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Are you having back pain with any of the following?
- Severe pain, weakness or tingling in your leg(s).
- Difficulty stopping urination or loss of control of bladder or bowels.
- Unexplained fever, nausea or vomiting.
- A history of cancer or unexplained weight loss.
We understand that you are experiencing one or more of the health issues that might be impacting your back pain.
We recommend that you discuss these health issues with your doctor before proceeding with this program.
Once you are cleared by your doctor to do this program, we hope it helps you find relief from your back pain.
Preventing Osteoporosis for Women in Midlife
Osteoporosis causes your bones to weaken, break, or fracture. Up to 50 percent of women and 25 percent of men will suffer from a fracture in their lifetime. You can reduce your risk of bone loss and fractures through prevention and screening.
Prevention
- Take calcium twice each day with meals. The amount of calcium you need to maintain good bone health increases after menopause. After age 50, you need 1,200 to 1,500 mg of daily calcium to promote bone heath. Calcium is found in green vegetables, almonds, tofu, and dairy products, but it’s difficult to get the entire recommended amount even if you eat a healthy diet. Our calcium counter can add up the amount of calcium intake during your usual day. Then, if needed, you can take a supplement to make up the difference if you are not getting the recommended daily amount.
- Take Vitamin D: 1000 to 2000 IUs every day. Vitamin D is necessary for calcium absorption. As we age, we often do not get enough Vitamin D from sunshine, fortified milk and orange juice, so it’s important to take a supplement.
- Be active and exercise. Daily activity helps keep your bones strong and makes them less likely to break if you fall. Weight bearing exercise like walking, jogging, dancing, or lifting weights is the best way to build and maintain strong bones and muscles.
- If you smoke, quit now. Smoking reduces bone strength, and is a major risk factor for heart disease and cancer. If you’re thinking about quitting, we can help.
- Limit your intake of caffeine, salt/sodium, and alcohol because they can reduce bone strength. We recommend no more than 1 alcoholic beverage daily.
- Take steps to prevent falls. Preventing falls seems so sensible, and yet when you look around your house you may find that there are slippery or irregular surfaces that could cause you or someone else to trip and fall. Remove area rugs, and frayed carpet, and clear walkways of clutter. Bathtubs and showers are another risky place. Do what you can to make your home safer. Wear sensible shoes with rubber soles that will not slip, and remind yourself to always hold on to railings.
- Maintain or improve your balance. Working on your balance is another important way to prevent falls. Tai Chi and yoga are effective ways to improve balance, coordination and strength.
Screening
During the first few years after menopause, bone loss accelerates as estrogen declines. Results from a bone mineral density test help determine if you’ve lost bone mass or if your bones have become weak, thin, or porous. If your medical or family history puts you at higher than average risk for fractures, the basic prevention approach recommended for all women will be important for you follow. We recommend getting a bone density (BMD) test if any of the following is true for you:
- You are 65 years or older.
- You are 15 years or more beyond your last menstrual period.
- If you have broken a bone at or after age 50.
- You are menopausal and have a number of additional risk factors for osteoporosis such as smoking, steroid use for greater than 3 months, weigh less than 127 pounds, or have a first degree relative who has had a hip fracture.
Warning signs of osteoporosis
- Height loss
- Unexplained back pain
- A curving of your upper back (Kyphosis or dowager’s hump)
- A fracture resulting from a minimal trauma
- A history of recurrent fractures
If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder.
This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.