People affected by osteoporosis face a heightened risk for small compression fractures in the spine. But you may be able to lower your risk of sustaining them. A study by the Mayo Clinic has shown that people who regularly strengthen their back extensor muscles experience significantly less osteoporosis-related fractures than people who don’t.1 Here are 3 exercises to help you strengthen these muscles and manage your osteoporosis:
Strengthening the back muscles can help significantly decrease the occurrence of osteoporosis-related compression fractures. Read When Back Pain Is a Spine Compression Fracture
This exercise calls for you to bend your spine backward.
Aim to complete 10 repetitions.
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Here’s a slightly more advanced form of the previous press-up exercise:
This position is typically held for 1 to 2 seconds and repeated 10 times.
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Here’s an advanced extension exercise that targets your upper back muscles:
One modification of this exercise instructs you to lift your legs off the ground as well. A doctor or physical therapist can help you find the variation that works best for you.
These exercises may not only help to increase your bone mass but also strengthen your muscles, which can better protect you from a fall or other trauma. It is recommended you perform these exercises with the guidance of a health care provider.
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