Osteoporosis Do’s and Don’ts

Maintenance of bone density is achieved by long-term routine loading on our bones, which will return to pre-training density when exercise is discontinued. To better keep what you have and avoid further losses, follow these rules:

DO exercise with foot weights every day. The other day an osteoporotic client in the studio asked her why she shouldn’t keep doing the plow in yoga, since being in that extreme flexion was surely putting weight on her spine. Bearing weight in our case means standing! Rolling on your back not only doesn’t cut it, but can actually cause vertebral fractures. Just say no!

DO work on your balance while standing as often as possible. The less you fall, the lower your risk of wrist or hip fracture. The PhysicalMind Institute’s Standing Yoga and Standing Pilates® poses can be very helpful here.

DO resistance, cardiovascular and flexibility training within safe guidelines.

Focus on the extension of the spine and torso. As our bodies give in to gravity, we begin to rotate forward. It’s crucial that we constantly work to stay upright with a gentle squeeze of the shoulder blades and a lovely lift of the sternum.

Be careful when you sneeze and cough. Many fractures occur from forceful coughing and sneezing. Try to stand or sit with your back against something for support.

DO NOT flex spine forward. Do not lean over to tie your shoes or pick up something from the floor. Do not lean forward when getting in and out of bed. And never roll on your spine! Yes, spinal flexion is healthy for healthy bones. It is completely contraindicated for low bone density. As you can see in the image of the fracture, micro-fractures occur in the front of the spine and are irreversible. Do you want to look like a round ball all the time for the rest of your life? I know not!

DO NOT roll on your spine. I know, I’m saying it again, but this is very important! And I’m afraid to tell you how many osteoporotic clients I’ve seen given extreme push-up exercises in studios by certified Pilates teachers.

DO NOT twist your spine forcefully. Be kind to your spine. The forceful twist will hurt.

DO NOT do crunches or crunches! Remember the earlier discussion about bending? A good Pilates teacher can show you many abdominal strengthening alternatives.

DO NOT pull your leg out to the side of your body (abduction). There have been many hip fractures here.