How to Strengthen Your Spine After a Compression Fracture: 6 Essential Exercises

[@befekadudemmissie4592]

Sarah, tou have meticulously explained and demonstrated the excercise,which is ery helpful and simple to practice

[@sarahmapes_bonebuildersystem]

I am so glad you found this helpful for doing the exercises ❤ Please let me know if you have questions about any of them as you get going doing them.

[@Viva8743]

I need these very badly. I fractured my spine L1 from a fall from a 3m ladder cutting trees and I am still in pain. Thank you. I hope I can follow these exercises leading up to my recovery.😢

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your accident and fracture! These exercises should be helpful and I hope they will ease pain and help you build strength ❤

[@Viva8743]

@@sarahmapes_bonebuildersystem i certainly hope i can still recover from it. I am a 71 years old lady and was very active during my younger years. Now, my mind is active but my body is pulling me back. Your exercises are very well presented and easy to follow unlike my current physiotherapist. I will strive to do this on top of my pain. Oh is it safe to do this at this stage?

[@TakingCareOfBusinss6430]

Love your channel. I’m going to try these. Had a compression T3 fracture without warning. I thought I was in pretty good shape but guess not. Even though the fracture was four years ago I have a difficult time laying on my back without pain, then rolling over is tough.

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your compression fracture! The good news, relatively speaking is that our spines respond well to exercise designed to strengthen them. Let me know if you have any questions as you go along working on these exercises. I hope that you heal quickly and well ❤

[@ArlenePMCM]

This is so helpful. I've had 6 vertebral fractures and do NOT wish for any more.

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your six compression fractures! I hope that you have healed well from them ❤ I am glad these exercises are helpful for you🥰

[@SJain-gj8xk]

How are such fractures handled. I am also 65 year old female with Osteoporosis and doctor told me that my spine is most affected.

[@sarahmapes_bonebuildersystem]

@@SJain-gj8xk The severity of the fracture will determine how it is handled. For very mild compression fractures there may not be anything that is done to intervene medically. For more severe fractures a doctor may have someone wear a brace during the healing process or offer to surgically repair a fracture. It is possible to strengthen the spine through a variety of exercises. Avoiding coming into a rounded shape with your spine will also help to reduce your fracture risk. I have a series on this channel that talks about ways to spare your spine which will help reduce fracture risk. I hope that helps❤

[@SJain-gj8xk]

@@sarahmapes_bonebuildersystem Thanks a lot for your kind reply and guidance 🙏 😊

[@joanleclerc4330]

I look forward for the glute exercices. Great job

[@sarahmapes_bonebuildersystem]

I am so glad to hear that you like this practice! In this practice the BoneFit bridge and the bird dog both work glutes. Bird dog with an arm extended out in front also works the extensor muscles. Would you like a practice that is more focused on building glute strength and strengthening the hips in general?

[@GültenKurtulmuş-m2q]

Loved your new video, Educational and helpful, thank you again Sarah❤🙏

[@sarahmapes_bonebuildersystem]

I am so glad you found this educational and helpful ❤

[@marisacesarano9454]

I will keep an eye out indeed. I have a fractured vertebra from a fall body height on a brick low wall surrounding a shower. . Hope they apply too. Do they? Thank u.❤

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your accident! Yes, these exercises will help to build strength and to recover from any type of fracture ❤

[@hellodebbieworld]

Thank you for this. I had 8 compression fractures a few years ago and have recently had some more in my lumbar and thoracic region. Please could you tell me how soon after sustaining compression fractures is it safe to do these exercises? Thank you 🙂

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your series of compression fractures! It is okay to start doing these exercises as soon as you have the medical okay to exercise. These exercises are all safe to do post fracture and will help to prevent future fractures. It is important to listen to your body. When your body feels like it has had enough that is a good place to stop. It is also important to listen to your body and recognize if any of these exercises do not work for your body. Choose the ones that do work in your body. If one exercises doesn't work there is another exercises that will likely accomplish the same thing and work in your body. Please let me know if you have questions about these as you get going on them ❤

[@hellodebbieworld]

@@sarahmapes_bonebuildersystem Thank you so much Sarah, very much appreciated ❤

[@sarahmapes_bonebuildersystem]

@@hellodebbieworld Happy to help❤

[@juliepomp5843]

Thank you for the exercises. Xrays show a lower back compression fracture that never caused pain so I was unaware of the condition. I plan to exercise prevetion thanks to your help.

[@sarahmapes_bonebuildersystem]

You are not alone in having that experience. Compression fractures can cause serious pain, no pain at all, and everywhere in between. It is a blessing that yours did not cause pain and that you healed from it. I am sorry to hear that you have had one though. These exercises are a good set to work on to help prevent future fractures from happening ❤

[@majelthesurreal5723]

I had my first compression fracture May 2023. I have not had a second x-ray so I'm not sure if I've had any other fractures but I haven't had any pain like I did with the first one. I've been doing the liftmor weights program and hoping that will help me. I will definitely add these to it. Can the bird dog exercise be done from a standing position? Thank you so much Sarah!!

[@sarahmapes_bonebuildersystem]

I am sorry to hear about your fracture in 2023. The liftmor exercises are a great way to go and these will add to what you are doing. Keep up the awesome work! I am not sure the bird dog exercise can be done standing, but there are other exercises that would create similiar effect like warrior 3 from yoga. Dr. Fishman has tested warrior 3 in his further research that should be coming out next year, I think, and warrior 3 is among the new poses that have been tested. To do warrior 3 you keep both hips facing forward and then take one leg back behind you while standing on one leg. There are variations with arms out to the side and out in front of the person doing the pose. With the arms out long in front and one leg back behind it becomes very similiar to the bird dog exercise but standing up. I hope that helps ❤

[@majelthesurreal5723]

@@sarahmapes_bonebuildersystem That is very helpful. I love yoga so any added postures are good for me. I did just as you said and have incorporated your exercises into my liftmor group. Attacking from all sides seems good to me. And now Warrior 3! I look forward to your videos.

[@sarahmapes_bonebuildersystem]

@@majelthesurreal5723 That's awesome! I am so glad that you added them into what you are doing ❤

[@afrouzkhakpour7067]

Beautiful ❤🎉❤🎉❤

[@sarahmapes_bonebuildersystem]

I am so glad you found this helpful 🥰

[@johnaustin3108]

I have a thoracic spine fracture thats about 4yrs old from seizures. 3 disks where broken. Im 39. The va said i have tissues growing in between them. Im considering putting the plastic body cast back on from when i broke my back to get rid of some of the displacement that i dont believe is because of broken disks.

[@johnaustin3108]

I fear the the curve is also saving me from pain in some places

[@johnaustin3108]

But 40% of the curve is unnecessary due to heavy use of the back.

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your fracture! Wearing the body cast could potentially help. You might also want to check with a local physical therapist and see if they have suggestions of things you can do to get better alignment and to ease pain.

[@sarahmapes_bonebuildersystem]

@@johnaustin3108 Are you still needing to do heavy lifting?

[@sarahmapes_bonebuildersystem]

@@johnaustin3108 There are a lot of different back conditions that could cause pain and being in different positions with the spine can help for different various conditions. I think a visit with a physical therapist may be helpful for you. That way you would have someone looking at your back live in person❤

[@katherenewedic8076]

really? a "bone fit bridge" gmafb

[@sarahmapes_bonebuildersystem]

During my BoneFit training they designated it a BoneFit bridge to differentiate it from the bridges done in yoga and pilates. What makes it different is pressing the back of the head and the shoulders into the floor before doing the lift. This creates stability for the spine. Often in regular yoga classes the cue will be given to lower the spine down one vertebrae at a time. This causes the spine to round which is something we want to avoid as much as possible with osteoporosis. So, yes this is certainly bridge pose, but with some safety modifications to create stability for the spine ❤