Low Bone Mass (Osteopenia) & Osteoporosis | Causes, Symptoms, & Treatment With Laura Bilek, PT, PhD

If you have low bone mass (osteopenia) you are at an increased risk of osteoporosis and frailty fractures. This episode with Laura Bilek, PT, PhD - one of my physical therapy professors - will review the causes, symptoms, and treatment for low bone mass so that you can help prevent fractures and osteoporosis.

After menopause when estrogen drops, bone mineral density also decreases. Being proactive with resistance exercise and bisphosphonates such as risedronate can greatly help improve your bone health as you age.

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// T I M E S T A M P S
[0:00] Why we care about body composition changes during the menopause transition for our bones?
[5:00] What’s the difference between osteoporosis, low bone mass, and fragility fractures?
[6:15] How to interpret your T-Score to know if you have low bone mass.
[9:15] Which is more important for bones - lean mass versus total body weight?
[10:00] Risk factors for osteoporosis.
[13:10] Best exercises to keep our bones healthy and prevent fractures.
[14:30] Why resistance training is KEY for fracture prevention + recommended parameters for how frequently and intensely to strength train for fracture prevention.
[15:57] How do the resistance changing recommendations change for someone who already has osteoporosis or a high T score?
[23:10] Comparing the effects of exercise and risedronate on bone mineral density.
[24:20] The role physical activity and exercise plays in fracture prevention.
[28:58] Why hip extension strengthening may be particularly valuable in preventing femoral neck (hip) fractures.
[32:43] Take home messages to improve and preserve bone mineral density to prevent osteoporosis and frailty fractures.
[40:30] How to stop using the “I don’t have time to exercise” excuse.

// R E S O U R C E S



// V I D E O S

// F O L L O W
▸ instagram & TikTok | @drmorgannolte

// D I S C L A I M E R
Dr. Morgan Nolte is a doctor of physical therapy and a board-certified clinical specialist in geriatric physical therapy. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Nolte and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Zivli, LLC and Morgan Nolte, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission.

#osteoporosis #lowbonemass #physicaltherapy #geriatrics

[peggyharris]

This is one of the best videos on Osteoporosis/ Exercise on Utube!

[g.e.boroush]

At minute # 25:24, she talks about exercise increasing the diameter of the bone even though the internal density remains low. If one thinks about a 1/4" diameter bamboo stick compared to a 1" diameter bamboo, this makes sense. It is easy to snap the 1/4" stick but one almost cannot break the 1" diameter bamboo stick. Both are virtually hollow but the diameter is the difference. This is a HUGE piece of the osteoporosis situation. Great information, thank you.

[FazilAhmad-ge]

Very useful. Thank you, and very helpful understanding the core concept of osteopenia and osteoporosis. And, the way forward to address the issue easily.

[bigtenfans]

Great show! Super informative presentation.

[sophelet]

Hi--I probably have osteopenia (had a fragility fracture (acute distal radius with displacement) & surgery revealed soft bone), plus CKD and hyperparathyroidism. One of your slides here said low protein can contribute to greater risk of osteopenia or osteoporosis. However, for the CKD I must eat a low-protein diet, How can I find the right balance?

[deb]

I have OP in spine (just under -3) but have been doing my regular strength, different rows for instance. Is that ok? I have always had muscle and up to diagnosis, was carrying heavy things with good body mechanics. Pilates helped me a lot with core. Loved your video.

[marenkuether-ulberg]

Thank you for the video. Know I know a better way to exercise for my osteopenia, and spinal arthritis and compression. Now that my foot surgery is healed up I can start walking again! Inceidently I have too much calcium in my body: familial hypercalcemia — makes me wonder why its not in my bones. Oh, I am a thin 59 yr old white female beginning breast cancer treatment. Ive exercised my whole life but now that I’m post menopausal, I stopped going to the gym with Covid and lost the habit. Still love hiking and taking the stairs. I thought that my bones would be stronger than that. When it rains it pours.

[lindamorin]

Will using resistance bands instead of actual weights for resistance exercises be as effective?

[Connie]

You also need K2, magnesium, boron, and some other minerals in addition to calcium and D3.

[dingngikeng]

May I know jumping on trempoline will help in hip extension?

[francescag]

What is normal D3? The range at my lab is 30-100 and I was told optimal should be 60-70.

[Andrea-]

I can't do leg exercises I have and had fractures in both legs. Hopefully my foot heals ok so I can start walking. Just turned 60 and was diagnosed with osteoporosis years ago. I'm hearing that calcium clogs the arteries, what are your thoughts?

[malathiramesh]

I have Osteopenia. 40-70% on my limbar bones. Please advise

[staceyschmidt]

Please don’t order medication for Osteoporosis! It is toxic! Too many side effects.
ALL WOMEN should get a Dexa in their 40s! I just got mine done at 51 and I have osteopenia, would never thought that! I exercise 4 to 5 days a week lifting heavy eat very well take my supplements my vitamin D level is at 90,
These women would be on K2, and low calcium with K2 and D3.
Estrogen is what protects your bones I have been on it for 2 years. I eat an anti inflammatory diet.
I will never take the pharmaceuticals for LBD you can only be on it for max 5 years then there have been studies it increases bone density but not strength. Gosh so much bad information out there.