Hello, I'm in the UK and am on day 6 of the diet plan. So far so good, but I need to exercise and here's the problem: A bone density scan shows I've bones of an 88 year old - I'm 62 - and the MRI scan taken in Jan/Feb of this year shows degenerative changes in the neck C4/5, 5/6 and 6/7. The thoracic spine shows diffusion and in the lumbar spine similarly. I've a partial wedge fractured at T8 (healed). The paraspinal muscles are masively wasted from L3 downwards and neurophysiology does not show any active denervation. (I copied this from the Consultant's letter to my GP). What I know is that I've constant discomfort, can walk for 2 minutes in the pool daily and am building it up to 2 minutes, then 5 minutes. 7 minutes two days consecutively was all together too much and my back 'gave out' on me. I walked very bent for a week+ - it's so painful when my back does this. I try to walk each day, about a quarter/half mile, that's about the limit. I'm doing core muscle exercises although I admit not regularly! Please, can you advise me on how to get my muscles to wake up and work again? I wondered about gentle electric shocks? I'm positive and determined not to have surgery which is offered to me for September of this year. Many thanks - jeannine.
So sorry to hear of these challenges.
And you are very wise to look to exercise for strengthening bones. Each time muscle tugs on bone, the bone responds to the stress by laying down more bone. That's putting it quite simply, but this is the reason that weight-bearing exercise is so beneficial for building bone. It causes that little stress response that results in growth.
Your situation sounds serious enough that perhaps working with some phsical therapy for targeted exercise that doesn't compromise your alignment, orthopedically, would be a good idea. Also, simply walking is weight bearing and is a fairly non-threatening way to start.
See what doc says about exercise and the best way to approach. You can make such impressive differences with activity and eliminating elements from the diet which drain bone health, which it sounds like you are already doing!