Osteoporosis is a difficult condition for your skeleton, especially for the spine and other big joints. It is such a condition where your bones become less dense and hence, becomes a little weak. The big bones, supporting heavier weights, become more vulnerable to damage and accidental injury. Hence it is very important that you take a little extra care for those bones.
Spine or the backbone not only supports your upright posture but also protects the nerve-filled spinal cord that rests inside it. So, let’s see how you can protect your spine if you have osteoporosis.
Be In Touch With Your Doctor
Osteoporosis is a degenerative disease. It worsens over time. But the progress of the disease can be slowed down with proper treatment. So, it’s essential that you visit your doctor regularly so that he can keep a check on the health of your bones. Especially, if you feel any kind of pain in your bones or joints, you should not wait for it to ‘pass’; you must visit your doctor immediately.
NEVER Miss Your Supplements
It’s very much possible that once you are diagnosed with osteoporosis, you will be put into some kind of supplements and/or medication. If this is the case, make sure that you take all the pills on time even if you ‘feel no pain or discomfort’. The pills are designed to preserve your bone density and to reduce stress on your bones. Ignoring medicines can make you vulnerable to much more severe injury if you face a traumatic accident.
Be Mindful, Avoid Injury
We should always be cautious and avoid any kind of injury. But when you have osteoporosis, any fall or collision can have a major impact on your bones. An accident of same intensity injures an osteoporotic person more. You run a higher risk of breaking bones.
So, mind every step you take. Mind the stairs, use traction pads in your washroom, avoid even playful hassles – take care of yourself as good as you would take care of a child.
Consult An Expert Before Exercising
Just because your bones are weak, does not mean that you take to bed for the rest of your life. In fact, a lack of exercise can accelerate the decay of bones. But doing the wrong exercises can also have a similar impact. So, take the help of a physiotherapist or your doctor to know what kind of exercises will be beneficial for your bones. They can help you make a routine of exercises that will preserve your bone density.
Posture is very important to maintain a healthy spine. Make sure that your back is always supported. Use a high back chair, keep your back upright. Sit on your hip; make sure you do not put pressure on your spine. Protect your neck (upper spine) from getting a ‘tech-neck’. Keep your waist, back and neck in a straight line as much as possible.
Do Not Ignore Your Safety Equipments
Whether you play a sport, exercise or ride a bike, never underestimate the importance of safety gears. The stress-reducing belts go a long way in protecting your osteoporotic spine. In fact, even when you do exercises, make sure that your back rests on a support. For example, you can practise weight-lifting by lying down.
And As Always, Eat Proper & Stay Hydrated
There is absolutely no substitute for a healthy lifestyle. No matter what disease you have or not, the impact of a healthy diet on your health is undeniable.
What To Avoid
When you are suffering from osteoporosis, avoid smoking and alcohol consumption. They are extremely dehydrating and hamper with nutrition absorption and distribution in your body. Even an occasional cup of wine should be followed by a lot of extra water intake the following day.
Excess salt is dehydrating too. Soda and caffeine from various drinks like soft drinks, coffee etc also make bones weak.
What Too Add
Including a lot of calcium and phosphorus-rich food in your diet can help your bones to preserve their health naturally. Milk and milk products, green leafy vegetables, sea fish, almonds contain a lot of calcium.
Vitamin D is also beneficial. But for that, you do not need any extra food; all you need to do is get some exposure to sunlight.
If you would like to get more tips on how to take care of your osteoporosis spine based on your personal lifestyle, you can book an appointment with our orthopaedicians at Sunshine Hospitals.
About Sunshine Hospitals:
A multi-super speciality institution, 500+ bedded Sunshine Hospitals (Paradise Circle, Secunderabad) is promoted by globally reputed Joint Replacement Surgeon Dr AV Gurava Reddy and like-minded associates who share the objective of making world-standard healthcare available, affordable and accessible to the common man.