Osteoporosis: Exercise for strong bones

Table of Content

• What is osteoporosis?

• What are the symptoms and causes of osteoporosis?

• What are the treatments for osteoporosis?

• Types of exercises for osteoporosis

• Take Home Point

• FAQ on Osteoporosis

What is osteoporosis?

Osteoporosis is a disease that makes the bone so weak and brittle that the bone may end up breaking even due to a little amount of stress. The cause of the stress might be as little as a cough or small bending over which may cause fractures. The most prone regions for the osteoporosis fracture are hip, wrist and spine. Osteoporosis mainly occurs when the creation of new bones does not keep up with the old one.

Exercise for strong bones is a necessity in order to tackle osteoporosis. This blog will cover on detail about the causes, symptoms, treatment and exercise for strong bones in case of osteoporosis. 

What are the symptoms and causes of osteoporosis?

Bones are always in the constant renewal state new bones are formed in order to replace the old ones. In all the researches the exact cause for the development of osteoporosis has not been found yet. 

Some common symptoms of osteoporosis are back pain caused by collapsed vertebra, a stopped posture, loss of height over time and easy breaking of bones than expected. 

What are the treatments for osteoporosis?

• Osteoporosis is a disease that can be treated in different methods. The various methods for the treatment of osteoporosis are by exercise, taking vitamin and mineral supplements and medications.

• Medications that treat osteoporosis are of different categories namely hormone and hormone related therapy medications, Bisphosphonates, biologics and anabolic agents. 

• Name of some medications used to treat osteoporosis: Romososumab-aqqg, Abaloparatide (Injectible), Teriparatide (injectible), Denosumab , Zoledronic acid and Alendronate.

• Supplements for osteoporosis are available widely over the counter and do not require specific prescriptions for usage. The doctor will suggest the adequate consumption of vitamin C and Vitamin D. 

• These vitamin supplements are mandatory if you already have osteoporosis or else if there are preliminary symptoms of osteoporosis then these supplements can be consumed with the diet.

• Exercise is the most important method to prevent, control and navigate through osteoporosis.

• This blog will discuss the important exercise for strong bones in order to prevent or manage osteoporosis.

Types of exercises for osteoporosis 

1. Collar bone exercise

Benefits

• Broken collar bone or collar bone fractures are prevalent ailments experienced during osteoporosis. 

• This breaking of collar bone is prevalent in case the bone is very weak.

 Method

• Shoulder Flexion is a good collar bone exercise in order to build strength.

• Lie on your back, holding a wand with both hands. Your palms should face down as you hold the wand.

• Keep your elbows straight, and slowly raise your arms over your head until you feel a stretch in your shoulders, upper back, and chest.

• Hold for 15 to 30 seconds and repeat 2 to 4 times.

2. Back bone exercise

Benefits

• Osteoporosis leads to the weakling and the bones become brittle. It also occurs in the bone of the spine or backbone.

• Back bone strengthening exercises are done for the patients suffering from osteoporosis.

Method

• Neck press against resistance is a common exercise for patients with osteoporosis suffering from bad back.

• Lie on back with pillow(s) under head to support in neutral position.

• Push head down firmly to straighten and lengthen spine as shown.

• Keep chin tucked and head facing upward.

• Hold for a slow 5 count.

• Relax for a couple of seconds.

• Repeat 10 times or until neck muscles tire.

3. Weight bearing exercises

Benefits

• Benefits of weight bearing exercise in order to strengthen the bone during osteoporosis is numerous. 

• Among all the strong bone exercises for osteoporosis this is a prominent one. 

Method

• Some of the common weight bearing and flexibility exercises for osteoporosis is:

• Walking

• Hiking

• Jogging

• Climbing stairs

• Playing tennis

• Dancing 

4. Exercise for back bone pain

Benefits

• Having significant back bone pain is a prominent part of having osteoporosis.

• In order to tackle this pain, there are some good exercises for back bone pain.

Method

• Prone back extension is a good exercise for the same.

• 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.

5. Bone strengthening exercises

Benefits

• There are several ways to strengthen the bones by doing some specific exercises. 

• Some methods are there to also increase the bone density these are called as the exercises to increase bone density.

Method

• Specific bone strengthening exercises are: Dance, aerobics, weight-training, water-based activities, running, sports such as gymnastics, football, netball, hockey, badminton and tennis, skipping with a rope, martial arts.

6. Calcaneal spur exercises

Benefits

• The bony growth that develops around the heel bone mostly caused by ill-fitting shoe and causes pain. 

• Calcaneal and bony spurs are common in the patient suffering with osteoporosis. 

Method

• Plantar flexion with resistance band is a common exercise for the calcaneal spur.

• Sit with your leg straight out in front of you. Loop a resistance band around the ball of your foot. 

• Holding one end in each hand. 

• Push your foot into the band, as if you are pressing a gas pedal. 

• Repeat 10 times, working up to three sets in a row.

7. Osteophytes exercise treatment

Benefits

• A bony growth that develops on the edge of the bone is called as osteophytes.

Method

• Osteophytes exercise treatments like curl up couch.

• Lie on your back in the hook lying position (knees bent and feet on the floor).

• Cross your hands and arms across your chest.

• Slowly raise your head, neck, upper back, and shoulders off the floor.

• As you raise up, exhale. As you lower down, inhale.

• Repeat 10 times and work up to 3 sets.

8. Exercises to increase bone density

Benefits

• The amount of bone density decides the kind of osteoporosis has. It determines which bone is fragile and more likely to break. 

• A combination diet and exercise the osteoporosis patient can reach the required level of bone density. 

Method

• Some of the common exercises in order to increase the bone density are: aerobics, dance, weight training, running, skipping rope and martial art.

• In order to increase the bone density and strengthen the bones there should be proper content of sodium in the diet. 

9. Osteopenia exercises

Benefits

• It is a less severe condition than osteoporosis and it occurs due to the lack of proper protein content in the bones.

• In order to restore the protein health of the bone proper osteopenia exercises need to be performed.

Method

• Weight bearing low impact cardio exercises are performed for osteopenia. Some of these exercises are walking, treadmill walking, skiing, and stair climbers.

10. Clavicle bone exercise

Benefits

• Clavicle fracture is one of the common conditions in osteoporosis and it can also lead to the breaking of the clavicle bone.

Method

• In order to strengthen the clavicle there are some exercises, shoulder squeeze blade being one of them.

• While standing with your arms at your sides, squeeze your shoulder blades together. 

• Do not raise your shoulders up as you are squeezing.

• Hold 6 seconds. Repeat 8 to 12 times.

Take Home Point

Osteoporosis is a common condition in women. This condition can be caught early on and proper measures can be taken. The measures taken can be in the form of diet or exercise. A proper bone strengthening regimen needs to be followed by the patients with this condition. The exercises listed above if done at the right frequencies can be very beneficial.

References 

• MAYOCLINIC

• NIHGOV

• MAYOCLINIC