Exercises for Osteoporosis: Strengthen Your Back and Improve Posture
- Category: Orthopedics, ValleyOrtho, Rehabilitation
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Back stiffness and poor posture are common, especially for people who spend long hours sitting, driving or using screens. Over time, these habits can contribute to posture changes. For those with osteoporosis or at higher risk, these changes may also increase the risk of spinal fractures.
Consistent stretching and strength exercise are essential to maintaining a strong and healthy spine. ValleyOrtho’s Board-Certified Internal Medicine Physician and Clinical Densitometrist Susan Inscore, MD, and Physical Therapist Jessica Galgiani, PhD, PT, DPT, share simple exercises you can do at home to prevent posture changes from osteoporosis.
Watch the exercise demonstrations and live Q+A with Dr. Inscore and Jessica here: Spine Health: Tips to Prevent Posture Changes From Osteoporosis - YouTube
Note: Always consult with a health care provider before starting new exercises, especially if you have pain, an injury or a spine condition. Not every exercise is appropriate for every person, and a provider can help you find a plan that best fits your needs.
Chair Backrest Stretch
Using a chair’s backrest to stretch can relieve stiffness in the upper back and improve flexibility.
How to do it:
- Sit tall with the chair back at midback height. You can place your hands behind your head for support if needed.
- Gently lean your upper back backward over the edge of the backrest and feel your chest and back open up.
- Keep the movement gentle and do not force the stretch.
Spine Stretch with Pool Noodle
This stretch can help relieve stiffness, support better posture and improve mobility in the upper back.
How to do it:
- Lie on your back with a thin pool noodle or rolled towel positioned horizontally at your midback. Let your head drop back, support it with a pillow if it does not comfortably reach the floor.
- Take slow, deep breaths. You can adjust the pool noodle towel position for comfort.
- If comfortable, stretch your arms up and overhead by your ears for a fuller stretch.
Supported Downward Dog
This stretch can help lengthen your spine and stretch the shoulders and upper back.
How to do it:
- Stand facing a chair with your feet hip-width apart and place your hands on the chair.
- Hinge forward at your hips with your hands still on the chair and slowly lower your chest toward the floor.
- Keep your spine long and neutral. Avoid rounding your back, bending the knees if needed to reduce any strain at the back of the legs.
Chin Tuck
Chin tucks can help support neck alignment and relieve tension related to forward-head posture.
How to do it:
- Lie flat on your back. You can place a towel or small pillow under your head to rest in a neutral position if needed.
- Gently draw your chin back and tuck it in toward your chest, as if making a double chin. Do not lift your head off the pillow, this should be a subtle rocking motion.
- Relax and return your head back to rest in a neutral position.
Doorway Stretch
Use this stretch to correct rounded shoulders and improve overall posture.
How to do it:
- Stand inside a doorway and place your arms on each side of the doorframe.
- Slowly step forward until you feel a gentle stretch in your chest and front of shoulders.
- You can adjust your arm height by lowering your arms or raising them and bending the elbows to target different areas.
Shoulder Blade Squeezes
This easy exercise can help reduce tension and correct posture in your shoulders.
How to do it:
- Sit or stand tall with your arms at your sides.
- Gently squeeze shoulder blades together.
- Keep your shoulders relaxed and avoid shrugging shoulders up to the ears.
Resistance Band Rows
This exercise can build midback strength and support shoulder posture.
How to do it:
- Secure resistance band in your doorframe at about chest height.
- Pull your elbows back and gently squeeze your shoulder blades. Keep your shoulders low.
- Note: Keep your weight planted over the balls of your feet to maintain stability and avoid falling backwards.
Sit‑to‑Stands
Sit-to-stand hip hinges are a functional, everyday movement to build strength and improve your everyday mobility.
How to do it:
- Sit at the front of a chair.
- Lean forward while keeping your spine straight.
- Slowly stand up, then sit back down. Avoid rounding your back.
Baby Cobra
Baby cobra is a gentle stretch that strengthens upper back muscles without straining the spine.
How to do it:
- Lie on your stomach with elbows under shoulders. You can put a pillow under your abdomen to make this more comfortable on the low back.
- Lift your chest slightly while keeping your neck long. Keep the movement small and avoid lifting too high.
- Slowly lower back down.
How Can Osteoporosis Be Prevented?
Osteoporosis prevention requires a lifelong commitment to healthy habits. Here are some key steps you can take today to support bone health and reduce the risk of fractures:
- Stay active: Regular physical exercise helps keep bones strong.
- Eat well: A well-balanced diet with enough calcium and vitamin D is essential to maintaining strong bones.
- Maintain a healthy weight: People who are underweight face a higher risk for osteoporosis.
- Avoid smoking and limit alcohol: Smoking and excessive alcohol use can negatively affect bone health.
- Know your risk and get screened: If your family has a history of osteoporosis, talk with your health care provider about getting screened on time. Learn more about screening for osteoporosis.
Osteoporosis Care at ValleyOrtho
One in two women and up to one in four men over the age of 50 will break a bone due to osteoporosis. For women, the incidence is greater than that of heart attack, stroke and breast cancer combined. Knowing your risk and taking action early is an important first step in protecting your bone health.
Led by Dr. Inscore, ValleyOrtho’s Bone Health & Fracture Prevention Service offers comprehensive care to help support long-term bone health. If you are concerned about osteoporosis, visit ValleyOrtho or call 970.500.5773 to schedule an appointment.