ClickCease
+1-915-850-0900 spinedoctors@gmail.com
Select Page
Osteoporosis Prevention Plan

Osteoporosis Prevention Plan

Osteoporosis prevention can be accomplished, even with an osteoporosis diagnosis. There are steps along with your doctor’s treatment plan and recommendations to help control the disease from progressing. An osteoporosis prevention plan can be generated to improve general health and reduce the chances of a fracture in the spine or other bones. �

 

11860 Vista Del Sol, Ste. 128 Osteoporosis Prevention Plan

Doctor Discussion

Make an appointment with a specialist to talk about osteoporosis risk factors. If you are 40 years of age or older, take some time to review the list of potential risk factors to discuss. An individual’s response can help prepare for this healthcare discussion.

Risk Factors

  • The individual has had a bone fracture as an adult – wrist, hip, spine, etc.
  • History of osteoporosis in family – mother, sister, father.
  • Body Type – small, medium, large frame.
  • Body Shape – Thin, frail, overweight, obese.
  • No regular exercise.
  • Tobacco use – smoke, vaping, chewing, etc.
  • Alcohol consumption – Drinks 3 or more times a week, sometimes binge drinks.
  • Diet does not include calcium – milk, yogurt, or vitamin D – cheese, eggs.
  • Occasional crash diet.
  • Eating disorders – anorexia, purging, bulimia.
  • Corticosteroid/s use and/or anti-convulsant medication/s use.
  • Less stability on feet.
  • Experiences occasional falls.
  • Women – 45 or younger, beginning of menopause, 50 or older, post-menopause.
  • Men – Diagnosed with low testosterone levels.

Learn Your T-score

A bone mineral density test is the most dependable way to predict and detect osteoporosis. It is a painless test and can take around ten to thirty minutes to complete. The T-score is a number that lets an individual know where their bone density it and if it is good or not so good.

Build Bone Mass

Bone mass can be built up by including weight-bearing and resistance exercise into a regular workout. The difference between weight-bearing and resistance exercises is that weight-bearing uses the bone/s and muscle/s to work against gravity.

Walking, jogging, and dancing, are examples of weight-bearing exercises. Weight lifting or free weights are examples of resistance exercise. Here the body’s muscular strength is being utilized. This helps build bone mass and strengthen muscles.

Calcium/Vitamin D Rich Diet

Taking the time to nourish the body properly will help with osteoporosis prevention and achieve optimal health. Calcium and vitamin D won’t completely prevent or cure osteoporosis, but it is essential to include these minerals and vitamins in your diet daily. If an individual is lactose intolerant, there are fortified food products like orange juice and cereal/s to help meet daily mineral/vitamin requirements.

Check out the best and worst foods for bones. Supplements are another option to help boost calcium and vitamin D. Your doctor will know how much calcium and vitamin D you need. Taking too much is not being health-wise. Taking too much of a supplement can make an individual sick. Registered Dietitians and Health coaches can educate on making wise food and supplement choices. A doctor can aid in finding either in your area. �

11860 Vista Del Sol, Ste. 128 Osteoporosis Prevention Plan

Stop Smoking

Smoking increases the risk of osteoporosis. Smoking affects pretty much every organ in the body. Smoking interferes with the body’s ability to absorb calcium and lowers the hormones the body needs to build and keep the bone mass. Quitting will decrease the risk of cancer, heart, lung disease, and osteoporosis.

Reduce Alcohol

Too much alcohol consumption causes poor nutrition. Poor nutrition causes bone density to decline, which leads to osteoporosis. And alcohol increases the risk of falling. Falls are one of the leading causes of spinal/other bone fractures. So contact your doctor or chiropractor and discuss an osteoporosis prevention plan.


Personal Injury and Chiropractic

 


 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*

Back Pain and Back Extension Stretching El Paso, TX.

Back Pain and Back Extension Stretching El Paso, TX.

You don’t have to be highly athletic to do back extensions. They’re common in yoga, Pilates, and other stretching and strengthening exercises. Health and fitness begin with the desire to improve oneself. When desire and belief are strong enough, it leads to action. When done properly and consistently, success follows. Considering all that the back goes through in a typical day, it isn’t much of a stretch to think that pain could present at times. This is especially true if the back is not properly aligned.

Strong back muscles can reduce injuries and improve posture. There are some muscles along the length of the spine that support the spine. One of the most important�deep muscle groups in your back is the erector spinae. If this muscle group becomes weak, back pain can start to present.

 

11860 Vista Del Sol, Ste. 126 Back Pain and Back Extension Stretching El Paso, Texas

 

Back Extension

Back extensions can be done:

  • Using a machine
  • With an exercise ball
  • No equipment or objects at all described below

When beginning it’s a good idea to consult a certified personal trainer that has experience rehabilitating people with back pain. They will also teach proper form, body mechanics and alignment. Before doing any exercises consult your chiropractor or primary doctor.

 

Three You Can Do

The Cow Pose

  • Begin on hands and knees.
  • Hands are shoulder-distance apart and knees are hip-distance apart.
  • Inhale and arch your spine by rocking your pelvis toward the floor.
  • Look up toward the ceiling.
  • As you exhale, move back to your starting neutral back position.
  • Inhale, and repeat. Link your inhales and exhales with your movement.
  • Do the cow stretch 5 to 10 times once a day.

 

kneeling cat cow stretch

 

Upper Back Extension

  • Begin on your stomach with a small pillow or�rolledtowel under your hips.
  • Arms should be along your sides.
  • Slowly lift your upper body off the floor and contract your low back muscles.
  • Hold 3 seconds before lowering back to the floor.
  • Repeat 10 times.

 

11860 Vista Del Sol, Ste. 126 House Sciatica Self-Care Therapies El Paso, Texas

 

Opposite Arm/Leg Extension

  • Start on your stomach with legs together and arms stretched in front.
  • Breathe in and tighten your tailbone as you lift your arms and legs off the floor (about hip height and if you can higher).
  • Pump the right arm down and left leg down so they just graze the ground, and then bring them back to hip height and pump the left arm and right leg down.
  • Alternating right arm/left leg and left arm/right leg in small movements. Keep your eyes toward the mat.
  • Repeat 3 times every day.

 

11860 Vista Del Sol, Ste. 126 Back Pain and Back Extension Stretching El Paso, Texas

These are just a few back extensions that can help you build strong back muscles. Do these exercises regularly to decrease and prevent back pain.

 

Belief Action Success

All of us want to be living healthy lives.

When realistic, specific and measurable goals are expertly set-up in a health program what really keeps us from getting there is a break in the link that falls between belief and the action. And that is the excuses that seem to pop up at those moments.

  • If I had more time, I would exercise
  • Every time I try to exercise or eat healthy, something comes up
  • Someone or something else is responsible for the situation.

We know what we need to do but just don’t want to do it. We believe that something out of our control prevents us.

 

11860 Vista Del Sol, Ste. 126 Back Pain and Back Extension Stretching El Paso, Texas

Be Proactive

It means more than just taking initiative. It means a responsibility or you can think of it as a response and the ability for our own lives. People that become proactive do not blame circumstances, conditions, etc for their behavior or lack of behavior. It is a product of their own conscious choice. Once you realize the power you have, obstacles become welcome challenges to be overcome. With just a little success, confidence grows and commitment to health and fitness goals becomes a priority.


 

Back Pain Specialist


 

 

NCBI Resources

Dealing with joint or muscle pain can be a daunting experience. It�s important to work on maintaining�mobility and flexibility. The more flexible, the less likely to be injured. One of the best ways to improve flexibility is through stretching. A�chiropractor�can recommend stretches, or you can use some of these basic techniques