I have low bone mass capacity around -2.4. Seems suffering from osteoporosis. Excess pain in hand , spinal chord etc. I am looking for specialist but i am not sure how to look or what we called osteoporosis doctor's ?
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U need a proper work up to assess your bone quality, why has it deteriorated at this young age & what can be done to set you back to a normal life. U need to see an Orthopedic Surgeon or an Endocrinologist.
I will be glad to email you a booklet on osteoporosis so you can read through it.
Research has proven strengthening and gradual weight bearing exercises improve the density of bones. However at your age you need to start with proper calcium supplementation too. Kindly see a physician too for medications and in addition meet a physiotherapist who can suggest proper exercises it's a long term process.
You should visit your General physician who could advise some further testing b12, d3 etc. The GP may prescribe you some medications to improve your general bone health.
Additionally, visiting a physiotherapist is important to begin an exercise regimen fit for your age/built/activity levels and depending on your current levels of bone and muscle health. The physiotherapist maybe able to progress your exercises weekly or monthly by monitoring your overall strength improvements.
The effect of a combination therapy : medications + appropriate exercise shall definitely improve your strength and overall health and thereby also reduce your pain.
Hope this helps.