Certain types of exercise can indeed increase your risk of injury. However, there are many low-impact, weight-bearing, and strengthening exercises that you can safely do to fortify bones and muscles in your hips and spine and improve your overall function.
This article discusses hip and spine exercises that can be safe to perform when you have osteoporosis.
Low vs. High-Impact Exercises
When choosing safe exercises to perform with osteoporosis, first consider whether the activity is low or high impact.
High-impact exercises are usually high-intensity exercises that place a lot of stress on your joints. They usually involve running and jumping. Low-impact exercises, such as swimming or walking, place less strain on your joints.
High-impact exercises are not appropriate for people who have been diagnosed with osteoporosis. Increased pressure through your already-weakened bones can significantly increase your risk of fractures.
High-impact exercises also increase the risk of falls, which can lead to fractures.
Core Exercises
Core exercises target muscles in the trunk and pelvis that help stabilize the spine and hips. Choose core exercises that keep your spine straight—for some people, repeated forward bending (such as during traditional sit-ups) or bending over while holding weights, can increase risk of spinal fracture.
Kneeling Plank
This exercise is a modification of a more traditional plank. Perform it as follows:
Position yourself on your hands and knees. Walk your hands forward until you are in a push-up position while keeping your knees on the ground. Tighten the muscles in your abdomen and buttocks. Hold this position for 10 seconds, and gradually increase the time as your strength improves.
If this position is too challenging, lower yourself to your elbows, with your forearms resting on the ground.
Pelvic Tilt
Pelvic tilt exercises help to strengthen and stretch your abdominal muscles. They are done in the following way:
Lie on your back with your knees bent and feet resting on the floor. Place your hands on your hips. Inhale, then slowly exhale. As you exhale, tighten your abdominal muscles as if you are pulling your belly button toward your spine. You should feel the muscles under your fingertips tighten. Hold for two to three seconds, then relax. Repeat 10 times.
Weight-Bearing Exercises
Weight-bearing exercises are particularly important if you have osteoporosis. These exercises, performed in a standing position, place “healthy” stress on the bones in your spine and legs, making them stronger.
Weight-bearing exercises that can be safe for people with osteoporosis include:
Walking (outdoors or on a treadmill)Tai-chiElliptical trainersStair-stepping machinesLow-intensity aerobics
Hip Osteoporosis Exercises
In addition to weight-bearing activities, you can also practice exercises to increase the strength of muscles around your hips when you have osteoporosis.
Clamshells
Clamshell exercises can help stabilize and strengthen your hips. To perform clamshells:
Lie on your left side with your knees bent and legs stacked on top of each other. Keeping your feet together, lift your right knee toward the ceiling—this will open the “clamshell” formed by your legs. Hold for two to three seconds, then slowly lower your right knee down. Repeat 10 times, then switch sides.
Make this exercise harder by placing a resistance band around your thighs, just above your knees.
Bridges
The bridge exercise helps strengthen your glutes (butt), stabilize your core, and can help relieve back pain. To perform bridges:
Lie on your back with your knees bent and feet resting on the floor. Rest your arms by your sides. Squeeze your buttocks together and lift your hips off the ground. Keep your shoulder blades in contact with the ground. Hold for two to three seconds, then lower back down. Repeat 10 times.
Progress this exercise by marching your feet while holding a bridge position.
Standing 4-Way Hip Exercise
This exercise requires balance, so if you have challenges balancing, hold onto the back of a chair or counter for support. Perform this exercise as follows:
Stand up straight. Shift your weight onto your left leg. Keeping your right knee straight and your upper body still, lift your right leg out in front of you. Bring it back to the starting position and repeat 10 times. Repeat this exercise by lifting your leg back behind you, out to the side, and crossing it in front of your body. Perform 10 repetitions in each position. Repeat on the opposite leg.
Spine Osteoporosis Exercises
Strengthening muscles around your spine can improve your posture and stability if you have osteoporosis.
Superman Back Extension
Look at the ground to reduce strain on your neck. Perform it in the following way:
Lie on your stomach. Place a small pillow under your hips, if needed, for support. Raise your arms overhead. Lift your arms and legs a couple of inches off the ground at the same time. Hold for three to five seconds, then lower back down. Repeat 10 times.
Bird Dog Exercise
This exercise requires balance and helps strengthen core muscles by doing the following:
Position yourself on your hands and knees. Keep your neck straight by looking at the ground between your hands. Lift your right arm straight out in front of you. At the same time, straighten your left knee and lift your leg until it is parallel to the ground. Hold this position for two to three seconds, then return to the starting position. Repeat with the opposite arm and leg. Perform five repetitions on each side.
If the bird dog exercise is too hard, begin by lifting one arm or leg at a time.
Chin Tucks
Chin tucks target and strengthen neck muscles. To perform chin tucks:
Sit up straight on a firm surface. Squeeze your shoulder blades down and together. Pull your head straight back as if you are making a “double chin. “Hold for two to three seconds, then relax. Repeat 10 times.
Summary
Osteoporosis is a condition that weakens your bones and carries risks for many types of exercise. However, there are safe ways to strengthen your core, spine, and hips. Low-impact, weight-bearing exercises are particularly important for bone and muscle health.
A Word From Verywell
If you’ve been diagnosed with osteoporosis, staying physically active is essential. Talk to your healthcare provider before beginning an exercise program. Extra caution must be taken to reduce the risk of bone fractures, which can lead to permanent disability. Consult a physical therapist for an individualized program that you can safely perform.
