injections as a follow up to Forteo shots a couple years ago. Too early for results yet. But her progressive doc says this is the “latest and greatest” to build bone.
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Hello all. I do the heel drop with straight legsbecause it jars my bones all the way up to my neck and by jarring the bones they should react by becoming stronger. I am a former dancer and I know something about anatomy and exercise, but I’m afraid I don’t actually have any research about this. It’s my hypothesis and technique and I am the guinea pig. 
You have gotten me motivated to chart my exercises and log them every day. That should provide motivation to actually do them! I do walk every day and sometimes I wear my running shoes which feel like walking on marshmallows. Other days I wear harder shoes so that I feel the jarring with each step. My guess is that my bones don’t get nearly as much work out when I wear the shoes that absorb all the hard impacts…
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I’ve been following this thread because my mother had osteoperosis. When younger she did some meds and also participated in a medical study (purely for the hope of improvements by the time her daughters got older). In her late eighties she became very stooped, though there were times she could straighten up.
I’m wondering now whether I should ask for a scan - I am 58. I think I did mention mom’s history a few years ago when the PCP ordered tests and then prescribed a few months (maybe more?) of high dose vitamin D. The next visit I asked about recommended calcium and protein intake and had a bit of a detour when same PCP tried to send me to a dietician (who turned out to be an endicrinologist, with appt bookings out 4 months). Instead I did a few sessions with a nutritionist.
At my last physical I was back to my normal PCP of 25 years, who I trust more. But due to stresses of Covid times, it was a pretty quick visit. This year perhaps I should ask about a scan, even though it may not be covered on my high deductible health plan. I’ve hesitated in past because don’t want to start into overkill treatments. However perhaps there is value of getting a baseline scan.
@Colorado_mom - I’m 56 and just had my first DEXA scan! My doc said I should have had one years before, as I am in full osteoporosis in spine (not super bad levels, but still there). Seems like having a baseline on the early-ish side can be beneficial - at least to be able to track your progression (or lack thereof!).
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The bone density scan is considered wellness on my (high deductible) insurance plan. I am not sure if it’s annual or every other year, but it is 100% covered. Not sure if they have a minimum age, though. You can contact your insurance to find out. It could be in your coverage documents, but mine is not. According to the information in my explanation of benefits, it would have been about $1,200 for scan & radiologist report if it had not been covered as part of “wellness.”
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My first was early 50’s I believe with no indications that osteoporosis might be present - but it was.
You have a family history so I can’t imagine what your doc is waiting for. A baseline at least. Mine was always covered- I think for one every two years on one insurance plan and yearly on another.
You should be aware of your condition of its present and be comforted that it’s not present if it isn’t. Meds is an option in many cases not a requirement.
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This whole thread has been enlightening and frightening simultaneously. I’m trying to make the necessary changes, some have to wait. I read 15-20 miles per week walking. But right now I’m seeing a podiatrist fir what seems to be capsulitis. I can’t power walk right now a lot, we’re giving it 3 weeks to heal then go from there. But since I started the thread I have:
- Started taking 2000 IU Vitamin D, Calcium and Magnesium.
- Bought a Osteoporosis strength training DVD that I’ve been doing 2 times a week. Will buy another one so I won’t get bored.
- 12 Yoga poses for Osteoporosis
- Am reinstating my gym membership and plan on learning how to use the weight machines. I hate going to a gym, but will try to train myself into going twice a week
- Do the interval walking when I can start again.
- Reading the book by Keith McCormick. I’m finding it a bit tough to get through, but I like his approach of finding what’s causing it rather than just treating the symptoms.
- Incorporating more calcium rich foods and trying to eat better.
- I started the bone shock. 10 reps twice a day.
I feel a bit overwhelmed with all the info, but will start with this. Sometimes I feel this is just all a part of getting older, period. Like our eyesight and hearing. But hopefully this will help stave it off a little.
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