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The medical terminology can be confusing. The prefix “osteo” means “bone” and is derived from the Greek “osteon”, indicating a connection to bone. The skeleton is made up of bones of different shapes and where one section of bone joins another there is a joint. Joints are where the wear and tear occurs.
Osteoporosis
- “Poros” means “holey”
- Occurs in the bones
- Usually, no symptoms
- Measured with a DXA scan imaging
- You can self-refer for a DXA scan
Osteoarthritis
- “Arthritis” means joint inflammation
- Occurs in the joints
- Pain/swelling/redness/limited mobility
- Assessed with conventional x-ray
- You will need a GP referral for x-rays
What does a DXA scan involve?
DXA scanners measure bone density using x-ray technology; however, they do not produce an x-ray image in the conventional sense. The scans are quick, easy and non-invasive, you simply lie on your back on the scanner table, and it takes just a few seconds to acquire the images.
The World Health Organization indicates the sites used to assess bone density are the hip, lower spine and in some cases the wrist. The hip and spine are weight-bearing areas, therefore providing the most accurate data.
Remember Heidi’s catchphrase “bones grow where stress goes”? Ideal exercises for increasing bone density are weight-bearing activities and resistance training. High impact movements such as brisk walking, jogging, and dancing are the most effective for building bone, while strength training (weights, bands) protects bone mass. Aim for 30 minutes every day if possible.
If you have osteoporosis, it is very important to protect the spine from fractures by avoiding high-impact, jarring exercises like jogging, jumping, extreme spinal bending (sit-ups, toe-touches) and forceful twisting movements (golf, tennis).
Focus on controlled weight-bearing and strength-training movements that avoid flexion and minimise the risk of falls. Walking, hiking, Tai Chi are safer alternatives. It is advisable to consult with your doctor before you begin any new exercise regime.
- Modifying everyday movements can help protect the spine:
- Bending over: Bend at the hips and knees (squat), avoid rounding the back
- Lifting objects: Avoid lifting heavy objects while twisting/bending over
- Yoga/Pilates: Avoid rounding the spine/deep forward folds; use neutral spine positions
For more information visit: www.boneandbodyblueprint.co.nz
