confused about osteoporosis and osteopenia? (Part 1)
Have you recently been diagnosed with osteoporosis or osteopenia and found yourself wondering, "Now what?"
My education about osteoporosis officially began in physical therapy school, but I've truly learned from my patients over the years. Margaret, for example, arrived after suffering compression fractures in her lower back (lumbar spine) while making the bed. At 65, she hadn't yet undergone a DEXA scan, and this diagnosis was her introduction to osteoporosis.
This marked the beginning of her abrupt education about this silent disease. Leading up to the fractures, Margaret had led a "normal" life—active in her community, walking with friends, and playing with her grandchildren. Now, she felt a loss of confidence in even the simplest daily activities.
If you've recently been diagnosed, with or without a fracture, like Margaret, you're now faced with learning how to continue living the life you love while avoiding injuries like fractures and falls. No one likes to feel fragile, let alone excluded. You might start worrying about what osteoporosis means for your daily life and activities such as playing with grandchildren, attending exercise or yoga classes, or walking over uneven terrain. Does this sound familiar?
The encouraging news is that, after working with me, Margaret became stronger, more flexible, and confident in enjoying all her activities and maintaining vitality over the years. And you can too!
Evelyn, who knew she had osteoporosis, experienced compression fractures in her thoracic spine (ribcage area) when she hurriedly bent to reach under a bed. In physical therapy, we addressed her pain, taught her safe postures for daily activities, helped her regain strength, and trained her balance. She learned to keep her spine straight during daily tasks to prevent future fractures and left physical therapy with an exercise routine to help her posture, improve her strength and maintain her balance and flexibility.
After our sessions, Evelyn resumed her daily walks and social activities. Years later, she reported feeling stronger than ever.
Were you told, “Don’t bend and twist, and whatever you do, don’t fall?”
You may have been advised, "don't bend and twist" or "whatever you do, don’t fall." Like Margaret and Evelyn, you might wonder what these precautions really mean. Let me explain:
When we bend, we can exert up to 200 pounds of force on our spine, compressing the vertebrae. In younger years, our spine's inner trabecular bone resembles a robust sponge or honeycomb, resistant to deformation from compression, twisting and torsion. However, as we age, this bone structure thins, resembling a worn sponge that's easier to compress or twist, making us vulnerable to fractures during everyday activities like bending or twisting to lift objects.
Both Margaret and Evelyn desired stronger bones, a renewed sense of confidence, and an improved quality of life but weren't sure where to start.
If you're curious, Body in Tune would love to collaborate with you to learn safe body postures for daily activities, improve your posture and help prevent incidental fractures.
Learning about osteoporosis/osteopenia is akin to tending a garden, with different types of gardeners:
The master gardener, experienced and proactive, quickly formulates plans to manage and nurture the garden. They have always exercised and feel confident in continuing to do so safely.
The reluctant gardener, like myself, sporadically tends to their garden and might avoid confronting osteoporosis by adjusting activities and lifestyle habits.
The anxious gardener dives deep into research, meticulously tending to every detail, yet may feel overwhelmed by the volume of information and efforts to maintain bone health.
The novice gardener takes time to gather information, seeks expert support, and enjoys the process of learning and implementing techniques to maintain bone health.
No matter which gardener you relate to, you want to transition from:
Wondering if your exercise routines are safe despite years of regular gym attendance.
Feeling overwhelmed by the abundance of osteoporosis information.
Balancing your love for yoga with precautions against bending and twisting.
Fear of falling when you simply want to enjoy nature.
To feeling:
Confident in knowing which exercises are best for you, especially those you enjoy and can consistently practice.
Supported by someone who understands your body and current life stage.
Empowered with safe yoga poses and exercises tailored for osteoporosis.
Which gardener are you in managing your osteoporosis?
Just as you tend your garden to nurture growth and produce beautiful flowers and vegetables, tending to your bones may involve medications prescribed by your doctor, reviewing and adapting your diet, managing stress, and choosing appropriate exercise.
You might find you need support from professionals who understand your diagnosis, your body's needs, and can collaborate with you to maintain healthy bones year after year.
By the way, Body in Tune offers comprehensive support for osteoporosis at all levels through our Brilliant Bones Program.
