More than 40 million people in the United States are living with osteoporosis or are at a high risk of developing the disease. Osteoporosis is a progressive bone disease that can pose numerous risks, including bone fragility, which can lead to fractures within the spine. Although living with osteoporosis can seem defeating, there are a number of things you can do to protect your spine and improve your overall quality of life.
Proper Exercise
Exercising is great for osteoporosis and general health. Not only can exercise help build muscle and increase endurance, but it can also build and maintain bone thickness. While exercise is extremely beneficial, individuals living with osteoporosis need to ensure that they are performing the right kinds of exercises. Certain exercises and athletic activities that put stress on the spine should be avoided at all cost as they greatly increase the risk of fractures. Some examples of exercises to avoid include crunches, sit-ups, and toe touches since these require curvature of the spine. The best types of exercise for individuals living with osteoporosis include:
- Resistance. Resistance training helps increase bone density and reduces the risk of bone loss and fracture. Lifting free weights and using resistance tubing are great options that won’t put stress on the spine.
- Swimming. One of the best exercises for osteoporosis and spinal health is swimming. The exercise not only improves your cardiac health and increases endurance and muscle mass, but it is an extremely low-impact activity that doesn’t put stress on the spine.
- Weight-bearing. Weight-bearing exercises utilize your feet to support your bodyweight and don’t put a lot of added stress on the spine. Stair climbing, walking, and light hiking are good examples of weight-bearing exercises.
- Flexibility. Exercises that increase your flexibility are important when living with osteoporosis and protecting your spine. Stretching, yoga, and Pilates are all great choices; just make sure you don’t perform moves that require you to twist at the waist.
Prevent Falls
Besides exercising, preventing falls is one of the most important ways individuals with osteoporosis can protect their spines. When outdoors, prevent falls by wearing low-heeled shoes with rubber soles and watch out for cracks in the sidewalk or slippery surfaces. Making use of handrails, walkers and canes are also great options. When indoors, make sure that there is nothing on the floor that could cause you or someone else to trip—this includes those pesky cords for appliances, phone charges, and the like.
Get Frequent Checkups
When living with osteoporosis, one of the best things you can do for your spine and your overall health is to see your orthopedic physician regularly. During these regular visits, you will be able to monitor changes in your spine health and can address any issues early on!
The experienced team of medical professionals at Coastal Orthopedics has your best interest in mind. With 16 renowned physicians, you can relax knowing you are receiving the best care possible.
