Hello, I'm Dr. Donald Ozello of Championship Chiropractic for LIVESTRONG.com. Today, I'm going to be discussing exercises that you can do for the lumbar spine to help prevent osteoporosis. Body weight exercises are a great way to strengthen the lumbar spine and strengthen the bones to prevent osteoporosis. Weight bearing exercises that are multi-joint meaning that you move multiple joints and you are supporting yourself are an excellent way to help to prevent osteoporosis in the lumbar spine. One of the basic ones that you could do if you have healthy knees and you have healthy hips is to perform what's called the weight bearing squat. You can do it with your hands in several different positions. I'm going to demonstrate first with my hands out front. What you want to do is get a stance that is about a little bit wider than shoulder width, put your hands out straight in front and you want to squat down as far as you can to a point where there's no pain. Now the reason you want to do that is because we don't want to prevent any injuries to the knees or to the hips. When I squat down, it's as if I am trying to sit on an imaginary chair that is behind me and then you come back up. You want to hold your spine nice and straight. You don't want to bend forward and you don't want to bend backwards. Squat down as far as you can and then come back up. That's going to strengthen up the big muscles in the thighs and the hips and in the low back because it's weight bearing, it's going to help to strengthen up the bones in the spine and to prevent osteoporosis. The next one is called the lunge. The lunge is a fantastic exercise for strengthening the thighs and the hips. When you do the lunge, you place one foot forward, one foot back. The front foot and the front leg, the knee does not go in front of the foot. You want to make sure that you are just dropping straight down. Put your hands on your hips, bend down just like this so all the motion is in the thighs and in the hips. This weight bearing exercise is going to strengthen up the thighs and the hips and the low back area. It's a very simple exercise that you could perform to help to build strength and endurance in the larger muscles in the thighs and the hips and help to prevent osteoporosis.