OSTEOPOROSIS? 5 Exercises to NEVER do !
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- Опубликовано: 4 окт 2024
- If you have low bone mass density or Osteoporosis, then there are specific movements you need to avoid to prevent compression or wedge fractures. In this video, I will explain the exercises to avoid AND why it's important to focus on posture and back strengthening exercises.
To my valued RUclips subscribers, I have categorized my most popular videos based on body parts, from headaches to foot pain to make it easier for viewers to watch helpful videos. Enjoy & hope they help!
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#osteoporosis #osteoporosisprevention #osteoporosisexercises
I’m shocked that there isn’t wide certification of exercise instructors for osteoporosis! One false move and game over! Grateful to have found your help!!!!!
You are very welcome. My blog post on Osteoporosis may help you as well livewellbeyond50.com/osteoporosis-treatment-solution/
I know that’s truth. : my history of fractures : traumatic compression FxT12x, Trimalleolar comminuted ankle fx and mid forearm radius/ ulna fracture. I tread extremely carefully and cautiously. It’s funny but not funny when in the ER your trauma surgeon recognizes you by faced. Old age ain’t for sissies. Lol
I have also found being a Yoga and Fitness trainer ,utilizing props as in chairs,walls to avoid complete folds are very helpful and modified versions
THANK YOU for this video. I’ve seen so many exercise routines supposedly for osteoporosis that have people doing exactly these sorts of exercises. One of the best pieces of advice I heard in a video with a very experienced therapist who specialises in working with osteoporotic people with vertebral fractures was this: If you have osteopenia or osteoporosis you have to accept there are things you must not do to lessen the risk of fracture. This lady specified some of the yoga and pilates moves that involved forward flexion or extreme twisting with bends. There are still lots of yoga and pilates moves that are safe and the recommendation was not to stop these exercise forms but to stop specific movements that place strain on the spine which is weak in osteoporotic people. These suggestions came from work done in Japan in the 80s that compared flexion exercises such as sit ups with other exercises in relation to fracture and it was clearly demonstrated that those doing flexion movements sustained fractures. Accept what movements you must avoid, the movements you might need to modify and those which are safe. There are plenty of things people with osteo CAN do. Eliminating the risk by stopping the others makes sense.
Great insight, thanks for sharing!
A forward fold is much more than just bending over. You lift your sit bones and engage your butt muscles. This stabilized your lower spine. I was just diagnosed with osteoporosis, but just in the spine. Somehow when I was a child my L5 was fractured. I wasn’t diagnosed until after a pregnancy in which I gained a lot of weight. I was in a lot of pain and was determined not to have any type of surgery. Yoga saved me from a life of pain. I do forward folds as described above and have been for 20+ year. They relieve stiffness and tightness in the lower back. I do have hyper mobility in most of my joints and I’m super bendy.
Hello Sandy, thanks for sharing, and yes, Yoga can be a life changer!
Thank you, I'm a lot like your client and will modify my yoga and pilates pronto! I've just been diagnosed with advanced osteoporosis in the lumbar spine at age 56 despite a very active lifestyle.
Sounds great!
Except for forward bends the exercises you showed as bad were hard if not impossible for me to do anyway (I'm a natural klutz) so unknowingly have saved my spine a bit of damage.
Yes Chrystal, way to look at the positive side :)
II was shocked to find out I have osteoporosis. Your videos are my "go to" videos for everything! Thank you! ;-)
Hello Lisa, happy to hear the videos help. Stay hopeful, there is a lot you can do even though you’ve been diagnosed with osteoporosis. Thanks for supporting the channel!
I was shocked as well 😐
OMG! I was doing all these wrong exercises. Thank you for your valuable advise.
You are very welcome, spread the word to your friends! Many people don't realize what they are doing may be putting too much stress on their backs. Good luck and keep exercising!
I can leave out most of those exercises but LOVE doing Forward Fold.
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I understand and you can still do it carefully
@@FrontRowwithEd I have exaggerated lumbar arch at L5S1 and flat back above that. Forward folds and toe touchers really help me. We are all pt together a little differently.
Thank you for all your information. It's a very helpful. I just diagnosed with osteoporosis and trying to adjust my every day movement.Could you please show how safety to put on winter boots and tie laces .
Can I suggest you look at Margaret Martin’s work? She has numerous videos on how to adjust daily living to avoid fracture. She is a physical therapist working out of Canada.
Hello! Thank you very much for sharing! Unfortunately, I was diagnosed with osteoporosis. I believe your video will be very useful for me 👍
Glad it was helpful! Here's another video that may help you ruclips.net/video/BaJ7mGf2eys/видео.html. Good luck!
Hello, I'm recently diagnosed with osteopenia. I appreciate your videos and they are helping me adjust my exercise routines. Question please: should I stay away from bridges? Thanks!
Great question. If bridges don't hurt, then they are okay since you can keep your spine relatively straight. Just don't go up too high as this may stress your neck. Here's a video that may help you also ruclips.net/video/BaJ7mGf2eys/видео.html. Good luck!
Thank you for your video. I am learning a lot already. I am 47 years old and perform bone densitometry exams on patients, Radiology technologist- mammographer also. I thought I was very educated on this topic especially after passing my state registry exam for bone densitometry 6/2023. However, then I had my own bone density and have osteoporosis in lumbar spine. Fast forward to now: I have been trying to live a health lifestyle with diet and exercise especially and similar to these ones here in video regardless of medical conditions like asthma and Rheumatoid Arthritis stage 1; the list goes on. I look like a normal and health person however, I experienced extreme pain last week in my thoracic spine. I was diagnosed with a T11 compression fracture and very painful. I have to be off work and assuming at least 3 months with possible surgery. Yoga is very good for someone with RA however, the osteoporosis was not mentioned for any yoga program and to consult with physician first. Again, thank you for sharing and this was very informative.
You are very welcome, I hope the videos help you!
I think I am gonna take your advice avoiding things that crunch the spine. I can incorporate some good newexercises with the nest of my old. Many of my work out were recommended by physical therapy. I added some yoga.
Excellent Lynda!
Thank you for your demonstration, that was very helpful. Great video!
You are so welcome!
I take gym classes made up of women over 50 and yet there is no accomdation by the instructor that at least half of the class has osteo. I modify many of the exercises to keep spine in alignment and no curving and compression of the spine.
Yes, many exercise and Pilates instructors don't have a great idea of how to modify movements or exercises to prevent further strain with those who have Osteopenia or Osteoporosis. Thanks for the insight!
I have seen so many supposed classes for osteo that terrify me with the exercises being undertaken. Clearly the instructors do not understand vertebral fracture and hip fracture. It is so important to go to an instructor who is trained in exercise for osteo patients whether that’s weights, cardio, pilates, yoga … we have to keep fit and strong but have to be careful doing it!
this is so illuminating! thank you!
You are very welcome Diane!
Join our Facebook group to learn more about Healthy Living and Aging Strong! facebook.com/groups/livewell50 Also, check out www.LiveWell50.com for a complete Osteoporosis program and much more!
Thankyou for sharing
Now I know
Happy to help
I have very, very advanced osteoporosis. The forward bend stuff kind of feels good, stretches my lower back, but boy howdy, all the rest of those will set off fire alarms. Osteoporosis far enough along is like getting a whole new body. Guess we need new challenges?
Thank you so much for this! This might be a stupid question, but I realized that when I sleep I often sleep in a curled up position - is this something to be avoided too? Probably yes then, right?
Definitely not a stupid question and no, don’t worry about it because your spine is not loaded as it would be if you were standing and bending over and lifting something heavy. Does that make sense?
which are good to do?
Thanks!
Very welcome!
Thank you
You are very welcome Linda!
Very interesting!
Thanks, LuAnn, hope it helps!
Thank you for all the information ❤️. What about scoliosis? Thx
Thank you for examples for the exercises not to do with osteoporosis. I have low bone density at my lower back, is there any weight bearing or other exercises that I can do to increase my bone density there? Thank you!!
You are very welcome! You will find safe strengthening exercises in this playlist ruclips.net/video/BaJ7mGf2eys/видео.html
Good luck and be proactive!
I noticed over a period of about 18 months. I could feel myself getting more frail and weaker despite exercising and weight training with a trainer. I could no longer do many yoga poses I had been doing for years and went from 12lb weights to now 8 lb. My bones and muscular systems definitely breaking down. Diagnosed with osteoporosis and scoliosis. Its disheartening.
Sorry to hear that! You may need more protein in your diet. Take a look at this video, it may help you ruclips.net/video/v_WTkP3oDCE/видео.htmlsi=b381v6nYCWnlSzos
Million thanks for giving me one more reason to avoid exercise 😂😂😂
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Is downward dog a bad position for osteoporosis?? I am just recently diagnoses with this and I practice yoga :( Cat cow, twists? Thinking I'm doing something healthy but maybe I'm not. :(
Great question! You do need to be careful with Yoga and osteoporosis, but you can still definitely do it! This video will give you safe alternatives. ruclips.net/video/_E3FrYIHSr0/видео.htmlsi=K0jDzBu-FcEEvSye. Good luck!
@@FrontRowwithEd Hey, thank you :)
What about a rowing machine workout? Is that stressful on the vertebrae? Thanks.
Great question,. It has the potential to put too much bend or flexion into your spine. Is there a way you can modify the exercise so that you can keep your spine straight?
What about tiny crunches (I made up the name) ?? Where you only lift up your shoulders about 5 to 6 inches from the floor and lower back stays glued to the floor. I have an old spinal compression fracture in L4 and this does not hurt my back but if it is bad I will stop doing it. Just not sure how else to strengthen my tummy muscles.
Is it ok to bend once at a time, just to keep that bending possibility?
Great question! Yes, but not while you are standing. Lying down to do some stretching once in awhile is fine, but don't push the end range of motion
Is doing dead lift good
The deadlift is a recommended exercise in the Onero program that was developed on the back of the successful Liftmore trials in Australia for people with osteo to improve bone density. HOWEVER, it has potential dangers if not performed correctly. Deadlift requires A hip hinge movement which is different to a forward bend (when performed correctly) and should be learned by all people with osteo. Perhaps this channel will do a video on hip hinging correctly (which is necessary to pick things up like a washing basket or toys or pets safely).
Is there a better website? My device is telling me that website is not valid.
Yes, unfortunately the website is under construction right now to make it bigger and better! However, you can access my playlist on my RUclips channel that has all of my Osteoporosis and bone building exercises there 👍🏻
Plz tell me hip osterio arthritis exercise I have also disc slip problem plz plz tell also medicine and stretches for bone strength and density. From Pakistan
Hello Saleha, here's a playlist of my osteoporosis videos ruclips.net/p/PL7iadTWb0ExqS-wsl0ssK7jKVwqkRTTlJ and here's one that will help with your osteoarthritis ruclips.net/p/PL7iadTWb0ExpQnJqAFDemApByjXdDPEEV Good luck!
@@FrontRowwithEd thanks
Sir i am a ankylosing spondylitis patient.Sir how can i prevent the low bone density or osteoporosis i cann't run cause i have knee osteoarthritis due to sports injury? please help me sir with some advice i am 23 years old with many severe health conditions🥲🥲
What about stair climber. I have to hold on because afraid of falling off
Yes, a stair climber is a good exercise IF you are safe and there is no risk of falls
Can you do the forward folds if you hinge at the hip and keep your back flat?
Yes
Well that's just ruined my daily yoga
Try tai chi for arthritis exercises. Dr Paul Lam on youtube!
Have you seen Dr Fishman’s 12 yoga poses for osteoporosis?
@@sharonmitchel1377 yes I have
Hurts me just to watch those .
For Pity’s sake, you tell us what not to do but you could’ve shown at least one exercise for our spine that is safe for those of us with osteoporosis. Come on now!
Great point! Here are safe osteoporosis exercises you can start today! ruclips.net/video/BaJ7mGf2eys/видео.htmlsi=xIkU4pplKjPBXoit. Good luck!
Are they safe for osteopenia?
Great question, theoretically you are safer, but I would still use those precautions just because they are healthier movements for your spine either way as we all get a bit more mature 😜
@@FrontRowwithEd thanks for the reply.
What do you mean by "back pocket"?
An expression of placing your shoulder blades “back and down” for improved posture.
❤😊😅
Happy to help!
I swim and have osteoporosis. So I am not suposed to do the butterfly.??.
No, you should be fine as you are in the water. Make sure to add land based strength training in to your program as well as daily balance exercises. Good luck!
I cannot get my friend to listen to this, and she is going to injure herself!
Yes, you do need to be mindful of certain positions if you have bone density issues. At least you tried!
A lot of those exercises are not yoga
I did not say they were necessarily yoga
Will CBD help?
Pain? Possibly, for bone density? You will need to strengthen. Here's a playlist that should help, good luck! ruclips.net/video/BaJ7mGf2eys/видео.html