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:
A herniated disc can be very debilitating. Sometimes a nerve can get compressed, and there will also be numbness and tingling going down one leg. These stretches and exercises should help relieve the pain.
Lumbar spinal stenosis can press on the spinal cord and the nerves that travel through the spine. Symptoms include pain or cramping in the legs when standing for long periods or when walking.
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.
People who have back pain will often experience it when they first get up in the morning. These quick stretches should help relieve back pain before even getting out of bed!
Finding a comfortable position to sleep at night can be challenging for some people. People who suffer from back pain and sleep on their backs might find these tips helpful to get a better night’s sleep
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.
When trying to find the perfect mattress to help relieve and prevent back pain, the main thing to look for is a mattress that has the right amount of support to help keep your spine in proper alignment, or a neutral position. The mattresses designed by Back Science are designed specifically to help improve overall sleep posture, keep the spine optimally aligned, and reduce muscle and joint pressure throughout the back and neck.
Upper back pain or thoracic area pain is sometimes caused by trigger points or muscle knots. Trigger points are basically when a specific area on a muscle gets irritated and tightens up into a ball or knot.
Lower back pain can make it difficult to perform everyday activities. Here are some of my favorite back stretches & exercises that can help provide low back pain relief and strengthen back muscles.
