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
