Osteoporosis occurs when there is a reduction in bone mass resulting in increased susceptibility to fracture.  It is the most common bone disease in women over 50.  Osteoporosis affects more than 40 million women in the United States.  This is approximately half of the population 50 and older.  Thankfully, specific osteoporosis exercises are helping many Americans live pain-free.  This article will teach you 5 of these exercises.

Osteoporosis and Bone Fractures

More than 1 million fractures related to osteoporosis occur each year.   The majority of these fractures occur in the hips, pelvis, or spine.  Hip and pelvic fractures commonly occur as a result of falls.  However, spine fractures related to osteoporosis may occur without any form of trauma.

Spine fractures often result from poorly managed osteoporosis.  These fractures lead to ongoing pain, breathing difficulties, poor posture, muscle loss, and deterioration in your quality of life.  Medical management with medications is controversial.  Drugs may address specific bone deficits.  However, drugs do not directly affect the pain, muscle weakness, and loss of function that accompany spine fractures.

Osteoporosis Exercises Proven to Help

Back strengthening exercises decrease your risk of fractures from osteoporosis.  Exercise also improves your pain and physical function after a fracture.  A 2010 study from Canada found decreased pain, improved function, and improved standing ability in women who performed 10 weeks of back-strengthening exercises after a spine fracture.

These back exercises can be learned through a few visits to physical therapy.  They can also be performed regularly as part of a home program several times per week.  The following 5 exercises are examples.  However, any program should be tailored to meet your individual needs.

Supine Bridge

The bridge is a great exercise to strengthen your hips, hamstrings, and lower back. Begin by lying on your back with your hips flexed and your feet lined up with your shoulders.  Perform the bridge by lifting both your hips from the floor.  A common mistake is to excessively arch your lower back.  Hold the bridge position for 2 seconds then return to the starting position.  Lower the body back down in a slow and controlled manner.

Be sure to bridge by extending through your hips.  If you lack mobility in your hip joints or hip flexor muscles this will lead to compensation through your low back.  This can be corrected with manual therapy and mobility exercises.  You can also try bringing your feet slightly closer together and your knees slightly wider apart.  This will allow you to extend your hip easier.

Bird Dog

This exercise targets your hip and lower back muscles.  Begin on your hands and knees with your back flat.   Your shoulders are directly over your hands and your hips are directly over your knees.

Slowly raise your left arm and right leg until horizontal with your trunk.  Maintain a straight line with your trunk, arms, and legs.  It is important to avoid trunk rotation and not allow your back to sag or arch.

Hold this position for 2 to 3 seconds.  Then repeat with the right arm & left leg, alternating sides with each repetition.  To increase the challenges of the exercise increase the hold time to 10 seconds. Perform 10 to 12 repetitions on each side for multiple sets.

Prone Back Extension

This exercise targets the erector spinae muscle of your middle and upper back.   Begin lying face down with 1 or 2 pillows placed under your stomach.  Place your arms, with palms down, along the sides of your body not touching the floor.  Lift your shoulders and chest away from the floor while keeping your chin tucked.   Maintain normal breathing while you hold this position for 5 to 10 seconds.  Perform 5 repetitions.

Prone Arm Lift

Begin lying face down with both arms elevated to shoulder level and your elbows bent.   Lift your arms away from the floor and pull your shoulder blades down and back.  It is important to keep your chin tucked to avoid over-stressing your neck.

Maintain normal breathing while you hold this position for 5 to 10 seconds.  Perform 5 repetitions.   This exercise targets the erector spinae muscle of your upper back along with your trapezius and rotator cuff muscles.

Wall Slide Exercise

This exercise targets the muscles of your upper back and shoulder blade.  Stand facing a wall with one foot slightly ahead of the other.  Place both forearms against the wall starting just below shoulder level.

Initiate the movement by sliding your forearms up the wall.  Fully extend your arms overhead.  Next, slightly lift your hands and arms away from the wall.  Be sure to avoid arching your lower back as you lift away.  Instead, think about tilting your shoulder blades backward as you lift.   Pause at the top of the movement before returning to the start position in a controlled manner.

Help Getting Started with Osteoporosis Exercises

These are only 5 of many possible back-strengthening exercises that help people with osteoporosis.  They target the upper and lower back, hips, and shoulder blade muscles.  These are the muscles that are important for maintaining an erect upright standing posture.

We recommend women over the age of 50 perform these or other similar exercises as part of an individualized preventative program.  Your physical therapist can help you determine the exercises that are best for you.  Call us if you would like help getting started.