Osteoporosis treatment

Thanks @Deanne, Awesome and very interesting

Hi @jennyss
Yes the program through the Bone Clinic is research based and they say that weightlifting is far better than walking for improving bone density.

My personal experience certainly backs this up. When I was first aware that I had low bone density (just before I switched from Tamoxifen to Femara) I was training for a trek to Everest Base Camp. I was walking steep hills daily and covering 60 plus km every week, carrying 8kg in my backpack. My doctors and I thought this would be more than enough to counteract Femara. It was not. I actually lost 11% of my bone density in just 12 months on Femara despite all the hiking I was doing. I came back from successfully reaching the Base Camp of Mt Everest and had my bone density scan to find out my density was now osteoporotic! I was devastated.

The weightlifting program I do is supervised. We are trained in the correct way to do deadlifts, overhead shoulder presses and squats using barbells. We start off with no weight, just weeks of practise in the technique. When the coaches are satisfied that you are doing the lifts correctly you progress to using actual weights. The program also includes some jump chins for impact to stimulate bone growth and core strength exercises. There are balance exercises too.

Diet is looked at too to ensure it is optimum for bone health. The research has shown that you only need to complete the program 2 times a week for good results. It takes 45mins. I have been doing the program for 18 months or so now. I can now deadlift my own body weight (when I started, 12 kg felt heavy!) and squat lift 50 kg. The lifts we do strengthen your whole body. Even my hand grip is so much stronger now. My bone density has improved so much and my doctors are happy for me to proceed with this rather than bone meds.

Unfortunately it is not something that you can just do yourself. As you can imagine, without proper training and supervision using heavy weights could do some serious harm. The program is receiving a lot of publicity and many exercise physiologists are now getting licensed to do it in various locations. The Bone Clinic itself has training centres in Brisbane, Toowoomba, Sunshine and Gold Coasts and Bundaberg. I’ve gone from devestation to amazement that something this simple can be so effective. Just 11/2 hours a week and I have healthier bones again. Will be interesting to see how it goes over the 6 more years I have on Femara. I am still improving in the weights I am lifting so maybe my bone density will improve some more yet.  :)

Dear @Deanne  , With exercise to defend against osteoporosis, is actual weight lifting better than walking or other  exercise which gets called 'weight bearing'? Could you let us know what  weight lifting exercises you do,  or machines you use? And best wishes to @Lmc1310 and all.

Dear @melclarity; Perhaps we need a new symbol for our responses, like 'big hugs' or 'best wishes'. After reading your post above, 'like' and 'awesome' don't really cut it. No; changed my mind, you are 'awesome'. I am hoping and needing to go back to work for the $$. I am hoping part time, partly so I can keep up my yoga and walking!

Big hug @melclarity K xox

Hey all, I was on Tamoxifen for years after my 1st diagnosis in 2011, in 2015 I had a recurrence, chemo and then went onto Arimidex. A bone density scan showed I had osteoporosis in my lower back and neck :/ mind you I wouldnt have had a clue as its silent. This was courtesy of treatment apparently. Anyway side effects were too much on Arimidex so I was switched last year to Aromasin, theyre pretty much the same oh well. I have been on Prolia injections 6 monthly since 2016 and due for a bone density scan next month. Really hoping for an improvement! I dont do alot of exercise as had no choice but to go back to work full time as there is NO financial help out there and can honestly say it ruined me. I was ER+, the good thing about Prolia is too, apparently it is a super guard on top of Aromasin for prevention, they dont' know why, but it is :) 

So pain and fatigue are the same no matter what I do and working full time, I have no time or energy for anything else. 

Good to know for future reference @Deanne. I'd better start working on the bones, now! Exercise does help with joint pain - I have shocking pain in my lower back and hip when I've been sitting for awhile - it disappears completely if I'm walking every day.

Certainly the earlier you begin the Bone Clinic’s program the better result you will get. I did not start the program until I had been on Femara for 12 months and my bone density was severely effected. Even so, I have had what I think are amazing results. My bone density is no longer in the osteoporosis range after 12 months of weightlifting. 

The thing that really persuaded me to go in this direction, rather than start Prolia or some other bone medication, was the issue of side effects. I had already experienced many side effects (one of them being osteoporosis!) from Femara so I was not keen on beginning another medication which might give me more issues to deal with. The side effects of the Bone Clinic’s weightlifting program are that I am stronger, more flexible and happier! AND my bone density improved considerably. It has made my life easier and better in so many ways. Everyday tasks are easier now I am stronger and more flexible. 

I am very happy with the program, the support I received and the RESULTS. I hope that you find it good too.  :)

PS The joint/bone pain and increase in arthritic type pain that I had experienced on Femara has been drastically reduced since beginning the program too! It is almost non-existent.

Ask about Tamoxifen. I think its fine for bones.