Osteoporosis and Spinal Care

April 18, 2022

Osteoporosis and Spinal Care

 What does the spine consist of?

The spine consists of 24 bones that are of different shapes and sizes stacked on top of each other that form 3 gentle curves.  This alignment is called a neutral spine.  The neutral spine is the strongest and safest position for the spine.

 Movements that can cause an increased risk of spine fractures if you have osteoporosis:

 Twisting 

  • Avoid repetitive twisting

  • Avoid twisting quickly

  • Avoid twisting while holding an object

   Bending 

  • Avoid extreme trunk flexion without bending at the knees – like picking up an object off the floor

  • Avoid repetitive bending 

  • Avoid bending while holding a heavy load

  • Avoid quickly bending at the trunk

 Holding or Lifting Heavy Objects

  • Avoid heavy lifting

  • Avoid carrying heavy loads 

 Ways to reduce spine fractures:

 Avoid prolonged sitting.  Get up and move around every 30 minutes.

  • When bending at the trunk, maintain a neutral spine.  Try to keep the spine as straight as possible and bend at the knees, ankles, and hips.

  • Maintain proper postural alignment when sitting.  Less slouching when sitting, decreases mechanical stress on the spine.

  • When transitioning from sitting to standing – hip hinge: keep back straight and bend from the hips

  • When performing core strengthening exercises, choose spinal neutral exercises (avoid bending the spine).

      

https://osteoporosis.ca/exercise-recommendations/, Osteoporosis Canada.  Too Fit to Fracture: Managing Osteoporosis Through Exercise.  Part 10: 28-32.



Nickolas Frangis PT, DPT, CLT

Todd Hoffman PT, MSPT, CLT

Richard Northorn PT, DPT, CLT

 

Find More Articles