Osteoporosis: pain, prevention and treatment options

Osteoporosis is a disease whose name is at least widely known. In everyday life we ​​come across it again and again in the form of synonyms and those that actually aren't: bone loss, bone weakness or brittle bone disease (actually a completely different disease). The disease's popularity is based on the fact that around 200 million people worldwide suffer from it and have to live with the pain of osteoporosis. 

The disease leads to a reduction in bone density and can have serious health consequences. Despite the popular belief that osteoporosis is a problem in old age, younger people can also be affected by the disease. 

The good news is that there are many treatment options that can help relieve symptoms and slow disease progression. Massages can also be a useful supplement here, although a massage for osteoporosis requires increased attention.

Reading tip: If you would like to find out more about the areas in which massages can have an effect, we recommend our article: “From head to toe: massages can help here”

Important note: This article does not replace medical advice. If symptoms persist, please be sure to consult your doctor.

What is Osteoporosis?

With osteoporosis, bone mass and density decrease, leading to increased bone fragility. Affected bones lose strength and are more susceptible to fracture, even from minor stress or falls. Osteoporosis often develops gradually over years and often goes unnoticed until a bone fracture occurs.

Source: https://www.hessing-kliniken.de/fileadmin/user_upload/01-hessing-stiftung/images/content/pillarpages/Knochenstruktur_Osteoporose.jpg

In fact, this disease mainly affects older people, but it can also occur in younger people. Women are particularly often affected after menopause. It is not uncommon for muscle pain to occur with osteoporosis, but this is not a symptom but a consequence of the disease.

Reading tip: More about Muscle pain during menopause you can find out in our article.

How does osteoporosis develop?: Causes

The development of osteoporosis is multifactorial and can be promoted by a variety of causes. One of the main factors is age: as we age, bone density naturally decreases. In women, this process accelerates after menopause due to declining estrogen levels.

Other risk factors include genetic predisposition, hormonal disorders, insufficient calcium and vitamin D intake, and a generally inactive lifestyle. Secondary osteoporosis can also be triggered by certain illnesses or medications. There are basically three types of osteoporosis.

What types of osteoporosis are there?

Since osteoporosis can have a variety of causes and the course is individual, the disease is divided into three different types:

1. Primary osteoporosis: This form is the most common and includes postmenopausal osteoporosis, which mainly affects women after menopause.  Senile osteoporosis occurs frequently in older men and women. Both types are mainly caused by the natural aging process and hormonal changes.
   
   
2. Secondary osteoporosis: This occurs as a result of other illnesses or by taking certain medications. Chronic diseases such as rheumatoid arthritis, diabetes or chronic kidney failure, as well as long-term use of corticosteroids, can affect bone density and lead to osteoporosis.
   
   
3. Idiopathic osteoporosis: This form occurs without any apparent cause and often affects younger people and children. The exact triggers are unknown, and diagnosis is usually made by excluding other causes.

Osteoporosis symptoms

Subtle and gradually developing - this is how you could summarize the signs of osteoporosis. In most cases, the symptoms become apparent after a long period of illness. For this reason, osteoporosis is often only diagnosed at an advanced stage.

The most common signs of osteoporosis include:

• Back pain: Through vertebral body fractures or microfractures of the vertebrae.
• Broken bones: Particularly in the hip, wrist or spine, even under low stress - often known as fragility fractures.
• Loss of height: Due to collapse of the vertebral bodies.
• Crouched posture: A result of vertebral collapse that leads to a hunched back.
• Slow healing of fractures: Osteoporosis patients heal more slowly, and fractures can lead to deformities such as spinal curvature.

All of the pain and symptoms typical of osteoporosis often have serious long-term consequences.

Muscle pain in osteoporosis: A result of weakening of the bones

The weakening of bones in osteoporosis has far-reaching consequences that go beyond the risk of bone fractures. A common problem is muscle pain, which occurs in osteoporosis due to the changed posture and the strain on the muscles. 

When the vertebral bodies collapse, this often leads to a hunched posture, which puts additional strain on the muscles in the back and causes tension and pain. 

Reading tip: Muscle pain and its causes are varied and can occur in all areas of the body. In our contribution to Muscle pain all over the body you can find out more about this topic.

There is no question that an osteoporosis diagnosis plays a crucial role in avoiding long-term consequences and finding the right therapy as early as possible. So how do you determine if someone has osteoporosis?

How is osteoporosis diagnosed?

 

Osteoporosis is usually diagnosed through a bone density measurement, also known as DXA (dual x-ray absorptiometry). This procedure measures the density of the bones and helps assess the risk of bone fractures. Additionally, blood tests may be performed to check calcium and vitamin D levels, as well as other markers that could indicate a bone metabolism disorder.

Early detection is crucial in order to begin appropriate treatment measures at an early stage and to slow the progression of the disease. Regardless of the time of diagnosis, there are a variety of treatment options for osteoporosis, which we will introduce to you below.

Osteoporosis therapy: what can help?

Treatment for osteoporosis aims to improve bone density, relieve pain, and reduce the risk of bone fractures. The proven options for osteoporosis therapy include:

1. Exercise and training: Regular physical activity, especially strength training and weight-bearing exercises, strengthens bones and improves muscle strength. Gentle activities such as yoga and tai chi can also promote physical balance and flexibility and thus prevent falls.
   
   
2. Drug therapy: There are various medications that can help slow bone loss or promote bone formation. Commonly used ones include bisphosphonates, calcitonin, hormone therapies and, more recently, medications such as denosumab or teriparatide.
   
   
3. Massage for osteoporosis: Gentle massages can improve blood circulation and relieve tension, which can be helpful for muscle pain caused by osteoporosis. However, it is very important to be careful not to use massage techniques that are too deep or intense, which could put strain on the fragile bones. Massage treatment for osteoporosis therefore depends on the stage of the disease and should only be carried out by experts.

Reading tip: You can find out under what conditions massage chairs can be used as an accompanying therapy or in prevention in our article: Are massage chairs medically useful?

Osteoporosis and nutrition

In addition to the various therapy options, nutrition also plays a central role in osteoporosis treatment and its prevention. A balanced diet is crucial for bone health and can reduce the risk of developing osteoporosis.

Important nutrients for healthy bones are:

• Calcium: Essential for bone health. Good sources include dairy products, green leafy vegetables and fortified foods.
• Vitamin D: Supports calcium absorption in the body. Sun exposure and foods like fatty fish or fortified dairy products are good sources.
• Protein: Important for building and maintaining muscle mass, which supports bones.

Proper nutrition can improve bone density and reduce the risk of fractures. Therefore, pay attention to a bone-friendly diet: include calcium-rich foods such as dairy products and green leafy vegetables, ensure you get enough vitamin D through sun exposure, fatty fish or substitutes, and eat enough protein to strengthen your muscles and bones. 

Just as you can counteract the disease positively through diet, there are also a few things that should definitely be avoided if you have osteoporosis.

What to avoid if you have osteoporosis

Some activities and habits can do more harm than good when it comes to osteoporosis. These include:

• Deep tissue massage: This intensive massage technique can put additional strain on fragile bones and should be avoided. 
• Smoking: Damages bone health and reduces bone density.
• Excessive alcohol consumption: May interfere with calcium absorption and increase risk of falls.
• Caffeine: High caffeine consumption can increase calcium excretion and therefore reduce bone density.
• Lack of exercise: Lack of exercise can lead to a deterioration in your bone density because the bones are not sufficiently stimulated without regular stress.

Being aware of these risks not only helps to minimize the risk of illness, but also contributes to a generally healthy lifestyle in a relatively simple way. Let's take a look at what other measures you can take to prevent the development of osteoporosis.

Prevention of osteoporosis pain through a conscious and active lifestyle

Prevention of osteoporosis pain and other symptoms begins at a young age. It's about building up your musculoskeletal system and keeping it fit, but also keeping an eye on your nutrient balance.

An active and healthy lifestyle is a marathon, not a sprint. It depends on regularity over many years.  This doesn't mean that you have to force yourself to do something every day. However, many people are more likely to get into the routine of never being active at all and that is exactly what needs to be avoided. 

Strengthen bones and combat osteoporosis symptoms - your lifestyle makes the difference

Osteoporosis and the pain it causes are a daily challenge for millions of people. And even if the disease cannot be cured, understanding the causes and symptoms of osteoporosis can make a valuable contribution to improving the quality of life of those affected. A balanced diet, regular exercise and avoiding risk factors such as smoking and excessive alcohol consumption are relatively easy to take into account at a young age. 

Even with osteoporosis, gentle massage techniques such as Swedish massage and lymphatic drainage can help to relieve tension in everyday life, promote blood circulation and thus improve the supply of nutrients throughout the body.

There are many, often inconspicuous factors and increased awareness of your own body that increase your quality of life in the long term. Therefore our tip: Be proactive and pay attention to your body and do yourself good whenever possible.

 

Cover image: Otto Norin, additional images: Pratik Patel