Osteoporosis: Building Strength From the Inside Out
By Dr. Steve Osovsky PT, DPT, MS, GCS
What Is Osteoporosis?
Osteoporosis is a condition that causes bones to become weak, brittle, and more likely to break, even from minor falls or bumps. Think of it as your bones losing their “scaffolding” over time. It often develops quietly, without pain, until a fracture occurs. The most common fracture sites include the hip, spine, and wrist.
Osteoporosis is common, especially among women after menopause, but it can affect men too. The good news? There’s a lot you can do to protect your bones and stay strong and independent.
Why Does It Happen?
Bone is a living tissue that constantly renews itself. As we age, bone breakdown can start to outpace bone formation. Factors that can contribute include:
Hormonal changes (such as lower estrogen or testosterone)
Family history
Low calcium or vitamin D intake
Sedentary lifestyle
Certain medications or medical conditions
How Physical Therapy Can Help
Physical therapists play a key role in osteoporosis management. The goal isn’t just to manage bone density, it’s to help you move confidently, reduce your risk of falling, and maintain your independence.
Here’s how PT can make a difference:
1. Safe, Targeted Exercise Prescription
Weight-bearing and resistance exercises are essential for bone health, but not all exercises are appropriate for everyone with osteoporosis. A physical therapist can:
Design a safe, individualized exercise program to promote bone growth and/or maintenance
Teach proper lifting and posture techniques to maximize efficiency and stimulation
Gradually progress intensity for continued gains in strength and balance
Common exercise types include:
Resistance training: using weights, bands, or body weight to stimulate muscle growth and bone loading
Weight-bearing activities: walking, stair climbing, or gentle jogging
Balance and agility work: to help reduce the risk of falls and potential fractures
Postural training: strengthening the back extensors to reduce spine curvature and compression fracture risk
2. Fall Prevention Strategies
Since most fractures result from falls, prevention is key. Physical therapists can:
Assess your balance, gait, and strength
Provide balance and coordination exercises
Identify environmental hazards in your home and suggest modifications
Teach safe movement strategies (for example, how to get up from the floor safely)
3. Pain Management and Post-Fracture Recovery
If you’ve had a fracture, your PT can help you regain mobility, posture, and strength with gradual and progressive movement training. Early intervention helps you avoid further deconditioning and loss of independence.
4. Education and Empowerment
Your PT will help you understand:
How to move safely in daily activities
How to integrate exercise and nutrition for lifelong bone health
How to monitor your progress and maintain confidence in movement
Osteoporosis doesn’t have to mean frailty. With the right plan, you can protect your bones, improve your posture, and stay active for years to come. Here at Shore Strength Physical Therapy, we can be your guide in this process, helping you move better, build strength, and live with confidence.