Strengthening Your Back After a Spinal Compression Fracture - Exercises for Osteoporosis

Hello, bone builders. I was asked a question on what can be done to strengthen your back after a spinal compression fracture. This video will help you understand why strengthening your back is so important after a compression fracture, and I'll show you a few simple exercises you can do to strengthen your back muscles.
You can check out some of my programs to help women manage osteoporosis and build better bones below.
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[@maguilliams]

Think moving down to the floor like that, completing exercises, then trying to get back up is risky for those of us with osteoporosis and compression fractures.

[@sarahmapes_bonebuildersystem]

Getting down to the floor is not for everyone if you are not comfortable getting down to the floor, then try these exercises out on your bed❤

[@mandysmith7812]

I’ve had 3 fractures and getting down on to floor is ok if you do it right,it’s good to stretch and not be afraid of your body. I spent to long being terrified of doing anything. I’ve been doing this exercise for a while now

[@sarahmapes_bonebuildersystem]

@@mandysmith7812 Mandy, It makes my heart happy that you are overcoming being terrified of doing things. It is a goal for me to give people the skills and confidence to move safely knowing how to do it in ways that are safe for them. I am glad that you are able to get up and down from the floor and that you are exercising❤ That is huge!!

[@southerngirl1408]

I’m 78 and I’ve had 2 compression fractures. My physical therapist told me NOT to do floor exercises. Doing that would be extremely painful for me. It’s probably okay for someone younger or who has less brittle bones. Mine are extremely brittle according to doctors

[@sarahmapes_bonebuildersystem]

@@southerngirl1408 You might try these out laying down on your bed once you have the medical okay and have completed physical therapy. Exercise for osteoporosis should always be focused on ways to make this work in your body not on trying to fit into a certain way of doing things. I hope that your recovery goes well ❤

[@jonathanwhite5640]

I SUSTAINED A WHIP-LASH INJURY 1976 to base of soine, told by hospital I had "sprained my back , so worked in Civil Enhinerig .In almost constant Sciatica, fsst forwad 24 months ago ,they CT`d my spine and diagnosed Oesto-arthritis + "Historicl compression Fravture plate1 lower spine/pelvis,so in 1976 i fractured mt spine and hand dug/et-all keeping a family.but i will do your exercis to keep the core ack muscles strong ,thanks.

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your injury! You are right that having a strong core is important for supporting your spine. Exercises will help even now. Please let me know if you have any questions.

[@chancelewis6514]

If I have scoliosis, does this become not recommended for a exercise or does it not make a difference?

[@sarahmapes_bonebuildersystem]

Many of the same exercises that are good for osteoporosis are also beneficial for scoliosis. Everything in this video should be fine for scoliosis. With scoliosis it is often helpful to start with a restorative pose that will help the muscles around the curve to relax. If anything irritates your curve back out of that particular pose. Let you body be your guide.

[@TWD2121]

did she say “blankie”

[@sarahmapes_bonebuildersystem]

Yes, I did say "blankie..." extra padding under the knees is often a good thing❤

[@deborahfitzgeorge6223]

Well I am 1 year post compression fracture with constant pain and I so wish I had found you 1 year ago. Simple, logical . So helpful. I just have fatigue from looking at so much of the other info and lists of exercises to do. These 3 are perfect for me and hopefully will strengthen the muscles around my thoracic spine.

[@sarahmapes_bonebuildersystem]

I am so sorry that you are experiencing constant pain! I am glad these exercises are ones you can do and that this is helpful ❤ Please let me know how things go and if you have any questions.

[@chetan1742]

How is the pain for you now?

[@tonyaporter7836]

I fell from a ladder 4mths ago and suffered burst fractures in L2 and T11. I also shattered my left wrist with compound fractures in 2 places. There jas been alot of therapy for my hand but I feel like I have been left to figure out my back pain on my own. My physiotherapist for my back has been so incompetant and lacks confidence in her work when it comes to my back. It's scary not knowing what i can and can't do to prevent furtjer injury

[@lindalemke2411]

Thank you for all the information that have provided; all of your time is so appreciated. I’ve had several compression fractures and now I’ve got to rebuild my body again ❤

[@homemakersheart3614]

I am so glad I found you. I have an old compression at T7 that was just discovered by accident last year. (An xray of lungs found mild scoliosis and the T7) I went through months of PT, each time I got a new exercise and I was worn out. Too much to do in a day with walking, cooking, housework, errands etc. The gal reduced it to 5 key ones but my back still gave me fits if my husband hugged me or I lay on the floor to play with kittens. Back to the DR a few weeks ago for another suggestion. He now thinks my neck is involved since I have mild arthritis, so back to PT. Big eye roll here, I feel brushed off. Since they can't do surgery, it's off to PT. Again. I am reluctant. No one has showed me how to protect my back as you have as I am aging, THANK YOU. I send a hug and a warm cup of tea. PS Where did you find the mat for kneeling??

[@sarahmapes_bonebuildersystem]

The mat for kneeling came from Amazon. I use it all the time because it is lightweight. I haul it all over my house. I am sorry about your fracture. Has it healed well? Dealing with scoliosis can be frustrating as well. Protecting our spines is super helpful and I am happy to hear that you are benefiting from this information about protecting your spine ❤I actually just had a cup of warm tea and I hope you treated yourself to one today as well🥰

[@juliepomp5843]

Kneeling mats are also generally available wherever gardening supplies are sold.

[@sarahmapes_bonebuildersystem]

@@juliepomp5843 Excellent idea! I need to pass it on generally🥰

[@izakrai9757]

M ko

[@Empregosparafobicossociais]

@@sarahmapes_bonebuildersystem Can these exercises be done by elderly people?And what about elderly people who have these fractures permanently?

[@lorimiller7949]

You are an absolute GODSEND!! I found out in Jan that I have a c.f. of L1 (osteoporosis) and have been asking my Dr. about exercises. He said to wait until I get an MRI, which I was finally able to do about 10 days ago. ( Don't you think 2 months is an insanely long time to have to wait for an MRI? ) So he just gave me the green light to schedule P.T. And the soonest I can get scheduled for is June 13!! 😢 I have been having muscle pain in my extensor muscles, so you are an answer to my prayers! I will definitely start these exercises today, THANK YOU! And I am so glad I opted out of the "bone cement" surgery; sounded like a great idea, but at this late date I thought it too late for that be effective...

[@sarahmapes_bonebuildersystem]

Lori, I am glad you found my channel and that htese exercises are helpful! As you start doing them, please let me know if you have any questions and I am happy to help ❤ I am sorry that it is taking so long to get into P.T. That is incredibly frustrating!

[@janetrodriguez6749]

I fell out of the back bed of a Jeep Gladiator a year ago that was going 5 mph. I have multiple bulge discs. The worse pain comes from a fracture in T11. I also have osteoporosis. I’m 57 y/o. I have been doing some of these exercises on & off. I’m going to commit to doing them everyday & come back with monthly updates. I’m sick & tired of this annoying pain & having to sleep on my side all the time. Can’t even sit for longer that 1/2 hr without feeling uncomfortable.

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your accident and the pain that you are experiencing on a regular basis! I hope that these exercises help you to heal and to get out of pain ❤ I would love to hear how things are going for you periodically.

[@MarliceAlves-k5c]

Thank you! Looking forward to do these. I have been cleared to exercise, but I'm also dealing with a knee issue so I will be doing it on the bed for now. I was so active, cycling classes, strength training, whole-food, plant base diet.... and i ended up with fractures of T5,6 and 8.

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your fractures! It is good that you are healing ❤ Doing these exercises in bed is a good call. You can build strength and get better and even after having a series of fractures you can still live an active healthy life. I have several clients who have had a series of fractures and even hip fractures and they have recovered and are able to live active lives. Do you know about sparing your spine? That is absolutely essential post fracture to heal properly and not have compressions get worse. I have a series on this channel showing some different ways to spare your spine. I hope you find it helpful for healing too❤

[@marinaashraf7620]

​@@sarahmapes_bonebuildersystem I'm 20 and had a car accident four months ago , I had about 11 fractures all over my body including my hip , clavicle , ribs and a compression fracture of T5,6 and 7 similar to the case above. Still have pain in my back even after 12 sessions of physical therapy. Thanks god, I started to restore my health. I have some depression bcz of my 15 yrs old sister died on the same accident. I hope you to advise me what to do to prevent more kyphosis and worsening of my case cuz my MRI shows narrowing of spinal canal and bulging of the disc but my doctor told me that I don't need an operation right now but I have to prevent bad habits not to have it.

[@TarikRom-hu3jj]

Any updates

[@myjourneyhome]

could you share how you fractired your vertebrea and how are you doing now? Thank you

[@julierichens4218]

Thank you for clear, calm instructions

[@sarahmapes_bonebuildersystem]

Julie, I am glad the instructions are clear and helpful❤

[@updateapril]

Thanks for the data on re-injury. It's motivating to know what actually works.

[@sarahmapes_bonebuildersystem]

I am glad this is helpful inforamtion for you ❤

[@ariespinohermoso6983]

I had l1 fracture 8months ago when accident happen until now aching 😢what will im going to do please help me😢

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your fracture and that it is still causing you pain! Do you get down to the floor or not? I would reccomend different things depending on your comfort level. It is really important to strengthen your postural muscles. I have another video that says it is for kyphosis, but the exercises in it are designed to strengthen posture for anyone and they are all done while sitting in a chair if that is helpful.

[@basilrose]

How do I know how many repetitions to do, and for how long? It's a constant struggle between over-doing and going into spasm, and under-doing out of fear of going into spasm. In 1972 when I was 14 years old I fractured L3, L4, and L5 in a fall from a horse. I didn't receive PT afterwards, only bed rest and wearing a back brace for a year. I was in an abusive household so there was collective denial that I'd been injured. As soon as I was out of the hospital I was expected to return to school and work as though nothing had happened, and if I complained of pain or weakness in my lower back I was punished. I've stumbled through life disassociated from my body and the chronic pain has gotten progressively worse as the years go by. The emotional maturity that's come for me post-menopause is helping me to finally become aware of and come to terms with the injury, and the need to release the trauma that's been stored in my body and psyche so I can live more fully for the remainder of my life which I expect to be long! Except for the lack of fitness and strength I'm healthy as I eat wholesome food, drink plenty of filtered water, get lots of fresh air, and have learned to reasonably manage stress. I've been to countless conventional and alternative health practitioners over the years who have given me lists of various exercises. But I have never found someone willing to help me design a strength-building program and schedule, and closely monitor me so I know exactly what to do and when so I can build strength without fear of eliciting spasm. How can I find such a person? Thank you very much for reading and for any advice you can give 🙏

[@sarahmapes_bonebuildersystem]

It sounds like you have overcome a lot in life ❤ For exercises that I teach in this video, start with doing them one or two times. If that is alright, then move onto doing more of them up to about a set of ten. The ideal goal would be to hold things for 10-12 seconds. Strength is built gradually with consistency. It is not a race and don't feel like you have to over do or create pain in your body such as spasming. Be patient with yourself and the process. If you were to do some of these exercises twice, but most days of the week it is preferable to doing a whole bunch of them and then hurting and not being able to come back and do them again for another week. Learn to listen to your body and when it has had enough, stop. Come back in again the next day, and so on. Things can get better in your body. If you are looking for someone to wok with locally in your area, you might try a personal trainer at a gym, but make sure that person understands you are working with old injuries. You might also try finding an experienced yoga teacher who is comfortable working with injuries and ask if they would do some private sessions to create a personalized plan that you feel comfortable and good about. If you are looking for an online option, I am comfortable working with people with injuries and fractures and would be willing to talk and work with you.

[@julierichens4218]

​@sarahmapes_bonebuildersystem thank you for being kind😊

[@julierichens4218]

My heart aches for you, friend. I understand what you are expressing here very acutely. My prayers are with you 🙏 ❤️

[@gemmapearson792]

can you direct me to the source you got the stats from about exercise and re fracture please :)

[@sarahmapes_bonebuildersystem]

Yes! I have gotten much better about citing my sources the longer I have this channel... I am so sorry that this source was not directly cited in the video. The source is below: Huntoon EA, Schmidt CK, Sinaki M. Significantly fewer refractures after vertebroplasty in patients who engage in back-extensor-strengthening exercises. Mayo Clin Proc. 2008 Jan;83(1):54-7. doi: 10.4065/83.1.54. PMID: 18174007.

[@audunjohansen]

Very nice, thank you. Good that you showed the statistics at the start. I have always stopped doing exercises because I thought it did nothing

[@sarahmapes_bonebuildersystem]

I am so glad the statistics were helpful! I think it is lot easier to be motivated to do something once we understand how it helps🙂

[@n.thamizhseran7585]

80 year old female, 6 months over after the L1 fracture, is it advisable to perform the exercises suggested by you ? Advice please.

[@sarahmapes_bonebuildersystem]

These exercises are alright to do if you are comfortable getting down to the floor and laying on your belly. You could also do these exercises laying down on your bed if you make sure to position yourself so that you have enough room to bring your arms out in front of you. I know women post compression fracture who are in their eighties that do these exercises and also women who would not be comfortable doing them. Enough time has past that you should be fine as far as healing goes, but use your best judgement to determine how comfortable you are getting down to the floor. I hope that helps ❤

[@n.thamizhseran7585]

@@sarahmapes_bonebuildersystem Thank you very much.

[@IvyLur]

Are these exercises safe after fixation surgery for a burst fracture?

[@sarahmapes_bonebuildersystem]

Is your burst fracture the result of an accident, like a car accident? The reason that I ask is that if it was caused by a car accident it is possible that your bones could have gone different directions than a most compression fractures. I would check with a physical therapist about what is recommended for you to be sure that you are doing what your body needs. In general if you have the okay to exercise these exercises should be safe for strengthening your spine which is really important after fracture.

[@angelakimber3255]

I have a massage table lowered so instead of the floor I use my table 😉

[@sarahmapes_bonebuildersystem]

A massage table is a great idea! I love it❤

[@christuffer]

I have multiple compression fractures t8-11 last year, and now t12 a month ago. Both from accidents. Someone give me hope. I was going okay until the recent accident.

[@sarahmapes_bonebuildersystem]

You can heal!!! Things can be okay!!! Having had fractures from accidents, your body should heal well since you don't have "bone loss from osteoporosis." It will take time, but our bodies are resilient and this will get better.

[@TarikRom-hu3jj]

Any updates

[@TarikRom-hu3jj]

​@@sarahmapes_bonebuildersystem i can walk i have just fracture to the c6 c7 and l5 im conenserned about the right hand and leg are wereak its only 3 months now since the accident what do u think 😊

[@sarahmapes_bonebuildersystem]

@@TarikRom-hu3jj I am so sorry to hear about your accident! I am thinking that it would be helpful for you to do some exercises to strengthen your right side. This could involve using resistance bands or using hand weights. If you do an exercise on boht sides, you might want to try doing it an extra time on the right for the time being to work on building strength for that side ❤

[@sarahmapes_bonebuildersystem]

@@TarikRom-hu3jj Are you looking for a follow up set of exercises from this video?

[@a.maya12]

That position facing the floor is not for me.

[@sarahmapes_bonebuildersystem]

Have you tried doing this in your bed? That will hopefully make this accessible.

[@lumity238]

When can i exercise, i fell hard on my butt and cracked my l lumbar compression fracture 😢 im an active person but have osteoporosis penia . Im devastated 😞

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your lumbar fracture😢 It is important to get the medical okay and then you are clear to exercise. This might come from your doctor or a physical therapist when you have completed P.T. You will be able to exercise again and continue your active lifestyle❤ I work with several clients who have recovered from fractures and are living an active lifestyle. There is hope and you can do this as well ❤

[@lumity238]

Thank you

[@sarahmapes_bonebuildersystem]

@@lumity238 Absolutely💕

[@anumsultana1985]

When did you start to sit with support? Pls reply my mother had a t12 compression fracture on 2nd January

[@Moonglo22]

Just found your video. I had 2 compression fractures L2 and L4. I refused the vertebroplasty. So glad I did. Thank you for the exercises!

[@sarahmapes_bonebuildersystem]

I am glad you have found these exercises too ❤ I hope everything goes well with your healing process and that you are able to strengthen the extensor muscles of your spine well!

[@chrisgriffiths3629]

which country are you in to be offered vertoplasty ?

[@sarahmapes_bonebuildersystem]

@@chrisgriffiths3629 I live in the United States

[@Moonglo22]

@@chrisgriffiths3629 USA

[@Moonglo22]

@@sarahmapes_bonebuildersystem I am doing very well thank you. It’s been almost 2 years. It wasn’t easy but I didn’t have the vertebroplasty and I am very happy about that.

[@jouffroy47]

I am 75. I understand that I have quite a number of compression fractures down my spine [both thoracic and lumbar] and have lost nearly 3" in height as a result. I have never had vertebroplasty, but do have spinal stenosis in the lower back. Should I be avoiding any of these exercises?

[@sarahmapes_bonebuildersystem]

Spinal Stenosis may cause pain and you may want ot avoid small back bends. Let your body be your guide. If you feel pain bac out and stop. If your body is comfortable with these movements then I would do them and work on strengthening your back. Please reach out with any other questions that you have. I want to help and I hope you heal quickly and well ❤

[@Darlene-s7q]

I have a compression fracture old Dr.s never realized. New Dr. gave diagnosis. 2years now .extreme fatigue.😢

[@sarahmapes_bonebuildersystem]

I am so sorry! I hope you are able to get more energy and that things get better ❤

[@AnjaliSharma-jg5gd]

My brother age 17 suffering with steroid induce osteoporosis his T- score is -6.2 and he is have compression fracture in the T5 to t7 and L1 to L4 . He is not able to stood without the help of brece and support. Please suggest some exercise which helps in his situation to recover his bone strength and reduce back pain. He received is first zolendronic acid infusion in july 2023 and still on 10mg steroidal therapy due to autoimmune disease.

[@sarahmapes_bonebuildersystem]

During the next wek, I will be creating a video for kyphosis with some strength building exercises that can be done in a chair. Some of these exercises may be appropriate for your brother. Please keep an eye out for it. I am so sorry to hear about your brother's situation!

[@shazben9822]

Last yr I had two severe wedge fractures at t6/7 which has caused me to have kyphosis and height loss I was almost 5.2 feet now 4feet 10inch I’m hardly ever pain free I didn’t find out for 5 months after the fracture as I was told my pain was muscular due to coughing as I have very severe emphysema and have terrible breathing difficulties The doctors failed to pick up on the fractures 5 months before it was only by chance that I had a Ct scan to find gallstones It clearly states the fracture were present on X-ray back in the March I was carrying on as normal Bending twisting ect Now my pain is so much worse and the curve is worse to I was given a brace not to long ago this is over a yr since my fractures It’s not working out to well as it’s far to painful to sit down with it on I feel like I’m leaning on a hard door and my lumbar spine has allot of burning pain I also have dengerative disc disk with cats on my spine so I think the brace was to little to late so to speak I need to get some strength as my legs start to shake I can’t raise my arms right up anymore and cannot climb stairs or get on the floor I’m wondering what excersise of your I can do without going on all 4s and so frightened more fractures I’m on alendronic acid and the specialist has recommended I go on zoldronate infusion which I’m frightened to have You obviously know your stuff and I’m reaching out for advise on the safest excersise that you do for me With not breathing very well I do tend to sit allot with a cushion behind my back and sleeping I don’t lay flat as I can’t breath so prop myself up in a recliner position Is this position ok for my spine ? Sorry for the length message

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your fractures! There is still a lot you can do without getting down to the floor. I am linking a video that has exercises you can do from a chair that are designed to help with kyphosis and posture. With kyphosis one of the most helpful movements is lateral or side to side stretching. Since it is difficult to lift arms up overhead, opening up through your side body can actually help to take pressure off of your internal organs inside your rib cage. This can help make breathing a little bit easier and it is worth working on ❤Let me know if you have questions about the exercises in the video link below. I want to help. Long messages are fine! They give me more ingformation to work with. kzbin.info/www/bejne/bnOtdpuljM2Sn6csi=vUVueNSg5f9s2r3j

[@nicoleperron3315]

I was diagnosed with multiple compression fractures and several rib fractures. I was also diagnosed with severe emphasema, so the lung specialist gave me exercises for the lungs but didn't take into consideration my back, it hurts to do them, I'm terrified of my back getting worse so right now I'm doing nothing but no one told me what to do for my back, just oh you have severe osteoporosis and you can break a bone by just moving.....so is there any exercises that would be beneficial for me and I can't get on the floor, well I can get down but I'm liable to stay there.

[@sarahmapes_bonebuildersystem]

There are many exercises that you can do to strengthen your back. Given the situation with your ribs, I would not start with these exercises because that would put pressure on your ribs... I have another video which I will link to in just a moment that has some exercises that you can do seated in a chair with resistance bands. Those exercises will strengthen your back and help you improve your postural muscles without your needing to lay down on your stomach. Also, lateral motion- think of this as a side stretch will help to take pressure off of your lungs which would be helpful. You may already be doing that with exercises for your lungs. I will link to the other video. Please let me know if you have questions about it ❤ kzbin.info/www/bejne/bnOtdpuljM2Sn6csi=xZ6mhX-16Ukd7vPY

[@chrisgriffiths3629]

Please do not take any of this advice as correct !!! This women has never experienced a spinal fracture or she would know this cant be done even lying on the floor up to a year after a spinal fracture and especially with compression fractures that cause kyphosis , doing this your back would go into spams and you could fracture . Also spine jack Kyphoplasty which is better than Vertoplasty , does not make the spine stiff or any more likely to re fracture has to be done within 12 wks of fracture and is very valuable to not suffer a years bone pain !!! . The figures of refracting are totally incorrect !!!! the most important thing after a spinal fracture is to get a tight back brace on and when the bone has set then work on re strengthening the core and swimming is the bes exercise for all of this !!!

[@sarahmapes_bonebuildersystem]

Chris, I am sorry that you have experienced so much pain from having compression fractures. The data that I use came from this scientific study: pubmed.ncbi.nlm.nih.gov/18174007/ Huntoon EA, Schmidt CK, Sinaki M. Significantly fewer refractures after vertebroplasty in patients who engage in back-extensor-strengthening exercises. Mayo Clin Proc. 2008 Jan;83(1):54-7. doi: 10.4065/83.1.54. PMID: 18174007. The exercises that I share I learned in my BoneFit training and I have worked with numerous people who have used them post fracture successfully. It is important to remember that no exercise is appropriate for everyone. Each person's situation is individual and may require adaptation. The information that I share on myKZbin channel is general, but when I work with people I adapt for their individual situation and needs. Here on KZbin, I encourage you to find ways of adapting these exercises in a way that will work for you. I wish you a healthy recovery.

[@franciskim8247]

Hello Huge thanks for the video you posted. Can you tell me which study you cited in the beginning of your video? I really appreciate it

[@sarahmapes_bonebuildersystem]

Yes, Here is the link and study cited: pubmed.ncbi.nlm.nih.gov/18174007/ Huntoon EA, Schmidt CK, Sinaki M. Significantly fewer refractures after vertebroplasty in patients who engage in back-extensor-strengthening exercises. Mayo Clin Proc. 2008 Jan;83(1):54-7. doi: 10.4065/83.1.54. PMID: 18174007.

[@sabinadoughty9122]

Have an acute mild compression fracture of the superior endplate of the L1 vertebral body

[@sarahmapes_bonebuildersystem]

I am so sorry that you are having to go through this! I hope you heal quickly ❤

[@weeverob]

i would think vertebroplasty would strengthen the vertebrae from within and actually make it stronger than the untreated vertebrae. why does vertebroplasty weaken the bone?

[@sarahmapes_bonebuildersystem]

That is a really interesting question. Okay, so take this with the understanding that I am a health coach and fitness professional not a physician, but John Hopkins is listing that vetebroplasty reduces blood flow to the bone. Blood flow is where all the nutrients are coming into the bone, so it then seems reasonable (we are back to me now) that with reduced blood flow the bone is not able to get everything it needs to heal and be healthy and strong. Also vetebroplasty is going to restrict movement of the spine which will also make it difficult to strengthen the spine. Here is the link to John Hopkins: www.hopkinsmedicine.org/health/treatment-tests-and-therapies/vertebroplasty#:~:text=Vertebroplasty%20Risks&text=Blood%20loss,Nerve%20root%20irritation I hope that helps!

[@Padraigp]

What is the basis of reason for giving these excercises. Back bends are not recomended at all for compression fractures of the spine with kyphosis or osteoparosis. So cannot see your recommendstions as reasonable.

[@sarahmapes_bonebuildersystem]

All of these exercises are chosen from my BoneFit training and are reccomended for people with compression fractures. All exercises would need to wait until a person has medical approval post fracture for healing. It is important to keep in mind that not all exercises are going to be appropriate for everyone. The first exercise that I would start out doing post fracture that I show in this video is actually not a backbend, but an exercise that is designed to keep the spine strainght while stimulating the extensor muscles of the spine. There are different ways of strengthening the extensor muscles, but it is important to do so post fracture. If someone has medical approval backbends are a great way to strengthen the spine and fight against potential kyphosis.

[@shanusonu8207]

I have had burst comparison spine surgery L1 after to month. Bt pain still there after surgery . What can be done for it

[@sarahmapes_bonebuildersystem]

If you have the okay post surgery, I would see if you can work with a physical therapist. A physical therapist will likely have exercises thatyou can safely do that may help reduce the pain. The PT may also be able to do some deep tissue massage that may be helpful for increasing blood flow to the area that is healing in your lumbar spine and also to possibly help break up any scar tissue that the surgery caused. Scar tissue that develops in surgery can also sometimes be painful. I hope that helps ❤

[@conniemsmaltesecross6230]

I am three months post compression fracture and the statics mentioned here about refracture are scaring me to death. Just came across this video today.

[@sarahmapes_bonebuildersystem]

Connie, please don't let this information scare you. While compression fractures are the most common fracture, they are also the easiest to heal from and the easiest type of fracture to prevent. Preventing future fractures is the important thing to work on now. You can make this okay ❤

[@Darlene-s7q]

Thank you can't wait to get the go ahead when I see pin specialist. Excersizes seem very promising.❤

[@sarahmapes_bonebuildersystem]

These are good ones! When you are ready and try them out, let me know how it goes ❤

[@anikm111]

Hey doctor! My mother is health inspector where she has to walk 3-4 kilometres every day for field visit in a remote country area. Recent MRI shows she has a L1 compression fracture due to Severe osteoporosis. My question is that is it okay for her to walk that much everyday or she has to leave her job? Thank you

[@sarahmapes_bonebuildersystem]

I am not a doc, but a certified fitness professional with training for osteoporosis. I believe your mom should be alright walking. Is the fracture recent? If so, she may need some time to recover before continuing her work. Checking in with a medical professional about that could be a good thing. Once your mom has healed it would be a wonderful thing for her to work on exercises to strengthen her back. I hope she heals well and that things go well for her❤ Please reach out if you have other questions.

[@revathysathishkumar6049]

I had mild anterior wedge compression of d12 vertebral body and l5 s1 intervertebral disc space is reduced due to accident I really scared more. Will you please suggest any exercise for me

[@sarahmapes_bonebuildersystem]

First know that things can be okay ❤ There is another video that I put out last week with 5 ways that you can strengthen your spine that I encourage you to check out. It has exercises beyond the ones in this video that will help you strengthen your spine and recover well. Make sure that you have the medical okay to exercise before you start.

[@TarikRom-hu3jj]

Qny updates

[@evelynmichels7353]

How would I at 84 years of age be able to get back up.

[@sarahmapes_bonebuildersystem]

Evelyn, this is a great question! If getting up and down from the floor is difficult, I would choose to do these exercises while laying down in bed, and then when you get up you are moving out of your bed. Also, if you want to get down to the floor and back up again there is a technique for doing that. You would move over onto your side and then come up to hands and knees possibly with a blanket or padding underneath your knees and use a chair to make the transfer. I should make a video showing how to get up and down... I think this is a topic where it would be really helpful to see how to make this happen.

[@syedashik3378]

My doctor advised to last exercise for 20 times every 10 second per time. This exercise is very easy. Thanks

[@sarahmapes_bonebuildersystem]

I am so glad this is helpful!

[@patriciamcbride5131]

Thank you for these exercises. I had three spine fractures caused by osteoporosis. I'm still waiting to see a specialist.

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your fractures! I hope that these exercises are helpful for you and that you heal well ❤

[@vanlifebayou]

Same. Three also Osteo also. I did not go the medication route. Hope you are getting some peace. Scary diagnosis (4 yrs now) but there is light at the end of this tunnel I promise

[@sarahmapes_bonebuildersystem]

@@vanlifebayou I am so glad that things look better 4 years later than they did when this first happened to you ❤

[@oliviaott2355]

I’m just have compression fracture, when I can start exercises?

[@sarahmapes_bonebuildersystem]

Olivia, you can start exercising as soon as you have the medical okay from your doctor. I am so sorry to hear about your fracture! These exercises are a great choice once you get the medical okay.

[@kzp5249]

Thank you so much for your video, short and informative. My endocrinologist/diabetic physician sent me for a scan and that picked up mild fracture on T4( can’t get hold of physician as she is on leave for the month). So I have no idea on treatment and when to be active again , ie apart from Google and you tube videos. How long should one rest before being active again? Can I continue to pay golf and if so how much rest should I have before starting again? I have just started playing and I love it and it has been something I really looked forward to since I can’t do much else due to foot pain knee pains fibromyalgia and recovering from a vein operation that didn’t go entirely well.

[@sarahmapes_bonebuildersystem]

The typical healing time for a compression fracture is between 8 and 10 weeks. The general rule of thumb is to get medical approval to begin exercising again. You may be able to check with a physical therapist or another doctor in the meantime to see how healing is going. Is your compression fracture painful? They can vary considerably from no pain at all to incredibly painful with every possibility in between too. If you do not have pain, proceed by listeneing to your body. If something causes pain, then stop. If it doesn't then you are likely okay. Once you get a medical okay you should be alright playing golf.

[@kzp5249]

@@sarahmapes_bonebuildersystem thank you so much for your reply. My pain level has decreased a lot, but it is still slightly painful since I have started doing a bit of physical work.

[@sarahmapes_bonebuildersystem]

@@kzp5249 Keep healing❤ This can get better!

[@russellelting8430]

The exercises feel great, I’m on my first day after the occurrence of my T12 compression fracture.

[@sarahmapes_bonebuildersystem]

I am glad they feel good. Do you have medical okay to exercise? If you do these exercises are perfect❤

[@annuaan]

How you doing now??

[@Viva8743]

Thank you for this

[@sarahmapes_bonebuildersystem]

Glad to hear it is helpful ❤

[@HananGrow]

Thank you for emphasizing on the details 👏❤️

[@sarahmapes_bonebuildersystem]

I am so glad this is helpful for you❤

[@bettytrevisani8679]

Tk you for your help!🌹

[@renad1801]

Should I do it daily? Or how often

[@sarahmapes_bonebuildersystem]

The ideal is to exercise for osteoporosis 5-6 days per week. Do what you can and works with your schedule and don't worry about what you don't get to. We can all only do so much❤

[@ShivdasHaripal-ow6tq]

Thanks

[@sarahmapes_bonebuildersystem]

Happy to share

[@DamianChaparro]

Thanks!

[@sarahmapes_bonebuildersystem]

Glad this was helpful!

[@jenniferrobinson5352]

Have you a similar exercise without being on floor

[@sarahmapes_bonebuildersystem]

I would try these same exercises out while laying down on your *tummy on your bed* as a way of doing them without getting down to the floor. Let me know how that goes and if you need other modifications❤