By: Cathy Renkiewicz, PT, DPT, GCS, CEEAA and Bone Fit Trained Therapist
Staggering Statistics about Osteoporosis:
One in two women and one in four men will break a bone in their lifetime due to osteoporosis.
In the US, osteoporosis affects over 10 million adults
Osteoporosis has a yearly societal cost of over 22 billion (and that is from 2002)
Currently, osteoporosis is underdiagnosed AND undertreated
Staggering statistics, numbers to some, but to those of us who have a family history of brittle bones and have lost height – its personal.
Is there hope? YES! Here are some simple things you can do to start improving your bone health TODAY.
Improve your Posture Awareness
Gently tuck your chin in and draw your chest up slightly.
Avoid slouching (your mother was right!) when sitting – keep a slight curve in your lower back and shoulders back.
Your physical or occupational therapist is a great resource to help you set up your workstation for optimal postural positioning.
Use Spine Sparing Strategies
Sometimes it’s not the big heavy lift we do once, but the repeated movements that stress our spine with everyday that can be a problem. Injuries can occur slowly with repeated poor movement – lots of bending forward or twisting the torso all the way to the side. Bending or twisting while holding a weighted object (groceries – or a grandchild!) is also risky. There are, however, strategies you can use everyday to help “spare” the spine from injury.
Some Spine Sparing Strategies:
Bend with your hips and knees, not your spine (Learn the Hip Hinge).
Turn with your whole body rather that twisting your spine.
Avoid combining bending forward and twisting!
Start Strength Training
Muscles pulling on bones stimulates the bones to get stronger.
Using your bodyweight against gravity, bands or weights are great exercises if done with safe form.
Include exercises for legs, back hips, shoulders and arms.
Perform strength training at least 2 days a week
Daily Balance Exercises
Good balance is an important part of prevent falls and balance exercises are best if performed DAILY
Do something you enjoy like Tai Chi or dancing.
Walk on your toes or heels
Using a sturdy chair, counter or wall nearby and try these tasks (listed from easiest to hardest):
shift weight from heels to toes while sanding
stand heel to toe
stand on one foot
walk a pretend line
Don’t Forget to Strengthen Your Deep Spinal Muscles
Your back has many layers of muscles, not just the bigger ones we see. They run deep along the spine to keep us upright and protect the spine from injury. Targeting these muscles with specific exercises will help you lifting and move safely.
A Physical or Occupational Therapist trained in the Meeks or BoneFit Methods can start you on a specific program.
Bone Up Your Diet
Calcium – to keep your bones strong eat foods rich in calcium.
Vitamin D – helps the body absorb calcium.
As you grow older, your need for Vitamin D goes up. If you are not getting enough calcium and Vitamin D in your diet, supplements can be bone savers.
Take Steps NOW:
If you have:
lost height
had a recent fracture from a simple fall
have a family history of osteoporosis
See your doctor and discuss your options for improving your bone health and decreasing your risk for fracture. A Bone Health professional like a specially trained physical or occupational therapist can teach you specific spine sparing strategies related to your lifestyle, and exercises to be “TOO fit to fall or fracture”. Look for a therapist certified in either the Meeks Method or a certified Bone Fit therapist.
Virginian Rehab and Wellness has physical and occupational therapist trained in the Meek Method and/or Bone Fit. Schedule an appointment today to see one of our specially trained therapists.