How to Use Physical Therapy for Osteoporosis
Osteoporosis is a a medical condition that causes the bones to lose calcium and other vital minerals. This mineral loss leads to decreased bone mass, brittle bones, loss of height, difficulty maintaining posture and increased risk of breaking a bone. This condition is most common in the elderly, but can strike people of any age or gender.Usually, a doctor will prescribe medication to slow bone loss, and even help rebuild bone material Diet, exercise and physical therapy are important components of successful Osteoporosis treatment.
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Things You'll Need
- Good Walking Shoes
- Light hand weights
- Exercise mat or other soft area to exercise
Instructions
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Speak to your doctor before beginning any exercise program. If you undertake a program which is too stressful for your bones, you run the risk of causing serious, and painful injuries to yourself.
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Improve or maintain your posture by doing the following exercise several times a day. Stand with your heels 2-3 inches away from a wall, and rest your head, shoulders, and buttocks against the wall. Pull your abdomen and buttocks muscles in, like you're trying to squeeze into a pair of jeans. Let your shoulders relax and drop, and tuck your chin a bit. Finally, place your hand behind the small of your back and press your back to the wall.
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Walking is the perfect weight bearing exercise for those with osteoporosis. Walk 45- 60 minutes, 3 - 5 times per week. Be sure to buy good walking shoes, and replace them when they begin to wear.
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Use light free weights while doing upper body stretches.
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Strengthening your shoulder, triceps and upper back will help protect those bones from breaks and make your daily tasks easier. Stand behind a chair with your hand on the chair, and one leg in front of the other. Hold a light (1-2lb) weight in the hand on opposite your bent knee. Gently and carefully, move the weight backward. Hold for 2-3 seconds, and return to the starting point. Repeat 5-10 times on each side.
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Stretching your muscles helps prevent injury and assists you in maintaining your posture. Try this back and shoulder stretch. Lie with your back flat on the floor. Bend your knees and tighten your abdominal muscles. Stretch your arms above your head. Keep your arms straight and slowly slide your arms around until they are level with your shoulders. Hold for 3-5 seconds. Slowly return your arms to the starting position. Repeat 5-10 times.
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Tips & Warnings
Follow a sensible diet which includes foods high in magnesium, phosphorus, and calcium.
Get at least 15 - 20 minutes of direct sunshine each day. Sunlight encourages the body to produce Vitamin D, which is vital to bone development.
Do a combination of weight bearing, resistance/strength training, and balance exercises for maximum benefit.
Too stressful a work out can lead to broken or fractured bones and joints.
Don't over do it. Follow your program, even on days you feel you can do more.
Have a Bone Density Test done before starting any exercise program. If bones are too brittle, any exercise can cause injury.
Never do high impact exercises such as aerobics or running.
Never do any exercise which requires you to bend at the waist. Bending can cause compression in the spine, which leads to spinal fractures.
Never twist or turn at the spine. That movement can cause spinal fractures.
