As part of the aging process, some people can develop weakening of the bones due to
bone loss, known as osteoporosis. Osteoporosis is a common disease among men and
women over the age of 50, affecting 55% of the elderly population with women being 5
times more likely than men to develop osteoporosis. Osteoporosis is a disease of the bone
that occurs when calcium is lost or not re-absorbed into the bone, causing a decrease in
bone mass and strength making bone brittle. When there is a weakening of the bones, one
has a higher risk of fractures due to a fall or increased stress on the vertebrae of the spine
during daily activities. The most common area of fractures in the spine is the body of the
vertebrae which is the main weight-bearing structure in the spinal column. These
fractures can occur with bending activities that place increased stress on the body of the
vertebrae or with improper posture. Other common sites of fractures are the hips and
wrists.
Tips on What Activities to Avoid and How to Limit the Amount of Compressive
Forces on the Spine
- Posture: Maintain neutral positioning of the spine (avoid a slouched posture) by
placing a lumbar support roll in the curvature of your spine. - Avoid bending at the hips and back to pick up objects from the floor. Instead,
bend at the knees into a squatting position prior to lifting from lower surfaces. - When vacuuming, keep the vacuum in close proximity to your body avoiding
excessive reaching which causes flexion at the spine and adds stress to the
vertebrae. Instead move your body with the vacuum. - Make sure that objects used daily around the house are kept where they are easily
accessible and you do not have to overreach or bend forward at the spine.
Ways to Avoid Falls (Preventing Fracture)
- Keep hallways and stairwells lit at night with a night light. Keep a flashlight by
the bed so that if you wake up in the middle of the night you can see where you
are walking. - Keep all obstacles out of the major walkways in your home so that there is
nothing to trip on. - Make sure that carpets are secured properly to the floor so that you can not trip on
the edges. - Make sure that all area rugs have non-slip bottoms.
- Wear non-slip shoes with rubber soles. Avoid wearing socks, stocking or slippers
within the home. - If you notice that your balance is off, you may want to consider getting a cane to
use when walking. - Use hand-rails when walking up the stairs.
- Keep extension chords covered and not blocking walkways.
Ways to Prevent or Hinder the Progression of Osteoporosis
- Daily weight-bearing exercises such as walking. Avoid high-impact aerobic
exercises that place increased stress on the bones and that could possibly place
you at risk of falls. - Perform gentle strengthening exercises in weight-bearing positions.*
- Maintain flexibility with stretches that avoid flexion of the lumbar spine.*
- Maintain a diet high in calcium. (consult your physician/nutritionist)
- Perform exercises that help maintain balance in order to prevent falls.*
- Consult your physician on possible medications that may be prescribed to help
maintain bone strength.
*See or consult a physical therapist for instruction on exercises specific to your needs.
Twin Boro Physical Therapy
Located in the South Brunswick YMCA
Krystina Cierkowski, PT
Clinical Director
Phone # 732-438-3736
