Best Exercises for Osteoporosis: Protect Your Spine & Build Strength
With osteoporosis, it’s important to perform exercises that strengthen the body while protecting the spine. Lying down in the hook lying position is a great way to help do this. The key is to move safely—maintaining good spinal alignment and avoiding twisting movements. Regular, controlled exercises can help slow the bone loss associated with osteoporosis, improve posture, increase core stability, and strengthen the muscles that support the spine. These gentle exercises when done at one’s own pace should help with osteoporosis pain relief.
Osteoporosis occurs when bone strength decreases, increasing the risk of fractures—especially in the hip, spine, and wrist. Because osteoporosis often has no symptoms until a fracture occurs, maintaining bone health through safe movement is essential.
More Exercises & Stretches for Osteoporosis by Doctor Jo:
These back pain relief stretches don't necessarily need to be done in bed, but they are a great way to help relieve back pain in the morning before getting up, and/or when going to bed at night.
This 20-minute back pain relief stretching & exercise routine is done in real-time so it’s easy to follow along. Since back & hip muscles are often the same groups of muscles, it may also help relieve hip pain.
Spinal Stenosis can cause pain, numbness, muscle weakness, and other issues. Here are some seated stretches and exercises that can help relieve the pain caused by Spinal Stenosis.
Percussive Massage Therapy using a massage gun (aka percussion massager) for back pain relief uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.
For a herniated disc, to relieve the back pain, you want to do extension exercises and stretches to help push the disc back into the space in your spine.
A rhomboid stretch is great for the rhomboid muscles because they tend to get overworked and tight easily. Many rhomboid stretches require someone to get in an uncomfortable position or down on the floor. This simple modified rhomboid stretch can be done sitting in a chair or on the couch.
Mid back pain can make it difficult to perform everyday activities. Here are some of my favorite mid back stretches and exercises to help relieve the pain.
This back pain relief exercises routine can help strengthen, relieve pain, and loosen up the muscles around the back and the hip area. These back exercises are done in real time, so it’s easy to follow along with the routine.
