#BACKPAINBLOGUK, #fibromyalgia, #Quotes, CHRONIC PAIN, FIBROMYALGIA, HEALTH, osteoarthritis, osteoporosis.

BACK PAIN AND OSTEOPOROSIS…

Osteoporosis is one of the natural signs of aging, and the International Osteoporosis foundation has stated that over 44 million men and women in the U.S suffer from it. This number is much larger if you look at it on a global scale.

So, what is osteoporosis?

In simple words, it’s a process where bones decalcify and start to crack. Because of the lack of calcium, the bones are now weaker. When the vertebra has cracks in them due to osteoporosis, a vertebral crush fracture can occur causing severe pain.

Women are more prone to this problem, and often experience hip fractures because of it. Since women have lower bone density than men, they lose more bone mass with age.

You’re at a higher risk of osteoporosis if your family has a history of it or if you suffer from estrogen/testosterone deficiency. Long term use of medication such as thyroid-replacement medication or corticosteroids can also cause this problem.

One of the best ways to prevent osteoporosis will be to ensure that you’re consuming enough calcium rich foods such as green vegetables, yogurt, milk, kale, sardines, etc. Avoid excessive protein intake and sodas which contain phosphates and caffeine – these products leech bone minerals and weaken your bones.

Common signs of osteoporosis are back pain, a hunched posture and your height may seem to have decreased. It’s best to see a doctor so that he or she can conduct a bone-density test to calculate the mineral density of your bones.

By the time you experience back pain due to osteoporosis, the problem has become quite severe. You’ll need to take immediate measures to arrest bone loss.

 

• Calcium supplements

You’ll need to get a calcium supplement that has about 500 mg of calcium per tablet. Take 3 tablets daily. The difference between prevention and treatment is that with prevention, you could just eat broccoli and other calcium rich foods.

Once you already have the problem, you really need to get your daily intake. Trying to get your calcium from normal food is difficult because you’ll need to consume a lot of food just to give you the same amount of calcium that you can get from a pill.

So, just get a high-quality calcium supplement from a reputable health store and you should be good to go.

 

• Vitamin D

You’ll need to get a vitamin D supplement to aid in the absorption of the calcium. Without sufficient vitamin D in your system, most of the calcium you consume will be excreted. Your doctor will be the best person to advise you here.

 

• Resistance training

The MOST important and powerful weapon for battling osteoporosis is resistance training. It may seem counterintuitive to exercise when your bones are frail. However, the truth of the matter is that when you exercise against gravity, your bones and ligaments get stronger.

Weight training does not just build muscle mass. It also strengthens your bones. While cardio training such as walking, running, etc. help to keep you in shape and preserve bone mass, nothing comes close to resistance training.

You would do well to join a gym or even just use weights at home to work your muscles. Squats, deadlifts, push-ups, rows, etc. are all excellent exercises that will strengthen your bones.

By following the 3 tips above, you’ll help to halt the advance of osteoporosis. You’ll feel better, and the exercise will make you stronger and fitter. The endorphins released during training will also act as a form of pain relief.

Your doctor may recommend treatments such as vertebroplasty, etc. So, be well-informed and do your own research before making a wise decision.

#BACKPAINBLOGUK, #fibromyalgia, #health, #pain, arthritis, BACK PAIN, backpainblog, CHRONIC PAIN, osteoarthritis, study

THE SALI STUDY (SIGNIFICANT ANKLE LIGAMENT INJURY)& DAY FOUR AFTER INJURY…

It’s four days since I went over on my foot and sprained my ankle. Even with crutches the effort of getting up and downstairs on my back side was playing havoc with my low back but today I think I’ve turned the corner.

I’ve managed on one crutch for most of today and could walk down one step at a time on the stairs and got a fairly good nights sleep last night. I knew the crutches would bother my arm and neck but I forgot about the crawling I had done after I went over on my foot and what trouble the stairs could cause me.

I’ve been religiously doing exercises I found online for a sprained ankle as it soon goes stiff but it’s no where near as swollen as I have been using one of my five a day vegetables to freeze the ankle and reduce the swelling 🙂

Over the past 48 hours I’ve kept myself busy by making some new handmade cards. I’ve created some new styles to my usual ones using needlecraft and painting some of them. Do let me know what you think of them?

After I’d seen the nurse at A&E she asked me if I would mind joining a study which is researching the recovery from significant ankle ligament injury’s. The purpose of the study called SALI, is all about Osteoarthritis. I will be sent a questionnaires to fill in shortly after my injury, 3 months, 1 Year, 3 Years, 5 Years, 10 Years and 15 years. The study will help them understand why some people who have an ankle injury go on to develop osteoarthritis, and why others don’t.

Of course I said I was happy to take part as this study will mean I am part of and contributing to a large body of research being conducted within The Arthritis Research UK Centre for Sport, Exercise and Osteoarthritis. They said I will be sent updates on the SALI study with a newsletter, and kept up to date with any developments regarding the study, ankle injury prevention and recovery from it, and other news of interest which I can then post on here for others to benefit from.

I really hope I don’t end up developing Osteoarthritis due to this ankle injury and I am now keeping my fingers crossed that my appointment with a spinal consultant on Tuesday will mean that I will soon be booked in for an injection.