Osteoporosis is a degenerative bone disease that most commonly affects the bones of the spine. Osteoporosis occurs primarily when bone density is reduced by the body's loss of or absorption of calcium. A lack of regular weight-bearing exercise is also a cause. A number of safe and effective exercises specifically targeting the bones and muscles of the back can help to reduce the risk of osteoporosis.
Osteoporosis
Osteoporosis causes bones to become weak and brittle. Fractures are common with osteoporosis, and walking, bending or coughing can cause bones to fracture due to a lack of bone mass and density. MayoClinic.com states that the likelihood of developing osteoporosis weighs heavily on the amount of bone mass that is developed in your 20s and early 30s. Low bone mass and density is a factor in developing osteoporosis over time. Exercise can be performed safely in the treatment of osteoporosis and is a contributor in maintaining bone mass and density.
Back Exercise Components
Improving the strength of back muscle has benefits in preventing vertebral fractures and back pain. Strength training exercises are beneficial for osteoporosis. The best exercises contain components that will improve both the strength and flexibility of the back without stress or strain of the muscles or compression of the spine. Examples include core exercises such as bridge, plank and side plank, pushups, lateral raises, chest stretch, cat stretch and shoulder rolls.
Pilates Back Exercises for Osteoporosis
Pilates is a method of body conditioning that centers on building core strength, developing a balance of both strength and flexibility. Pilates is low impact, weight bearing and increases balance strength and bone density, all of which are important factors when considering exercises for osteoporosis. Certain Pilates exercises should be modified or avoided, such as roll overs, roll ups and spine twist. Other exercises for the back include pelvic tilts, arm, leg and side line series, chest lift, chest expansion and single leg lifts. These are effective in improving strength, flexibility and range of motion of he back often compromised by osteoporosis.
What to Avoid
According to the International Osteoporosis Foundation, to avoid vertebral fractures, trunk flexion and twisting are best avoided. Use of heavy weights or high impact jumping may also be harmful. Consult your physician before starting any exercise program and to obtain a qualified fitness professional to assist you in the implementation of an exercise program for safety and optimum results.
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