4 Proven Exercises to Build Bone Density in Your Spine (Backed by Science)

[@FrontRowwithEd]

Are you tired of being in PAIN? Get your FREE copy of "5 Hidden Reasons for Muscle Pain" integrativephysicaltherapyservices.com/subscribe/ and feel better today! Get Strong Again with my book, “10 Minute Strength Training for Seniors” amzn.to/3IQrsfq

[@yenski2012]

1. Overhead press 10 to 20 reps 2. Weighted Squat 10 to 20 reps 3. Farmer's carry. Walk for 1 min or 100 steps. Repeat 3 times 4. Deadlift 10 to 20 reps 3 sets

[@AnnaKallenberg-v4t]

I have been looking for bone building exercises for the spine.

[@FrontRowwithEd]

Hope these help you Anna!

[@florasantos8833]

Thanks for all these tips. I just came from the doctor and told me I need these exercises!

[@FrontRowwithEd]

Happy to help!

[@carolsopinski4549]

Another great and informative video! The laundry basket is a smart trick to get us moving❤, Thanks Ed

[@FrontRowwithEd]

You are so welcome!

[@JackieNovak]

Thank you for putting these exercises on here! Very helpful! Very Doable!

[@FrontRowwithEd]

You are very welcome Jackie!

[@joannesimmons3700]

Great information, THANK YOU!

[@FrontRowwithEd]

Glad it was helpful Joanne!

[@Lori-lf9gx]

These are great exercises for me! Thanks!

[@FrontRowwithEd]

You are so welcome!

[@claratan863]

Thank you so much for this! I appreciate that you not only explain the moves clearly, but also the caution needed to ensure good form, which is important to avoid injury. Am recently diagnosed with osteoporosis, and will be incorporating these exercises into my routine.

[@FrontRowwithEd]

You are very welcome. Remember to stay proactive, there is so much you can do for osteoporosis!

[@rhondi123]

Great video. I recently started the 3 exercises! I’ve added a weighted vest to my daily activities. Hoping to build bone!

[@FrontRowwithEd]

Sounds great!

[@gweneverebutler6605]

Excellent instructions!

[@FrontRowwithEd]

Thank you!

[@llipton6956]

what do you think of a weight vest? are there exercises using those? Thanks for all your videos and helpful information!

[@FrontRowwithEd]

Yes, I do think a weighted vest can help. I recommend starting off slowly, with equal weight in front and back and wearing it only when walk (not household chores). This will give you more info integrativephysicaltherapyservices.com/osteoporosis-treatment-bellingham-washington/

[@gigigennaro3303]

Awesome video. Thanks for the info.

[@FrontRowwithEd]

Glad it was helpful!

[@myaunteffy1440]

thank you, this helps

[@FrontRowwithEd]

You're welcome!

[@caroll1457]

Great form!

[@FrontRowwithEd]

Thanks!

[@marcenekorpela8935]

This is so helpful! How many reps of squats and deadlifts do you recommend?

[@FrontRowwithEd]

I would start off light (if you have not been lifting weights regularly) 3 sets of 10-15 repetitions. Good luck!

[@ArlenePMCM]

Thank you. Four exercises I can actually do!

[@FrontRowwithEd]

You're so welcome!

[@cxg7381]

What is your feeling about wearing a weighted vest while walking? Thank you.

[@FrontRowwithEd]

Yes, I do think it would help. Please start off lightly, 3-5 lbs equally distributed in the front and back. Also, I recommend wearing it only with walking, not while doing chores around the house.

[@dcs1459]

​@FrontRowwithEd why not please?

[@kathyparker7837]

Good video! I've been carrying a 1 lb. weight in each had while walking as I was not keen on a weighted vest. I hope this is helping.

[@FrontRowwithEd]

Yes it will! Can you add more weight as you get stronger?

[@kathyparker7837]

@@FrontRowwithEd yes I can. I am already doing all of the exercises recommended as I have osteoarthritis of hip. It has helped tremendously. Thank you again.

[@maryd2409]

Thank you Ed - much needed information !!!

[@FrontRowwithEd]

Glad it was helpful Mary!

[@patriciamendoza7172]

Thank you!!

[@FrontRowwithEd]

You're welcome Patricia!

[@luciehsuen8981]

Thanks these are great exercises. Cheers!!👍

[@FrontRowwithEd]

Glad you like them!

[@julierahn6932]

Timely, I was looking for spine exercises.

[@FrontRowwithEd]

Great, I hope they help!

[@stephanygates6491]

My challenge with hinging is remembering to bend at hips first. My knees seem overeager to go. Thanks for this on point content! I just learned my jogging and bouncing is mostly strengthening my femur necks, not my pelvis and spine. Now, I'll keep my dumbbells next to the treadmill. I can combine lifting and walking and jog on my lifting breaks!

[@FrontRowwithEd]

Awesome Stephany, sounds like you have a great plan!

[@45graham45]

All people should be doing weight training for all of their muscles from a young age and through out their whole life. Those that don't have issues with bones, muscles & range of motion as they age. Common sense surely.

[@FrontRowwithEd]

@@45graham45 Yes, very true!

[@antonellamicheli1082]

THANKU...can we do last exercise holding onto weights?

[@FrontRowwithEd]

You are very welcome and great question! I would prefer that you practiced lifting something up off of the ground so for example, if you put your weights in a crate or something with handles because it makes it more functional of being able to grab something from the floor and lift it up to waist height. Does that make sense?

[@Evexia365]

Keep up the great work 💪💯

[@FrontRowwithEd]

Thanks! Will do!

[@Anna-h3t2h]

Love this

[@FrontRowwithEd]

Awesome!

[@clair3529]

This was excellent and helpful

[@FrontRowwithEd]

Glad it was helpful!, Clair!

[@clair3529]

@FrontRowwithEd This video link was posted on Dr. Doug Lucas' members channel. I'm glad you got this exposure as you make great videos here on you tube for the osteoporosis community.

[@FrontRowwithEd]

@@clair3529 Oh, that's great! Are you part of his membership?

[@clair3529]

@FrontRowwithEd Hello Ed. yes I am a member & another member posted your video. Your video is liftmore trial inspired, the moves backed by research. Very helpful video.

[@FrontRowwithEd]

@@clair3529 That's great. I'm happy to help!

[@gayle7403]

Should the overhead press be completely avoided if you can't lift your arms all the way back? I have kyphosis so even with stretching on the door frame I'm not sure they will ever fully go back all the way. Thanks for all the info and exercises you post, they are super helpful.

[@FrontRowwithEd]

Great question Gayle! I would still work on the stretching, but you can go ahead and work the overhead press. Let me know it goes

[@marycrossan7837]

Thanks for demonstrating- my physio is recommending them To me and I can now review at home with this video!

[@FrontRowwithEd]

@@marycrossan7837 Awesome Mary!

[@RussianSportHorses]

I guess I should quit complaining about having to carry buckets of water to my horses! LoL.

[@FrontRowwithEd]

That's right, think of it as exercise :)

[@ezippity8633]

Recently diagnosed with osteoporosis in the lumbar with -2.8 T score. Osteopenia in hips. Would these exercises be appropriate for me?

[@FrontRowwithEd]

Yes, but start easy with lower weights and gradually increase them over time as long as they do not cause any joint pain

[@PatrickGalbraith]

how about rucking? Of course, maintaining good posture the whole time.

[@FrontRowwithEd]

Hey Patrick, yes, I'm a fan of rucking!

[@pam.h4007]

For the deadlift, I appreciate a practical way to start. Is it necessary to keep adding weight over time?

[@FrontRowwithEd]

Hello Pam, yes, it is critical to add a bit more weight as you get stronger. It's the increased weight that will "signal" the muscle to get stronger!

[@ginakaegi1609]

I'm 6 months into healing 2 compression fractures in T7 and T8 and recently a mild 10% fracture in T10. Can I do these exercises? I have a spine that's at a -4.5 and a forearm at -3.9. Hips are -1.2.

[@PaulaDTozer]

Farmers Carry exercises are great!

[@FrontRowwithEd]

Yes they are!

[@wanderingsoulenterprises5564]

I’m thinking this would be a fun relay race game for my Stay Strong class - farmers carry and laundry deadlifts!

[@FrontRowwithEd]

Yes, it would, enjoy!

[@BeverlyMaloy]

Can I use my weighted bar for overhead presses?

[@FrontRowwithEd]

Yes, you can as long as the weight is appropriate

[@BeverlyMaloy]

@@FrontRowwithEd thanks, it's 5lbs.

[@Pstrawberry-t7s]

Can you tell me if wearing a weighted vest while walking is o.k. for someone with osteoporosis? Thank you.

[@FrontRowwithEd]

Yes, but start off slowly, at about 4-6 pounds equally distributed in the front and back and only for walks, not around the house.

[@KT-ml1sy]

What do you recommend for someone with osteoporosis plus denerative disc disease? 59 yo F, fit, -3.1 spine, just diagnosed ddd. Now i'm afraid to do anything that will compress my spine, even my weighted vest. B But I know I need to load my spine for the osteoporosis. Help 🙁

[@bjacob9998]

Sounds like this would be loading if you have a c curve/scoliosis?

[@FrontRowwithEd]

Yes, you would need to be careful based on the level of scoliosis and if there was a history of compression fractures. Try to address the thoracic kyphosis the best you can

[@kathleendonahue5955]

I broke my right shoulder in 2020 I no longer have full range of motion as it did not heal properly and I was told I never will. I cannot do an overhead press. What should I do instead or am I just doomed?

[@FrontRowwithEd]

Hello Kathleen, first of all, you are never doomed! I would work on range of motion exercises of your shoulder so you can at least maintain functional range of motion (even if you cannot achieve "full" range). I would still do upper extremity weights as your pain levels allow. Here is a video that may help kzbin.info/www/bejne/p4Gmfaiina2foc0si=Zrymzg43Dwt-qNGt Best of luck!

[@analaurarodriguezgusta9028]

I adore you

[@betzib8021]

I do that exercise with 10 lb weights...but I have kyphosis...I also walk with a weighted vest...so what should I do to help the kyphosis...because I don't want to stop doing those. Also I walk 20 min w weighted vest carrying two 12 lb weights. It is ALL hard on my back...but I don't know how to straighten my back.

[@scwheeler24]

What about rebounding?

[@FrontRowwithEd]

Yes, rebounding can help. Even though rebounding is gentle on the joints, the vertical loading and dynamic forces are enough to stimulate the bones, promoting improved density over time.

[@scwheeler24]

@@FrontRowwithEd that’s awesome. TY

[@JodyParker-m2t]

Are there machines at the gym that can help you build up bone mass? I joined a gym hoping to help after my osteoporosis diagnosis. And I have been working out 3x a week for an hour, but using mostly machines.

[@lenagjolaj8871]

🙏🙏🙏

[@FrontRowwithEd]

Thanks, hope they help!

[@TheAuminer1]

I'm disabled with degenerative spine disk scoliosis. Tired of suffering

[@DeniseDeSouza-r3m]

Is this effective for a 70 year old woman with osteoporosis.

[@thegeraldinekuss]

Can't I just do sit stands?

[@FrontRowwithEd]

Yes, you can. Then add weight as they become easier

[@DeniseDeSouza-r3m]

Is this effective for a 70 year old woman with osteoporosis.

[@JackieHagge]

I just had an appt with Endo for the first time. I was told I have the bone density of a woman in their late 70s with osteoporosis- I’m only 56. After my blood work I’ll start doing injections. Honestly I’m scared and freaked out. When I had the bone density test, no one explained anything to me. I just was referred to Endo. I had no idea what “Endo” was until just 3 hours ago.

[@DeniseDeSouza-r3m]

Is this effective for a 70 year old woman with osteoporosis.

[@FrontRowwithEd]

Yes, but make sure you start slowly and don't have pain with the exercises. Also, you may want to take a look at this video for hip bone density kzbin.info/www/bejne/mXann2Z7rqmZZpYsi=ExJ8btEdQDDHq65C