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Jaime Longval graduated in 1999 with her Bachelor's of Science from the University of Rhode Island with a degree in Exercise Science.
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My bone density test showed that I have the early stage of osteoporosis in my spine. What can I do to help stop or slow the bone loss?
First, talk with your doctor to see what calcium supplementation or possibly medication might be appropriate in your situation. Then discuss increasing your weight-bearing activities. These include strength training (lifting weights), walking, climbing stairs, dancing or any other activity in which your legs bear your weight.
Osteoporosis of the spine sometimes causes a rounding or stooping of the upper back. You can stretch your chest muscles and strengthen the muscles between your shoulder blades with a shoulder-blade squeeze exercise. Here's how:
As your strength improves, increase the intensity by adding more resistance with exercise tubing (available in sporting goods and discount stores). Wrap the tubing around a stable surface or have someone hold it in front of you. As you squeeze your shoulder blades together, pull on the tubing handles to challenge your muscles more.
People with osteoporosis should avoid certain exercises that can overstress their already weakened bones. Check with your doctor before starting any exercise program, and do not perform these activities: