Osteopenia is a condition where the bones are starting to become frail and susceptible to fractures. Lifestyle changes such as eating a healthy diet rich in calcium and vitamin D, quitting smoking and getting regular exercise are all part of a well rounded treatment program. However, because the bones are frail, when it comes to exercise, precautions should be taken and a physician should always be consulted first. While strengthening the core muscles can help, there are contraindications when it comes to osteopoenia and abdominal exercises.
Identification
Throughout life, the bones are constantly breaking down old bone and replacing it with new bone. Age, menopause, poor diet, lack of exercise, medical conditions and certain medications can all contribute to bones being broken down faster than they are replaced. If too much bone density is lost, osteopenia and eventually osteoporosis can develop. Since bone loss can exist without causing symptoms until a break occurs, a bone density test may be the only way to know if this condition is present. A bone density test with a T score between -1 and -2.5 is classified as osteopenia, states the Harvard Medical School. The bones are starting to lose strength, but osteoporosis has not yet occurred.
Benefits
Exercise is recommended for osteopenia to help encourage bone growth. Weight-bearing exercises such as walking and dancing place weight on the leg bones, and push-ups on the floor or against the wall provide weight-bearing exercise for the arms. Weight-bearing type exercises are the most important exercises for those with osteopenia or osteoporosis to do, claims the National Institutes of Health Osteoporosis and Related Bone Diseases National Resource Center. In addition, strengthening the abdominal muscles is also important. A strong midsection will help to correct posture, reduce back pain and improve balance.
Warnings
When the bones weaken, they break more easily, and it does not always take a fall to fracture a bone. Weak vertebra can fracture when sneezing, coughing, twisting and bending the wrong way. In addition, osteopenia can lead to a rounded upper back, which over time, can inhibit lung movement and breathing. Therefore, traditional sit-ups or crunches which encourage the upper back to round are not recommended for those with osteopenia. Twisting movements that work the oblique or waist muscles are not advised either. Rounding the back to do a sit-up or twisting to work the waist muscles can lead to a vertebral fracture. However, there are exercises that can strengthen the core without risking injury.
Types
For those with osteopenia, the focus should be on exercises that strengthen the abdominals while encouraging a straight back. The Riverside Health System suggests doing pelvic tilts to safely strengthen the abdominals. Lie on the back with both knees bent and feet flat on the floor. Create an arch in the low back so that the hands can slide under the low back. Then tighten the abdominal muscles and press the low back flat, so that the hands can no longer slide underneath. Go back and forth for eight to 12 repetitions.
From this same starting position, bring the right arm overhead and as close to the floor as possible, keeping the low back down. Do eight to 12 repetitions and repeat other arm. As the abs get stronger, do this exercise with both arms together.
Straight leg lifts in this position are another good exercise to work the abdominals, just remember to keep one knee bent to avoid injury to your back.
Tips
Abdominal exercises for osteopenia are best done on the floor, as it provides a hard surface for the back to keep it straight. A bed or couch is too soft and may allow the back to arch. Move slowly and with control, and always stay within a pain-free level. The right exercises make the body feel better; the wrong ones can make things worse.
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