Have you been diagnosed with osteoporosis or osteopenia? Have you been told you have, or are at risk, of low bone density? Physical Therapy can help with that.
Bone is a living tissue; constantly remodeling throughout our lifespan. When we are young, we are growing new bone cells faster than the older cells are being replaced, resulting in a strong skeleton. There are many contributing factors in which the pendulum swings the other way and cell breakdown exceeds new bone cell production. Risk factors include being female, post-menopausal, being small boned, delayed puberty, family history, early menopause, over-exerciser, nulliparous, and advanced age. In addition, medications to treat common conditions such as thyroid, cancer, rheumatoid arthritis, COPD, and auto-immune disorders, to name just a few, can contribute to bone loss.
There are several factors that play a role in determining an individual’s peak bone mass. These include heredity, physical activity, nutrition, hormonal status, ethnicity, and lifestyle factors such as smoking. While many of those are outside of an individual’s control; several are. You can modify physical activity, nutrition, and lifestyle factors to minimize risks. This is where Physical Therapy plays a key role.
How is bone density measured?
The most common method is a DEXA scan. A score above -1.0 is normal bone density. A score of -1.0 to -2.4 is osteopenia. And a score below -2.5 is osteoporosis. Did you know that most fractures occur in the osteopenia range?
Bone Health Physical Therapy Evaluation
An evaluation for a bone health client will include a thorough history to identify modifiable risk factors, bone density score review, current physical activity, and any prior / concurrent medical treatment. We will take postural measurements, note overall mobility, strength, and balance to identify areas of vulnerability.
Components of a Bone Health Program
- Spinal extensor muscle strengthening – these are the anti-gravity muscles of the back that hold you up against gravity all day. They need endurance to do so without allowing a collapse of the body and predisposing one to a vertebral fracture. 10 minutes per day.
- Balance exercises – designed to help prevent a fall that could result in a fracture. Can typically be incorporated into activities you are already doing. 10 mins per day.
- Spine sparing movements – learning to hinge at the hip versus stooping or curling at the spine. This reduces compression of the spine and allows the big hip joint to be the major hinge. Daily in routine activities such as laundry, lifting groceries, picking items up off the floor.
- Endurance - aerobic training such as walking, swimming, biking (weight bearing preferred!). Total of 150 minutes per week
- Strength training – Extensive research confirms that putting gradually increased loads on the body encourages the body to build more tissue in response.
- Exercises that are customized for your needs are provided to stimulate this bone building. Starting with body weight and progressing to added weights. 20 minutes twice a week.
In addition, Optimal Motion Physical Therapists can educate you on complimentary care ideas. The use of blood flow restriction (available onsite) and collagen supplements; which both facilitate collagen synthesis – a building block for bone matrix; as well as provide basic nutrition guidelines. We can also direct you to reputable websites and online platforms.
