Osteoporosis, a condition of low bone mass common in older women, causes thinning of bones and the loss of bone density. The National Institutes of Health Osteoporosis Resource Center recommends exercise as both a preventative measure and treatment option to keep bones healthy and slow bone loss in general. Performing back exercises will strengthen your vertebrae and help your back muscles maintain flexibility. Spinal fractures are also common with osteoporosis, exercises may help to prevent them and lessen pain.
Shoulder Blade Press
Sit up tall in a chair with your arms at your sides. Lift your breast bone and squeeze your shoulder blades together by bringing your shoulders back in a smooth, exaggerated motion and thrusting your chest out. Hold for 10 seconds and relax. Repeat five times throughout the day. When you are able to comfortably perform this exercise, perform it by bringing your arms up, bending them at the elbows with your fingertips at your ears. Then press your elbows back and hold for 10 seconds. Repeat five times throughout the day.
Chair Rise
The chair rise is an exercise that will help to strengthen back muscles. While sitting on the edge of a chair, stand up while keeping your back straight and lifting your breast bone up simultaneously from sitting to standing positions. Slowly sit down, bending at the hips and knees while keeping your back straight. Start with five repetitions and gradually increase to 15 to 20 repetitions.
Shoulder Rolls
Shoulder rolls are an exercise that adds flexibility and relieves tension in upper back muscles. Having strong back muscles helps to support your vertebral column. This exercise can be performed sitting in a chair or standing up. Gently roll your shoulders forward in circles and backwards in circles. Start with small circles, gradually increasing to bigger circles. Perform five circles forward and backwards. Do this several times throughout the day.
Press Ups
The press up exercise will strengthen your back muscles, vertebral column and add flexibility. Lay on your stomach on the floor with your hands under your shoulders. Push your body up and straighten your elbows without locking them, keeping your hips and legs on the ground. Gently arch your back and hold for 10 seconds. Relax and return to starting position. Perform five repetitions.
Bridge
The bridge exercise will strengthen your lower back muscles which support your lower spine. Lay on your back on the floor. Bend your knees up with feet on the floor and arms at your side. Tighten your stomach muscles and lift your bottom approximately five inches from the floor without arching your back. Hold this position for three to five seconds and slowly lower to starting position. Do five repetitions.
References
- Pub Med Health: Osteoporosis
- Mayo Clinic: Osteoporosis
- Disaboom: Muscle Exercise Reduces Osteoporosis Back Pain
- Mayo Clinic: Exercising with osteoporosis: Stay active the safe way
- Permanente.Net: Osteoporosis Stay Active And Exercise To Stay Strong
- NIH Osteoporosis and Related Bone Diseases National Resource Center: What Is Osteoporosis? Fast Facts: An Easy-to-Read Series of Publications for the Public
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