Imagine bending over to reach for an object and suddenly hearing a loud noise, ‘crack’, accompanied by excruciating pain, resulting in a spine fracture. A harmless movement or a daily activity causing a fracture is relatively unheard of unless you have Osteoporosis.
Osteoporosis, what is this?
Osteoporosis affects the bones, causing them to become less dense and weak, eventually resulting in fractures. It is a silent disease because it often goes unnoticed until a fracture happens. Approximately 60 million Indians are osteoporotic, 80% of which are females.
Causes and Risk Factors
Osteoporosis is usually common in people over 50 years of age; peri-menopausal and post-menopausal women are at a greater risk. Some risk factors include advancing
Age
Low body mass index
Gender (more common in females than males)
Sedentary lifestyle
Hormonal changes
Ethnicity (greater predisposition in Indians)
Alcohol and cigarette smoking
Treatment and Prevention
Pharmacotherapy
− A high-protein diet
− Calcium and Vitamin D supplementation
− Combination therapy of Bisphosphonates and Hormone therapy
2. Physiotherapy
Osteoporosis causes chronic pain and discomfort, reduced physical activity and increased dependence due to fear of falls, thus affecting the overall quality of life of an individual.
Physiotherapy not only helps in osteoporosis prevention but also improves once it has set in.
Weight-bearing exercise:
Weight-bearing exercises help in improving spinal bone density.
Walking
Stair climbing and
Low-impact aerobics activities like Zumba
Improving strength and mobility:
Resistance training using free weights like dumbbells and therabands or body-weight exercises helps to increase muscular strength.
Biceps curl
Wrist curl
Wall-supported mini-squats
Hip abduction
Balance training:
Balance training using audio, visual and verbal cues helps to prevent falls and fractures. Yoga
Tai-Chi
Exercises to train stability like reach-outs, small perturbations, obstacle course training Dynamic balance training
Co-ordination exercises
Posture and flexibility:
People with Osteoporosis are at a greater risk of developing spinal deformities and vertebral compression fractures. Postural re-education and training
Stretching exercises to improve flexibility and mobility
Thoracic extensions
Fall reduction and prevention: Muscle weakness, poor posture, balance, and vision commonly lead to falls. Analysis of environmental factors for fall risk is crucial. These factors include poor lighting, wet or slippery floors, unstable surfaces and the absence of handrails in washrooms or along stairs. To reduce or prevent fractures:
Balance and gait training
Use of assistive devices
Hip protector belts to reduce fracture risk
Use a low-heeled shoe with rubber soles for better grip
Patient and caregiver education:
Education about the condition to ease anxiety and reduce fear.
Lifestyle modification
Pain management and relaxation techniques
Educational materials
Fall prevention methods and how to get up after a fall
Regular follow-ups, bone density scans, tailored exercise routine and educational campaigns can improve the quality of life for those affected by Osteoporosis. Let’s build stronger bones to fight Osteoporosis!
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