I was diagnosed with osteoporosis in my spine and osteopoenia in hy hips last February. I had the tests re-done a week ago and got the results today… hips are fine, spine is osteopoenia but borderline osteoporosis. I get enough calcium and vitamin D and all that good stuff and take birth control pills for the estrogen (essential for building bone mass) – the nutrient part of it is taken care of. I know that lifting weights can help build bone density. Does anyone know of specific back-strengthening exercises I could do to get my spine better?
It will not help much with bone density, but you may want to look into pilates and/or yoga. I remember reading that you are training for your first half, which will mean longer workouts on the bike. I am a college aged female too, and when I first started riding long, my back usually fatigued before my legs. Pilates definitely helped me with this problem. If there is not a class you can attend, you may want to look into pilates videos or dvds. Hope this helps!
TC, do you have access to a reasonably good gym? If so, look into back extensions (some call them hyperextensions) and reverse back extensions. The latter is a really good one. Also glute/ham raises… very tough, and solid work. I don’t know that these will help w/ density, but they are excellent for toughening up the whole hammy/glute/lumbar area.
Is osteo common in 20ish women?
Yes, I’m doing a half IM in August. And I have noticed a sore back on longer rides (I’m up to about 2hrs so far). Thanks for the tip, I’ve never done pilates before but will look into it.
How do you do a reverse back extensions?
You might want to look closer at your overall diet…
I have; it’s fine. I get plenty of calcium, vit. D, A, and K (the main bone-building ones), protein, whole grains, fruits, veggies, etc.
I do back extensions and reverse hyperextensions on a stability ball. Email me (on profile) and I’ll send you my abs/core routine–lots of stuff in there to strengthen mid/low-back and hammies and build you a nice 6-pack if you like.
You should try things like squats with the bar on your shoulders with light weight. You want to load the bones themselves in addition to the muscles. Also try doing your exercises like military press on a flat bench so your back is unsupported, but do it slowly, it needs time to catch up as do the smaller support muscles which may not be used to that kind of work. Oh and stay away from alcohol, it’s bitch on bone and muscle repair and there is some research that suggests it could actually be detrimental to bone tissue in addition to impeding repair.
I try and pretend that wine doesn’t apply to the above though. 
TC,
When bones are stressed, they respond by becoming stronger. To stress your axial skeleton (your spine), you need to provide it with a compressive load. A leg press which has pads that rest on the shoulders is your best bet. Maybe a Smith machine if you can keep your spine in the same plane as the travel of the bar. Back squats will put too much shearing force on the spine. A front squat may work if you can keep your spine vertically oriented.
While you want to be careful with the amount of weight that you do the exercise with, the best program for building bone density is high weights and low reps. DO NOT BLAST INTO THE HEAVY WEIGHTS STRAIGHT ON! Build up to that from girly man loads and give your muscles/tendons/ligaments/bones time to adapt and strengthen. Also, perfect form is a must. Lift slowly and with control.
Also, swimming and cycling can cause bone density loss (sorry!). Running, being very high impact, can be useful if you are careful with the amount and with your form. Fast walking is probably a better option.
and take birth control pills for the estrogen
I don’t know how to help with your problem but reading this part of your post has increased my bone density!
A/S/L ?
Has your doctor discussed medications? There are several on the market that have been proven to increase bone density and reduce risk of fractures. My favorite is Actonel, but that is because I work for the company!
Really I am not promoting it’s use, especially for an otherwise health young women, but I am interested in what has been discussed with you.
Wishing you the best,
Mark
I’m almost 19 and I don’t think they’ve been approved for use in really young women. We’ve discussed it and decided against it for that reason.
I don’t drink anyway. I’ve heard that soda also leaches calcium away from bones…
I would think swimming could help with building bone density, since it uses one’s back and shoulder muscles???
Showing my complete ignornace about lifting (I have done it before, just not that much) – what’s the difference between front and back squats? I do have access to a Smith squat machine.
I would personally really recomend plyometrics, you get a lot more axial loading of the spine at 2-3 times body weight, much more than with weight training due to the peak impact forces. You dont have to do anything drastic to start, but beginning with box jump ups and jump downs, start out with a 12 inch box and add by 6 inches every couple of weeks. Make sure you do it on a good surface such as an aerobics floor and wear a good pair of new crosstrainers.
Here is a great quote from Dr Pamela Hinton an expert on menstrual function changes in bone health
“Thankfully, when it comes to maximizing the bone-building effects of high-impact exercise it turns out that short, frequent training is best. This is because the response of bone to external forces requires adequate rest between loading sessions. Bone cells rapidly become desensitized to fluid shear stress. Animal studies have shown that bone cells stop responding after 50-100 loading cycles per session. Eight hours of rest is required to completely restore sensitivity of the bone cells to mechanical stress. Moreover, short recovery periods (10-15 seconds) between loading cycles, results in a greater increase in bone mineral than no recovery time. The most effective exercise program to increase bone mass would consist of jumping, e.g., squat, tuck or box jumps, or other plyometric exercises, e.g., bounding, single leg hopping, performed with short rest intervals between cycles and eight hours of rest between sessions. Also, young bone, particularly growing bone, is more responsive to external loading than older bone. Although the phrase, “better late than never,” certainly applies to high-impact exercise training, don’t wait until middle age to start high-impact exercise training”
Basically do say 3 sets of 20 of plyometric exercises with a short rest between sets which would put you in that 50-100 range.
Kevin Riseborough PT, CSCS
Thanks.
Look at the medications. I was diagnosed, after finally discovering my ITB was actual a pre-stress fracture. My lowered bone density was due to years of using steroid inhalers for asthma. I am male and close to 40. Another masters bike racer on my team has the same issue, yet 10x’s worse than me.
My ortho’s theory was to use Fosomax to stablilze my bone loss and hopefully get me back to running. In six months I went from walking with pain to running again. My last bone density scan showed a plus rebuild, making up half the deficet. The ortho wants me to actually run as much as pratical, just the opposite of most doctors orders. She feels this has done the most for rebuilding my density.
Look at the medications, run and lift weights. Swimming and cycling do nothing for bone density. My ortho has done research on male masters cyclists showing that a large percentage show bone density loss greater that expected for a given age group.
On lifting, the research I found stated that shorter reps with more weight, going to failure was the only way to build density. Lower weights and high reps typically employed by endurance athletes does not stress the bone enough.
So take the medication, lift, run, and take calcium and vitamin D. Its a combination of many things not a single majic bullet.
Tigerchik
While there is some great advice that has been given, notice that it is some intense training that is recommended.
First, make sure your doctor has gave you clearance to do that type of lifting.
Find someone that is a CSCS, PES (NASM) or ACSM certified. Many PTs are also CSCS which is a Great combo.They can set you up on a pogram that will eventually get you to squatting and plyos progressively (safely) like you should.
Also, I would recommend traditional yoga over pilates. Make sure you are on your feet when doing that type of strengthening, not on your bum.
On a related note, I find all this injury-type posting very interesting. Notice when someone qualified responds on the topic, some type of strength training is usually recommended. I wonder if a bit of strength training was done (maintenance) how many injuries could be avoided. I guess we will never know.
Good luck and let me now if u need help.
My Rhumotologist told me that with my osteopenia in my spine running should be enough of a weight bearing activity with E and calcium in my diet. I am not sure if this would pertain to women as well - worse case scenario you get on one of the many prescription meds (I forget their names at the moment) that can improve your bone mass - myself however the side effects were for more ominous than the potential benefit.