Osteoporosis - Risk of Fractures? What should I avoid?

I hope that Onero works for you @Ne . So far all the results have been so good and this is based on ground breaking (maybe not the best choice of words lol!) research.
 I am very hopeful that it will work for me and that it will prove another effective way to reverse and manage bone loss caused by bc treatments, especially for younger women. Mind you, it is very inspiring to see ladies in their 70's and even 80's succeeding at this too!
I think the best thing is the positive effect on self-esteem. You see women come in absolutely terrified at their diagnosis (of osteoporosis) and within a few weeks they are smiling, joking and confident in what they are doing. I was like you, scared of rolling over in bed even, and now I am feeling so much stronger and confident in everyday life again.  :)

No I am not on Prolia injections. I want to try and see if I can improve my bone density through diet and targeted exercise first. I only wish that I had found the bone clinic 12 months earlier when I found out I had osteopenia (t-score of -2.3 at spine then).
The fact that my rapid bone loss has ONLY been at the spine makes me think that I was just not doing the right weightbearing exercise for that area. I thought walking/hiking long distances and hills/steps would be enough. It was for my hips but not for my spine obviously. My hips are ok and they even scanned my wrist (another area that is common to have bone density issues) to see what was going on there. It is perfectly normal! 
I will go on Prolia if my scan in April (8 months after starting the weightlifting) does not show enough improvement. Your bone is constantly breaking down old bone and growing new. It completely renews itself in 8 month cycles. If I had Prolia and did the weightlifting I would not know which was giving me what benefit. If I can improve it without the Prolia I will be very happy to avoid another medication. For me Prolia will be a last resort if the exercise route does not work enough by itself. 

Wow thank you Deanne. You have put my mind at ease. I wish i lived close enough to actually go into their clinic as opposed to the online training only.  I will definitely call to make an appointment and have some one on one consultation.  I asume you are on Prolia injections? 

That should be -3.2 for my t-score, sorry! Also, checking the Bone Clinic website, it says to ring them to book for the Friday info/check sessions. 
For anyone interested, they are off on a roadshow up the east coast of Queensland in Nov/Dec. All the info about dates/times and locations of their info sessions is on the website. Just hit the register button and you can book a spot if anyone is interested in finding out more about osteoporosis, bone density and what you can do exercise and diet wise. Just google The Bone Clinic.

Hi Ne,
My T-score at the spine was 3.2! From what I understand from the exercise physiologist the main movements to avoid are ones that involve twisting or bending the actual spine. All the onero ones involve keeping the spine in a neutral, strong, safe position. Bending or hinging from the hips is how we do our weightlifting.
No one has had any issue with fractures from the exercises that are designed to strengthen your muscles that support the spine. Impact, especially if it is even impact through your heels, like jumping on both feet, is actually good to stimulate the bone into growing stronger again. I actually feel so much stronger, have less (none now) lower back pain and generally feel more confident about my situation since starting the program a couple of months ago. I find the way we are taught to bend/move with the program helps me in everyday tasks like unloading the dishwasher, getting in and out of the car, carrying the groceries, etc. I think they call it functional movement patterns.
It is very scarey when you are first diagnosed but remember to look at your actual risk of a fracture. Even with a T-score of 3.2 mine was less than 5% (without prior fracture). In other words, out of 100 people with my bone density, age etc, less than 5 are actually likely to have a major fracture in the next 10 years. Unfortunately I have a much higher chance of breast cancer recurrence than of fracturing my spine in the next 10 years! That helped me to put my fears into perspective. I am glad that I found out I had a problem so I can do something about it.
The latest scans of two of the ladies at The Bone Clinic have showed a 20% improvement in bone density at the spine. This would take me out of the osteoporotic zone and a fair way towards the normal zone. To date, everyone scanned after 12 months of the program has improved density at the spine. An exercise physiologist is probably the best person to consult about safe ways of moving/exercising if you are concerned. 
Deanne xxx

@primek @Mira

I have been sent emails by the ONERO team to ask how I am finding the exercises etc and to contact them if I have any concerns.  I have emailed them twice already to ask if I should make an appointment to be assessed or if I can just rock up on the Fridays assesments they do, but no response on either of my mails as yet.  I probably have to call them.  Just thought I'd ask on here what other ladies are doing or have been told to do.  This forum is such a big help when it comes to these things.  Have a lovely weekend ladies x

Hi Ne, Are you able to ask the people at the bone clinic?  I would imagine they deal with this sort of thing all the time.  My understanding is that weight bearing exercises strengthen your bones, but I am not an expert. 

I believe the worst things are the bending forward lifting weights presently. Are you going to be able to do tbe assessment stuff in person?  I have joibed but not started yet...sigh.