Promoting Strength, Stability, and Confidence in Your Bones

Physical Therapy Management of Osteoporosis

Focus on Exercise Prescription

Here is a Guide to Possible Physical Therapy Interventions

Improve Bone Strength Through Targeted Exercise

Regular exercise stimulates bone remodeling and can help preserve or increase bone density.

Recommended Exercise Dosage for Bone Health:

Weight-Bearing Aerobic Exercise

(e.g., walking, dancing, stair climbing)

→ 3–5 days per week, 30–45 minutes per session



Tips:

● If you are a regular walker, try using a weighted vest to challenge

your walk instead of increasing your time or distance.

● Consider short bursts of jogging in between your walking.

● Utilize a jump rope for 5–10 minutes.

● Try running in place.

Resistance Training

(e.g., using weights, resistance bands, body weight)

→ 2–3 non-consecutive days per week

→ 1–2 sets of 8–12 repetitions per major muscle group

● Focus on the amount of resistance instead of increasing the number

of reps.

● Resistance bands are safer for those with joint pain.

● Use the seated position for upper body work if you have back pain.

Postural and Flexibility Training

Daily or as needed to maintain proper alignment and reduce the risk of spinal compression fractures



Tips:

● Stand with the spine against the wall. Try to get your head flat on

the wall and your heels as close to the wall as possible without

causing pain. Tilt your pelvis back against the wall to decrease the

curve in the lower back.

● Sit in a chair with a straight back. Keep your upper back and lower

back flat against the back of the chair. Lift your arms as far as you

can above your head without your back losing contact with the

chair. Lower and repeat.

Enhance Balance and Prevent Falls

Falls are a leading cause of fractures in individuals

with osteoporosis.

Balance Training (e.g., single-leg stance, tandem walking)

Tips:

● Stand in between a doorframe or doorway for safety and then

practice single-leg activities.

● Gait training to improve walking patterns

Tips:

● Swing arms and walk with even steps.

● Avoid taking too long steps or shuffling.

● Make sure that you are clearing your feet and avoid catching your

toes.

Home Safety Education

● Ensure that your home is safe, without clutter and objects which

may cause you to fall.

Balance Exercise Dosage:

→ 2–3 days per week

→ 15–20 minutes per session

Progressively Challenging but Safe Balance Tasks:

● Practice walking with even steps and arm swings

● Practice walking while tossing a ball side to side in your hands.

● Play catch with a balloon.