Osteoporosis and Back Pain

Osteoporosis affects four times as many women as men. The body is amazing in keeping all of our many parts working well. But occasionally things get out of balance, and that's what happens with osteoporosis.

In osteoporosis our bones start losing some of their strength leading to fragile bones. And fragile bones are more easily broken than strong bones. There are many reasons for osteoporosis. Being a female who has experienced menopause, lack of Vitamin D and calcium, family history, family history, smoking, too much protein in the diet, and too much caffeine in the diet are all factors which can interfere with having strong bones.

The broken bones or fractures often happen in the spine, which can lead to severe back pain. The results of osteoporosis cause the symptoms of low back pain. These fractures can also contribute to height loss.

Osteoporosis can treated in most cases with a combination of diet, exercise, supplements and other medications, which encourage new stronger bone growth. Calcium treatment for osteoporosis is usually a part of every osteoporosis plan.

But while the bones are gaining strength many women, and also men, still deal with the severe back pain of osteoporosis. A new report published by John Hopkins Health Alerts looks at triggers such as stress, which can make back pain worse.

One of the triggers very closely identified with increasing existing back pain is stress. This is because stress puts our body into the flight or fight response. Our muscles are tensed and ready to move us out of danger when we are in the flight or fight response. But too often with stress there is no immediate danger, we have just put our body into a hyper alert mode.

When we are in the hyper alert mode, our back muscles are tight. Tight muscles hurt and pull on the fragile bones and make it worse. So how do we relax those tense muscles?

It's easy to say get rid of stress, but not necessarily easy to do. But here are some techniques you can use to knowingly or consciously release the muscle tension in your back muscles. Remember it's the muscle tension, which causes the symptoms of lower back pain.

Now stress relaxation techniques aren't a magic wand. They won't make the stress in your life go away. Sorry. But the techniques can help you release the muscle tension that has accumulated in your muscles.

Breathing Technique:

One especially effective way of relaxing your back muscles and quieting the fight or flight response is called 2:1 breathing. You inhale to a count of 3 and then exhale to a count of six. Inhale through your mouth and nose, and then exhale pushing out the air through your mouth. Repeat a couple of times.

Body Scan:

You can either sit or lie down. I prefer sitting, as I tend to fall asleep when I lie down. Start with the 2:1 breathing. Now close your eyes and do a complete mental sweep of your body. The John Hopkins report suggests you imagine a slow and deliberate x-ray.

When you find a tight spot or area, and then send the relaxing breath into those muscles. Imagine the muscles relaxing as the air comes in and blows or releases the tension. It takes a little time to do the scan. With practice you'll discover the early warning signs your body has for those horrid back aches. When you recognize the early warning signs you can then release the tense muscles hopefully stopping the back pain.

Meditation:

There are many techniques, which work for meditation. One particularly effective way of releasing back muscle tension is to use the take one chair technique. You just imagine you are in a room with only one chair. You sit in the chair. Now imagine your thoughts, and emotions passing in front of you in a one way parade. There is only one chair, so your thoughts and emotions have no place to sit or stay with you. So those thoughts and emotions keep on traveling out of the room. Feel the tension leaving your muscles as the thoughts walk out of the room.

Finally Exercise:

Walking, doing yoga, swimming or other stress relieving exercises can make your muscles release the tension being held there. Check with your health care provider before starting any exercise program, as you don't want your new exercises to be another cause of your lower back pain.

The back pain of osteoporosis is real and can be very painful. Using relaxation techniques can help you release the muscle tension, which can cause symptoms of lower back pain associated with osteoporosis.