Osteoporosis Exercises - Ask Doctor Jo

With Osteoporosis, exercising is very important to help slow the process of bone weakening. Weight bearing and muscles strengthening exercises can be very helpful. See Doctor Jo’s blog post about this at: www.askdoctorjo.com/osteoporos...
Many people who suffer from osteoporosis often have a misunderstanding about impact activities. They can help keep the bones strong. Here are some exercises that might help.
First, you are going to do squats. The best way to do a squat is to give yourself a target like a chair or couch. You can also put a phonebook on the chair if the chair is too low to start. Spread your feet slightly more than shoulder width apart, and make sure your knee does not go in front of your toes. If you need to sit all the way down, you can, but try to just tap the chair with your bottom. Start off with just 10 of these, and try to work your way up to 20.
The next exercise will be a standing hamstring curl. Hold onto something to start off with so you can do the correct form. Keep the top part of your leg even with the leg you are standing on. Pull your heel back to your bottom as far as you can without bringing your knee up or flexing your hip, and slowly come back down. If this is too easy, you can add some ankle weights.
Now is a heel raise off the ground. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25.
Then you will do a bicep curl. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don't let the band control you!
Finally will be a 4-way hip exercise. These will be without a band or weight, but you can add them as these become easy. Make sure you are holding onto something sturdy for balance, and for correct form. Keep your foot facing forward, and slightly kick out to the side. Then slowly come across your body, swinging your leg from side to side. Then you will kick front to back. Try to keep your leg and upper body straight through out the exercise.
Other Videos:
Knee Arthritis Stretches & Exercises:
• Knee Arthritis Stretch...
Herniated Disc Exercises & Stretches:
• Herniated Disc Exercis...
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Osteoporosis Exercises:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@AskDoctorJo]

Buy a printable worksheet with the Osteoporosis Exercises in this video here: www.askdoctorjo.com/osteoporosis-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@slivefreelys4279]

Already subscribed ! What if the effected area is your backbone ?? Will these exercises help then ? Specially squats?

[@AskDoctorJo]

Thanks! Yes, this is for back, hips, knees, ankles, etc.

[@nasrinali2328]

Thanks Dr. Jo for your excellent videos they’re really nice. Wishing you more success and prosperity. ❤️

[@AskDoctorJo]

You're welcome, and thanks.

[@rahksayeed4837]

I could listen to her all day.

[@lisahooper121]

I love your videos thank you. I was JUST diagnosed with osteoporosis at 52! I was shocked. I thought I was healthy. These are helpful.

[@AskDoctorJo]

You're welcome, and thanks! Good luck.

[@CaritaXoXo]

Me too, at 50 😳 My Dr has me on once a week Fosamax but no other medications/recommendations and then get another bone scan in a year. So I’m curious to know what your Dr’s plan for you has been?

[@maridefrancesco1580]

Same here! I'm in shock actually. Has your osteoporosis improved after these exercises?

[@MrGazzyGoo]

Doing these exercises daily and found them very helpful with my osteoporosis.....Thank you

[@AskDoctorJo]

You're welcome.

[@anupammasharmma845]

Thanks! Very comfortable for a beginner like me.

[@rosachrispens7467]

Thank you blessings have a beautiful and blessed day

[@AskDoctorJo]

You’re welcome, and thank you. You too.

[@hollid175]

Thanks for another great video. I will add this to my daily exercise routine. I did some of these in therapy after my meniscus & lateral release surgery. We love you. Thanks for sharing

[@AskDoctorJo]

You're welcome, and thanks!

[@jagdishbahia9162]

Thank you so much Dr Jo👏

[@AskDoctorJo]

You're welcome.

[@sarareaz196]

Please also clarify which exercise is good for which bone. Very informative video. Thanks.

[@HA-kw7vq]

Great - shall do these everyday and hope for improvement - not keen to take the meds

[@trees5338]

Just subscribed, waiting for a diagnosis, broke my wrist almost 5 month's ago, surgery took twice as long due to soft bones, so am having to look into exercises to improve my bones. Thank you for these videos.

[@AskDoctorJo]

Thanks, and you're welcome. Good luck with your continued recovery.

[@feltondavon69]

Thank you for this video it's helping alot

[@AskDoctorJo]

You're welcome. I'm glad it's helping.

[@nickriggio8807]

Dr.Jo great as always!

[@parvindersethi4016]

I have compression l can do these exercises

[@parvindersethi4016]

I have oestoporosis

[@polinaspirt861]

Thank you !

[@AskDoctorJo]

You're welcome!

[@user-sv5wd1zx3j]

Thank you for sharing

[@AskDoctorJo]

You're welcome.

[@dianaorlando3964]

Hi Dr Jo, love your exercises. Will you please explain the best way to bend when picking up something on the ground. I have scoliosis as well as osteoporosis. Thanks Diana

[@AskDoctorJo]

Thanks. I have a video for lifting objects from the floor. You can find it at: kzbin.info

[@memascabin1186]

Thank you

[@AskDoctorJo]

You're welcome.

[@janetbrooke9233]

Thanks!

[@AskDoctorJo]

You're welcome!

[@FlipMacz]

Tyyyyy!!!!🌿

[@susanmendoza2658]

I just started watching this video. I was recently diagnosed with osteoporosis. My questions: How many times a week do I do these exercises.? Do I have to do all exercises in a day? Thank you so much.

[@solidgalaxy3339]

Thank you Dr. J. Do you have excercises for the upper part and more specifically for the back?

[@AskDoctorJo]

I have several for osteoarthritis for the back, but not specifically for osteoporosis. You can find all my videos at: kzbin.info

[@Tangle2Brook]

Thanks

[@AskDoctorJo]

You're welcome.

[@dr.shoaibahmad6170]

Good explain

[@AskDoctorJo]

Thanks.

[@anupammasharmma845]

Thanks.

[@AskDoctorJo]

You're welcome.

[@margaretbailey1445]

Do the these exercises need to be done everyday or every other day. Thank you for your help.

[@AskDoctorJo]

You're welcome. You can do them every day.

[@portiasnyder1812]

Thanks for great information I need to get on these right away

[@AskDoctorJo]

You're welcome.

[@char5080]

Thank you I have osteoarthritis found n lost you n found you about to try this again

[@char5080]

Yes thank you making these videos dr jo keep at us ol timers lol

[@AskDoctorJo]

You're welcome!

[@bernieconroy1215]

Can you show how to use the band in the last ones?

[@nellthompson9235]

Hi can you recommend any exercises for my neck and head movement and for my lower back which is stiff. I have osteoporosis. Thank you very much .

[@JennyB957]

Thx . 🌹

[@AskDoctorJo]

You're welcome.

[@martak9494]

HI doctor, i have scheduled for a knee replacement surgery in Oct. 4th and i have osteoporosis, Doctor says Ok, please do me some advise.10 years i don't bend my right knee while walking (bone on bone). I'm 65 and still working

[@aikiminomori2261]

Does shaking my body on a rebounder help? I’m on prednisone for RA and my bones are deteriorating fast. I’m suffering from chronic fatigue and I don’t have energy to go through a lot of exercise. But I can do 5 minutes of rebounder at a time. Please let me know. Thank you!

[@seohlengtay6011]

Hi is pelvic tilt safe to do for people with osteoporosis in the spine why I ask is because people with osteoporosis is not supposed to do flexion in the spine but when we're doing the pelvic tilt exercise that is some kind of flexion in the spine..

[@LiliNealonViewfromaBroad]

Hi Dr. Jo! How often do you think these can be done? every day? every other?

[@AskDoctorJo]

You can do them 1-2 times a day. Good luck.

[@hilarypeters6945]

Do you have specific exercises for the hip if you have osteoporosis

[@yevenettea]

Dr Jo I was wondering if you can do these exercises daily especially if you're implementing weights? Thank you!

[@AskDoctorJo]

As long as you've been cleared by your doctor, that should be fine.

[@syedamehreen85]

Hi thanks for such telling such simple yet effective excersizes.Could they done during pregnancy? It's not yet proved that I have osteoporosis but after my second baby i had fractures twice with slight jerks.so I suspected osteoporosis.

[@lauren6009]

I recently had a bone density scan and my forearm bones are borderline osteoporosis. What exercises do you suggest for that part of the body? I already do Pilates, resistance band training and belly dancing.

[@AskDoctorJo]

Those all sound good. Yoga movements that have you on your hands and knees (quadruped), might also help too.

[@jeffreybabino8161]

Hi Dr jo my wife has osteoporosis she found out from her doctor what can she do to help her self thanks

[@nicemanlangit798]

me too. i had osteoporosis and im only 23 that time when i recognize it.. its so very painful.. i cant breath it well.. i cant stand or even sit.. my first attacked was so painful.. i thought i die that time.. 😭

[@AskDoctorJo]

Hopefully these will help.

[@lakshayjain8726]

I have also that thing and doctor sadi to replace my joints

[@maureenkidd6629]

My GP wants me to have Prolia shots twice a year for my osteoporosis. I've been reading up about this and there are side effects that have put me off taking it. Have you any thoughts on Prolia?

[@AskDoctorJo]

Sorry, I don't really know that much about it.

[@uwsgrrl2308]

I had an Reclast infusion last December. For the first time in 3.5 years, I received good news ie, my bones improved 30%. My Rheumatologist was pleased & so I am getting another Reclast infusion next month. He had said last year that if the Reclast didn't work, Prolia shots were the next step. I already broke mytibia in my right leg, had surgery & was in rehab for a month in 2017. I wish you good luck with whatever you choose to do. However, I suggest going to a Rheumagologist for osteoporosis, not a GP.

[@meghnamehrotra2033]

Hello doc, my mom's bones are weak and doctor has asked her not to exercise. It's very confusing. Should she?

[@mamoona1550]

Thanks Dr. Jo! Can we just combine your lower back, neck and osteoporosis exercises (I mean videos) ; as my mother is having collapsed L4 and osteoporosis.

[@AskDoctorJo]

You're welcome! Unfortunately, I don't know that answer since I can't evaluate her. Everyone is different. If there is any way she can see a physical therapist in person, they should be able to help her figure out a specific program for her and help answer yours and her questions.

[@mamoona1550]

​@@AskDoctorJo Thank You So Much!!

[@julieneed5665]

doctor jo hello what are the target areas for these exercises ...i have osteoporosis in the hips ... thank you

[@AskDoctorJo]

You're welcome. It pretty much targets everything: back, hips, knees, ankles.

[@mariajara6329]

Dr . I fracture 3 discs on my back 4 months ago I don't know when can I start doing ejercicio.

[@samlee2562]

it's a very complicated question, I'd get advice from someone who can see an x-ray of your spine and talk to you directly 👍

[@tokinadatsunayashiro1279]

Is this video all about to fix my posture to straight body because i have osteoporosis i am 15 yrs old and i am a hunch back teen year old boy answer my question pls :)

[@rociobassil1692]

I want to ask you about my neck always is tense and painful I was diagnose with osteoporosis what exercises to perform? Thaks

[@AskDoctorJo]

Unfortunately, I don’t know since I can’t evaluate you since it really depends on how severe it is. If you can, you should go see a physical therapist for an evaluation.

[@kevinbridger1454]

What resistance band should I buy for initial excercise please?

[@AskDoctorJo]

The lightest one of any brand. Different brands have different colors for the amount of resistance. So it depends on what you buy.

[@muhammadmudassar7426]

mam could we do these exercises as cool down exercises after workout 3 to 5 days a week

[@AskDoctorJo]

Yes, that should be fine.

[@lilianinafrica2243]

I couldn't do the first one, had a broken hip and femur. This exercise hurts the most.

[@AskDoctorJo]

You can modify them by not going all the way down to the chair or hold off on them until you can work on other things to get stronger.

[@adayinmylifebynoreenkazi7816]

Super

[@AskDoctorJo]

Thanks.

[@clembanag5081]

Agree woth avoiding acidic foods.

[@deepakostwal2905]

Diagnosed with osteopenia at 22

[@paulinelee8697]

Dr Jo, would these exercises help with osteoporosis of the lumbar area?

[@AskDoctorJo]

Yes, in general, they should help.

[@nehaahuja2002]

Can a person with knee problems do these exercises. ??

[@AskDoctorJo]

As long as they don’t increase the pain.

[@nehaahuja2002]

That means I should try & keep a watch isn't it Dr. 🙂

[@nehaahuja2002]

I would request you to plz upload video for osteoporosis exercises for those who are almost on the verge of knee damage like me. !!

[@klatha71]

@@nehaahuja2002 yes...

[@nehaahuja2002]

@@klatha71 you too have knee problem ?

[@lalilaliko2250]

After exercise I always pain my back when I stop exercising it goes away. Why it should be like that?

[@AskDoctorJo]

Unfortunately, I really don't know without getting to evaluate you. It could be a number of reasons. Have you talked with your doctor about it?

[@lalilaliko2250]

AskDoctorJo After the computer scan I was diagnosed osteoporosis and scoliosis in my chest area bones, as for the back pain the doctor said maybe I sprained my muscle as I have been always doing exercising like jumping rope, squats... He gave me the pill to fix the sprained muscle but it is the same when I am doing exercising, maybe I have to change a doctor. Anyway thank you for response.

[@jagdishbahia9162]

Hi Dr Jo! Do you any exercises for neck and shoulder please for osteoporosis ?

[@AskDoctorJo]

Yes, I have many for both. You can find them all at: kzbin.info

[@CricketNewJersey]

Can I do these exercises every day or every other day?

[@AskDoctorJo]

Therapeutic exercises can be done every day.

[@sharondiaz137]

can we do these every day DR JOE ?

[@bharathiisaacsabjavidhaina9221]

can I recover by doing these exercises

[@AskDoctorJo]

Unfortunately, I don't know since I can't evaluate you.

[@Judy122550]

I have osteoporosis in my spine I am 66 going to have a bone infusion Reclast on Friday.Why did Doctor tell me not to bend forward, my husbands cousin is a Doctor she said ,by bending forward a piece of bone could break off at the spine and that would not be good.What do you think about the Reclast?

[@AskDoctorJo]

Normal bending forward should be okay, but it's the extreme movements either way that could cause a fracture. I don't know very much about Reclast, except there are usually some side effects with it. Good luck.

[@ursulasantiago9025]

do i need to doit both sides

[@bharathiisaacsabjavidhaina9221]

mam doctor said that I have flexibility in my bones and also low calcium level so now I am taking calcium syrup but when I walk pain appears shall I continue walking and exercise

[@AskDoctorJo]

You will need to ask your doctor or physical therapist.

[@carolpowell5144]

I noticed you don’t have shoes on, should i do these without sneakers?

[@AskDoctorJo]

You can do them with either. Usually with shoes it's a little easier because it's more stable, and without shoes is often a little more challenging.

[@geetikatibrewal1381]

Hey... Cn u suggest any exercise for AVN patient .. I m having level 3.. Plz suggest

[@AskDoctorJo]

Do you have access to a pool? Aquatic therapy (not swimming, but exercising in a pool) is great for AVN because of the low impact.

[@geetikatibrewal1381]

@@AskDoctorJo thank u 😊 bt I don't have any excess of pool.😢.ny other therapy Plz...

[@AskDoctorJo]

Unfortunately, I don't have a specific video for that. The above video might help though.

[@elenifrimis7336]

How many times a week should this be done?

[@AskDoctorJo]

It depends on what stage you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.

[@howardnorris6948]

Do you have any flexibility exercises for osteoporosis?

[@AskDoctorJo]

It depends on how severe your osteoporosis is.

[@howardnorris6948]

Good answer so I guess I will ask my doctor. Thanks, all I know is I have it.

[@AskDoctorJo]

You're welcome. It definitely makes a difference. Good luck.

[@georgetteboone2529]

@@AskDoctorJo I have a very severe case. T-score -5.7 and I'd also like an answer to the flexibility question. Thanls

[@AskDoctorJo]

The best option is to go see a physical therapist for an evaluation, even if you just go for 1-2 visits for a home exercise program. Since everyone is at different levels, you might need modifications depending on many things, not just your T-score.

[@user-zv7vb5hi5g]

I am only 49.i couldn't right hand move back and don't hair properly beny so i xray and result osteoporosis. Osteoporosis exercises i can show this videos or other exercise done by me. So dr you can help me 🙏. I wait for your ans.

[@dorothytom5600]

Imagine the "Squat" as hovering over a dirty toilet. I think most women will understand the concept, That will get you into correct form!

[@AskDoctorJo]

Definitely!

[@haseebjan1144]

These exercises work for hip pain?

[@AskDoctorJo]

They can.

[@haseebjan1144]

Thank you

[@tammyfaloon9334]

If you have osteoporosis in your hip, does that most likely mean you have it in your lower back and legs too. Doctors won't tell you.

[@bharathiisaacsabjavidhaina9221]

mam i am 36 I have low density bones I have pain in my legs when I am walking I can't do any work pain appears in my hands my calcium level is also low how can I recover

[@AskDoctorJo]

If you go see a physical therapist in person, that is the best way to recover.

[@nikkin2119]

Does osteoporosis heal? I am 21. Can I get it cured?

[@AskDoctorJo]

Osteoporosis or osteoarthritis? They are different, and usually osteoporosis doesn't happen until much later in life.

[@nikkin2119]

AskDoctorJo osteoporosis. It happened to me as the side effect of my asthma medication. A hormonal inhaler called "Seretide". I used it for a year and recently found out that it caused me this problem. Now I have bunion on my feet, my legs aren't straight anymore as they used to be. And my posture is bad. And I am young. It scares me. I worry about the future. Cuz I really wanna become a mother in the future. But my doctor says that pregnancy will have its risks.

[@AskDoctorJo]

You can definitely prevent it from getting worse with proper exercises. If you can, the best thing to do would be to go see a physical therapist to get the best exercises for you.

[@nikkin2119]

AskDoctorJo but can my bones go back to their normal form?

[@AskDoctorJo]

Unfortunately, I don't know without getting to evaluate you.

[@eliammatg1384]

Im having severe back pain and no strength my back. What should i do

[@AskDoctorJo]

The best thing would be to go see your doctor.

[@pratibhabhandari9164]

Recently I was diagnosed with osteoporosis and I was shocked at first but I am used to it. I am trying to lose some of the belly fat I had and changing my eating. Among the precautions one has to make in order to stop wearing of the bone is keeping the body alkaline. This is what I discover first. My body used to be acidic most of the time regardless of what I eat. So keeping body alkaline is very important and then one must lose weight. Eating nutrients is important but if any food is making your body acidic then avoid such food for certain periods. It could be nuts, juice or any other food reduce reduce their quantity. Whenever you feel acidic, drink lots of water instead of medicine. Try to learn about calories obtained from certain food and also vitamins and nutrients. Your body and my body are not same so one has to do research by oneself to discover which food is causing one's body to be acidic is patients' job. One can advice one to eat certain foods but it is the patient who has to discover which food suits him/her.

[@jude8527]

Damn girl, that jawline

[@AskDoctorJo]

:-)

[@marciasiebels37]

Makes s ense

[@AskDoctorJo]

:-)

[@mihimmohammed9149]

Iuu

[@you_only_have_4000_weeks]

Just watch your video but tried your first three sets and it loose me up. I know the pain will come but I feel better. Will be do these everyday.

[@AskDoctorJo]

Hopefully they continue to help.

[@seohlengtay6011]

Hi is pelvic tilt safe to do for people with osteoporosis in the spine why I ask is because people with osteoporosis is not supposed to do flexion in the spine but when we're doing the pelvic tilt exercise that is some kind of flexion in the spine..