Osteoporosis update

Posted by Robyn W on 11 Apr 2014, 09:19PM

Well today I saw the exercise physiologist,for advice on managing my osteoporosis.Because my spine is the most affected,I was given lots of ideas for exercise and lifting.Exercises that I should avoid now are skipping,running,any jumping,and leg presses( because of the pressure on the spine when pushing the weight)It is important to keep your spine straight,so even riding my bike is not the best idea.Sit-ups,and exercises where you bend the spine are not good.For lifting,going down on one knee is the best choice.If you drop something small on the floor,the 'golfers bend' where you stand on one leg and put the other one straight out behind you,and bend over,is the best choice.It looks funny,but it keeps your spine straight.He said not to be obsessed with all this,but common sense most of the time,will definitely help.I am also going to see the nutritionist,as he said that she can really help when it comes to advising on proper amounts of calcium and protein for me.I feel much better about this today,knowing that I can do something to hopefully slow this down.I have an appointment with the bone specialist in May so that will be interesting too.Hope everyone is doing ok tonight.Cheers Robynxox

Comments

Hi Robyn

mum2jj's picture

I have osteopenia/so close to osteoporosis that my Dr calls it that. What is a bone specialist? I live in Cairns and don't believe we would have one of those here. Interesting re the exercises. No wonder I have constant back pain.
Keep,posting all your useful info.
Paula x

Hello

Robyn W's picture

Hi Paula,I forget the correct name for this type of doctor,but it's a doctor that specialises in osteoporosis.There is a clinic here at RPA for this and I feel fortunate to live so close .The one other thing that I forgot to mention,is that any sort of twisting is really bad for your spine,when you have this.So if you need to turn around,rather than twist,you should always remember to turn your whole body.They are small things to do,but they can be really beneficial.Also,the exercises for the upper body with the resistance bands,are still really good to do.Keep in touch Paula,and take care.xoxRobyn

Crap

mum2jj's picture

I am sure nearly all the exercises I do are wrong. Might have to,pay a visit to Physio or hunt down an exercise physiologist!
Thanks
Paula x

Hi Robyn

Michelle R's picture

As usual, you have not wasted any time getting organised and it is great that you share your new information with us all.  The tips for lifting and turning could benefit everyone.  And jumping was part of your program, so it's good to know what NOT to do any longer.

At least walking is still good cardio, and resistance bands are still a good workout.  Are you allowed to use weights if you keep your back straight?

Good luck with your appointment in May.  Meanwhile, keep up the dairy & yoghurt, sardines & salmon - thinking of you.   Michelle xx

Robyn W's picture

Hi Michelle.Yes weights are good,as long as you keep,your back straight.:)

Bone specialist

AnnaB's picture

I was osteoporotic before doing chemo so now my density is almost off the scale (-4.9).  Usually it is an Endocrinologist that looks after osteoporotic problems.  I have been started on Prolia injections every 6 months.  I live north of sydney so I'm interested in the clinic Robyn mentioned at RPA.  I was very anxious when I realised how poor my density was.  It's so important to remain active but I felt like wrapping myself in cotton wool to avoid fractures.  Thankfully after the initial shock I just got back to exercising as Robyn described and living life .  I probably won't ever be able to switch to Arimidex and will stay on Tamoxifen.

Stay strong and straight x

Me too!

mum2jj's picture

I was already osteopenic as was heading towards menopause at 47. I had a recurrence so did chemo twice. Fortunately (or unfortunately)!depending in which way you look at it I am triple neg so don't take tamoxifen, Femera etc. I have been having an Aclasta infusion every 12 months for last two years. Bone density still going in wrong direction, but hopefully not as fast as it would,if I didn't have infusion. How do you feel after Prolia?
Paula

Robyn W's picture

It's called the RPA Institute of rheumatology and orthopaedics.xoxRobyn

Envy.

mum2jj's picture

Am just a bit envious of the great facilities we miss out on by living in a regional city. However exercise is free in the great outdoors. Would love to see the specialist though.
Paula x

Robyn W's picture

I think most major hospitals have these departments.Could you try and get a referral from your GP and make an appointment at the closest hospital to you? Robyn

Hi

mum2jj's picture

Will have a chat to my GP.
Thanks
Paula x

Prolia

AnnaB's picture

I haven't had any side effects.  I'm not convinced that the 'quality' of the bone  with these medications is actually improved.  It may increase the density but really is the bone any stronger.  Just me being skeptical.

Grateful I don't have any side effects.  I've been osteoporotic since age 41 (54 now) No fractures despite this and being active.  Dumb luck probably but I try not to spend too much time thinking about  how fragile I might be.

I'll be curious if I have any density improvement with my next DEXA which I guess won't be for another 6 months.

Any problems with Aclasta?

Hi

mum2jj's picture

No, I had no problems at all with it. However I think you may be right re quality of bones. I have had rib fractures. My own fault. I went on a ride at the show with my daughter. Didn't even think. Got slammed into the side of carriage as we were spinning around. I jokingly said to my husband that I probably fractured my ribs. This was before I realised the severity of my bone density. X-rays after lots of pain were clear. I had Physio for months. It wasn't until a bone scan picked up healing rib fractures that they were confirmed. Nine months later!! Apparently rib fractures don't show up early. They were at the site of my radiation which is not unusual. I have now become a grown up and no more show rides :(
Hugs
Paula x

Rides

AnnaB's picture

Paula, that 's so funny.  You reminded me that recently I went on a ride at Luna park with a young nephew and really twisted my neck.  I thought afterwards - holy cow I could have ended up a quadraplegic!  You gotta live life but I guess we can have a full life without carnival rides.

Anna

LisaC's picture

I just typed up a huge response but lost it - that may be a good thing! Short response is....you ladies are great.....can I ask if any of you had any side effects or noticed anything to indicate this, like bone pain???

Robyn W's picture

Hi Lisa:) I had nothing to indicate this,and I feel particularly silly,because I am always thinking to myself how strong my bones must be,because I do so much exercise! :( The exercise physiologist said I probably would have found out when I broke a bone,so I am thankful that my oncologist ordered a BMD test.At least now I can do my best to slow it down.Cheers xoxRobyn

Hi Lisa

mum2jj's picture

No symptoms whatsoever. Had a bone density pre BC as my mother has osteoporosis. Have always had back pain due to scoliosis. This does my head in from time to time re thoughts of secondaries. Thankfully have just had a bone scan and no signs of that. Just the osteo which showed up on bone density. I am 51.
Paula x

Osteoporosis

AnnaB's picture

Lisa, apparently osteoporosis usually only gives you pain once you have a fracture. So there is rarely any symptoms.

Robyn you should still think of your bones as stronge - look at the great job they are doing.  The real benefit of any exercise is that it keeps muscles stronge and helps with balance.  Poor balance can lead to falls etc.  Some people with great bone density have low impact fractures!

Anna

Robyn W's picture

Yes you're right Anna.I will be trying harder than ever to keep my muscle strength up.I've never thought much about balance until the last few days,but I can see now how important it is.xoxRobyn

jenpen's picture

Oh Robyn

As usual you will work out what best works for you!

I'm so sorry you may have to love your bike a little less....but you will continue to be strong & do what you need to do!

Good luck with your new exercise regime...Jen x

Thanks Jen

Robyn W's picture

I know right? My bike! Far out! Oh well,I can't do much about it,and I can still enjoy my walking.Hope you are going OK Jen.Taking small steps forward and feeling a little better each week.Take good care.xoxRobyn

Oh Robyn!!!

Mia 1965's picture

Oh Huny, So sorry to hear of this new health issue for you.

I have an autoimmune disease called 'Polymyalgia Rheumatica' and have had it since my early 40's. With this condition I have been having Bone Density Testing done every two years as a precauton with the daily doses of Prednisone I take. Since having had BC my last test showed that my bone density was slipping slightly in comparison to previous testing. I asked was this due to the chemo? But they said it wasn't necessarliy the case! I have this test done on the same machine each time which allows for a better diagnosis as they do vary I have been told. So make sure you go to the same place if you can because the doctor told me this way they are comparing you in the same way as before. This will pick up your changes a lot easier. My Mum had osteoperosis too which was quite painful for her. In saying that my Mum wasn't the fit and lively person that you are, so I am sure you will take this minor set back in your stride!!!

I hope you continue your journey with the same positive outlook you have always had hun. GOOD LUCK!!! XXX Mia.

Robyn W's picture

Thanks Mia:) You always sound so positive yourself! It's important to look on the bright side isn't it?xoxRobyn

Staying Positive!!!

Mia 1965's picture

Hi Robyn,

You're welcome huny and thanks :) 'Always look on the bright side of life ' as they say. No matter what is thrown at you in life, you have to get through it!

Take care XXX Mia.

LisaC's picture

Such great determination & outlook. Good on you ladies with your exercise regimes. I must get back into swing. Since having exchange surgery and twisting my ankle I havent done much. Funny how routine changes can blow out xx

So true!

Robyn W's picture

Yes,routine changes can blow out! A couple of weeks ago I had a gastro type of bug.Even that was enough to throw me off my daily routine.I have found the best way is to keep a daily diary.I have done it EVERY SiNGLE DAY since my diagnosis last year.I write in it what exercise I do each day,and how I am feeling.It is so easy to get distracted,but I find if I can look back and check myself,it really does help.Cheers xoxRobyn


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