EXERCISE AND OSTEOPOROSIS - RISKS VS BENEFITS

Hi Anhaga, thanks for answering. I actually have been to a physio who specialises in OP but she recommended some exercising that horrified my rheumatologist ('soft' jogging) so this has undermined my confidence in her . . And I know all about the cautions about lifting, bending,twisting etc. . . .  It's just that, on this forum and others, I read about people with bad OP doing amazing thinks, some on medication, some not, some have fractures, some not . . .It'a all about exercise exercise  all the way and don't forget to make it tougher as time goes on . . . .  

It seems that proper exercise MAY halt the natural 1% deterioration of the bones as we age BUT if you have a fragility fracture (or more) you won't know about it for maybe couple or years at your next scan - and there you are continuing to exercise -  and maybe doing more damage and thinking it's good for you.  . . . .  Maybe less tough exercise - and no fractures - is better in the long run??   J

Should have added - I plan to research Tai Chi. It's supposed to be great for balance and for bones and is not risky at all . .. .  J

I'd heard about high intensity exercise, where you work as hard as you possibly can for a couple of minutes, rest, repeat a couple of times, and it's supposed to be as good as an hour of regular exercise.  I asked my physiotherapist about this and she said that for me it would be a "bad idea".  I don't know if she meant because of the PMR or the bones, I didn't ask.  She gives me exercises where I hold a position for a long time.  This was mostly in response to my saying I would like to halt my tendency to kyphosis.  I'm either standing and leaning against a wall when I perform the move, or lying down on a foam roller and doing stretches.  Supposed to hold the various moves for half a minute to a minute and only repeat a couple of times twice a day.  So I think what's happening is that we are working on keeping and improving the stability of my spine and the muscles of the core.  She has never at any time suggested that I do any running or anything that resembles bouncing.  I have some osteoarthritis in my spine and can be in great pain if I overdo that kind of movement.  There's someone on a different forum promoting rebounding which sounds to me like a very risky idea and I'd never do anything like that.  I would like to be able to run a bit more, if only to feel confident when I sprint across the street.  

Perhaps if you see the physio again you could ask her to give you some exercises to strengthen your core, tell her you don't feel ready to run or jog even the "soft" version whatever that is.

Ireally do feel that the Nordic walking has improved my upper body strength, and possibly is improving my posture.  And tai chi has helped my coordination.

Yes, the ones recommended for me were 'to improve the stability of the spine and the muscles of the core', as you say. I was advised 'chest raises from prone' and others,  but have some discomfort and then worry a LOT that I've done damage and discontinue them for a few days, feel guilty, and then start again.  . . I'll try the physio again, definately start Tai Chi after the summer and look at your Nordic walking again . . . 

Thanks for your answers.   Kind regards,   J

Are you on your belly or your back when you raise your chest?  A backward bend, lifting your chin off the floor kind of thing, is probably a good thing.  I find that exercise incredibly hard and it hasn't actually been prescribed to me.  I'm just weak.  If, on the other hand, you're on your back and doing something akin to a half sit up I'd be tempted to say your physiotherapist hasn't a clue what she's doing.

Anhaga, the 'chest raise from prone' exercise is -  lying on stomach and lifting head and shoulders off the floor.  I'm ok with that  - but it's just the worry that, if you have discomfort afterwards, you may have done damage . . j

If your physio has suggested this, knowing your condition, I think you can be assured that it's okay.  Bending the back in that direction is correct and what this exercise is doing is helping to strengthen back and core muscles, which will keep your spine stable.  If you hurt afterwards you may have been straining too hard or holding too long - ask the physio about this, you might need longer to build up the strength to actually achieve what is being asked of you and she may be able to help you with this or modify how many repetitions or how long you hold the pose.

H Handbrake,  thanks for the reply. It seems to me that the only ways there are of " monitoring 'progress" as you mention is 1) being able to do harder and harder exercises - ie. you're getting stronger or 2)  an X Ray - to check for any small fractures if you're not.  Bit dismal I think. . . . . J

We were, I think, talking about exercise that's safe for people with osteoporosis or risk of.  Jogging was one of the recommended activities.  Which is probably fine for most PMR patients if they don't yet have bone issues.  I actually had no problems with exercise once I started pred, just able to pick up where my stiffness had prevented me for a while, but the back pain I have isn't related to PMR.  I think the bouncing type exercises are super for people who still have healthy vertebrae and healthy discs.  For some of us, though, with either or both osteoarthritis and osteoporosis, it's a bit more complicated.  

I understood that the Juno had both PMR and Osteoporosis. If Juno does not have PMR, then the Osteoporosis thread on this site is where it would be better to have posted the question.

 Inflammation that affects the blood vessels which is what PMR does

It causes a Vasculitis, so muscles and nerves don’t get enough oxygen causing damage, leading to pain and stiffness.

 Your muscles become unable to recover normally after exercise because their plumbing has become blocked!

Your body is intolerant of exercise and takes longer to recover – so resting and pacing yourself are essential.  It is essential  that you exercise as by keeping your muscles conditioned makes every activity easier and less tiring. The endorphins generated by gentle exercise can help to reduce fatigue, which is why I recommended the link to The Benefits of Excercise.

Start of 1st Paragraph - it is two pages long.

Part of the treatment for PMR includes steroids which can lead to OSTEOPOROSIS. (OP).

For OP sufferers it is recommended 30mins of weight bearing exercise every day.

The best weight bearing exercise is WALKING.

Build up slowly and gradually increase your distance.

I think Juno and I are in similar position.  We both have PMR, and I also have a diagnosis of "low bone mass" which prompted my gp to tell me I should be on OP med.  This I refused.  Now I also have the issue of OA which makes some of the exercises recommended to improve bone mass not a good idea for me.  Juno also has back pain.  So I was just saying we really have to avoid the bouncing types of exercise, the ones that jolt the spine, in my case perhaps forever  which makes me sad because I always loved to be able to run. I have my trusty pedometer and always get at least 10,000 steps a day and often more. 

Try this for your OA,  I have been using it since Arthritis Research  developed it.   It is a bio-mechanical ointment - the best way I can describe it is it works like WF40.  Also, as it is not a drug, in the normal sense of the word  - no side effects at all.

If you visit the ARC site and then put 'Flexiseq' into the search facility you can read up on it.

The upside is that I was using it for both knees and then suddenly realised that the joints in my fingers were no longer painful and much more flexible.  

I told our members about it at a group meeting and some of them also tried it, we are all amazed at the difference it makes. 

Could do with an edit button,  WF should read WD.

Thanks Lodger.  Actually, apart from having to care for my back I have amazingly little trouble with the OA.  I was told from x-rays that it had started in my knees, but several years on no problems.  None in my hips.  Hands and feet most affected but it only takes a few flexes and I'm fine.  I think that taking glucosamine for many many years may have been what's helped.

What is the ARC site?

Arthritis Research UK.

Arthritis Research UK is the leading UK funder of research into the cause, treatment and cure of arthritis. We provide high-quality arthritis information.    I can vouch for that.  

 AR Canada used to run a PMR&GCA forum on their site in Canada. 

Of course.  Duh!  That's the site where I got all my initial info about PMR.  

I checked the Cdn site, although not lately and only once, and there were a couple of very ancient, unanswered postings.

Lodger, thank you for that. I'll check out that link. It might be good as I've also been blessed with having PMR - though hopefully getting to the end of it (note the use of the word "hopefully" !   J