Osteoporosis is a condition where your bones become frail and are more susceptible to breaking. It can affect the hips, wrists and spine. The back pain that occurs with osteoporosis is caused by two factors. As the vertebrae in the spine become weak, they may develop compression fractures. If the bones become very weak the vertebrae may collapse on themselves. These changes can cause back pain. In addition, individuals with osteoporosis tend to develop a dowager's hump, also called a kyphosis or rounded upper back. This change in posture can place a strain on the muscles of the back and cause pain. The good news is that there are treatments for back pain due to osteoporosis.
Proper Body Mechanics
The National Osteoporosis Foundation states that if you have back pain due to osteoporosis you need to be mindful about the way you move. If the bones of the spine are weak, doing simple activities can cause a compression fracture. This includes bending the wrong way to pick up even a light object or tie your shoe, sneezing, coughing, carrying a heavy grocery bag or twisting when doing daily chores. Working with a physical therapist will help you learn how to do these activities with good form and posture. This will take pressure off your spine and help to reduce your back pain.
Weight Bearing Exercise
According to the Centers for Disease Control and Prevention, weight-bearing exercise is associated with stronger bones. As you bear weight on your bones you stimulate them to grow, no matter what your age. To help manage your osteoporosis-related back pain you need to fit in some weight-bearing exercise on as many days of the week as you can. This includes activities such as walking, dancing or hiking. For the upper body, push-ups against a wall or sports such as tennis are good choices. As the bones get stronger you may find that your back pain gets better. It will also reduce your risk of painful compression fractures.
Postural Exercises
Since osteoporosis can lead to the development of a kyphosis or rounded upper back you will need to do exercises to address this. When the back is constantly rounded forward your back muscles become weak and overstretched and your chest muscles become tight. Exercises such as rows or pullbacks with weights or bands will help to strengthen the back muscles.
You can also lie on your stomach on the floor with the arms stretched overhead and palms down, and lift one arm at a time or both arms together. Once this becomes easy you can hold hand weights to add resistance.
Postural exercises help because when your back muscles are stronger they are better equipped to help you maintain good posture. You need to round out your workout with stretches to open the chest and release tightness in this area.
Standing in a door frame with your hands and elbows against the frame and then leaning forward can help.
Just lying on your stomach with the elbows bent into a "W" position with palms facing down is another option.
Exercises where you use weight or resistance should be done two to three times a week with day of rest in between. Chest and back stretches can be done every day.
Diet
Along with exercise you need to get enough calcium and vitamin D to keep your bones strong and prevent fractures. Adults need between 1,000 and 1,300 mg of calcium each day and between 200 and 600 IU of vitamin D. A diet that is low in these vitamins can cause your bones to weaken further, which can lead to fractures and more back pain. A healthful diet will help to strengthen your bones and prevent painful breaks.
Medications
If your back pain is caused by moderate to severe bone loss, Johns Hopkins recommends talking to your doctor about available medications. This will include a combination of medications such as Fosamax, Actonel, Boniva and Evista. These drugs can help to slow and even reverse bone loss, which may ease your back pain. You may also need to take over-the-counter or prescription pain medications if your back pain is interrupting your ability to do daily activities. You may need to take medication for the rest of your life, or just while you are developing lifestyle changes. With diet, exercise and being careful about your posture you may eventually be able to lower your dosage or come off medication all together.
