3 Things You Should NEVER Do If You Have Osteoporosis. PLUS Exercises You Should Do.

3 Things You Should NEVER Do If You Have Osteoporosis. PLUS Exercises You Should Do.


Hi folks, I’m Bob Schrupp physical therapist. Bob Heineck physical therapist. We are the most famous physical therapist Together we are the most famous physical therapists on the internet, Well in our opinion of course Bob.–Today Bob, we’re gonna talk about three things you should never do if you have osteoporosis, and I think these are pretty solid issues In my opinion –right, unlike the solidness of the spine with osteoporosis.–Wow what a segment. I thought that was a segway, so by the way if you are new to our channel Please take a second to subscribe to us We provide videos on how to stay healthy fit pain-free And we upload every day. Also go over to Facebook and like us because Brad and I As children were not liked it’s a sad story, and we’re trying to turn things around Why Bob?–I don’t know why Brad. Here we go. Okay, so let’s talk about number one Brad Your bones obviously don’t have the density that they should have with osteoporosis, and you’re going to be more susceptible to certain injuries And the one that we see quite often is a compression fracture. Right so with osteoporosis Oftentimes everyone not everyone but typically as you get older, in your 60s 70s more so with females but men have it too–yep very good point and A common way to get a compression fracture which a lot of people don’t realize, so here we got the spine It’s lined up you want to show how it’s lined up Brad? It’s lined up. You’re in in the right position now. So a common way to get a compression fracture actually is just to go ahead and bend forward like this and Do one of two things one if you fell You know that would put a great compression on the spine or two actually if you just lift something heavy and Your back is in that rounded out position Yep, just like that. You could develop a compression fracture just from that move. So if you’re gonna lift something heavy One you may want to rethink it, but two you want to make sure you’re in really good posture So everything’s all lined up. So we’re gonna demonstrate in a second here Why this bending forward like this can cause the compression fracture. I also, another Common one is people when they sit down if they fall into the chair–oh sure–in older people it’s relatively common They’ll kind of plop into the chair and that can really put some compression.–Yeah they’re in that rounded out spot, and now watch this, this is what happens And a lot of times the compression fractures happen right here where we call the hinge. Sure–and it’s on the thoracic area here where they- T11, T12 That’s where we often see it, so let’s go ahead. Let’s say, that’s T11 and T12 right there Brad, That’s thoracic 11 and thoracic 12, the mid-back. So actually we could have T 10 11 and 12, so we got 3 vertebrae here and Brad’s gonna show you what happens When you go ahead and round out the back and you have weight on there now yep That’s what can happen, the bone can actually compress down, so that’s that rounding forward And then you sit down, and you plop or just because the osteoporosis means that vertebra is weak It doesn’t have the integrity and it’s not going to accept this kind of force and they just crush And sometimes they actually inject cement in there now they try to rebuild it up again but it’s- You know once it’s done, it’s done. It’s not gonna expand back out like our cushion here. It just has to heal the way it is They could take you know months a lot of people are pretty uncomfortable for months, usually a few weeks they’re getting better But then we’re working at not bending forward not plopping because that just reinjures it, reaggrevates it Yeah so when we have somebody with a compression fracture we really avoid any bending forward at all We might even do a little bit of bending back But you know with osteoporosis in general posture is very very important. Alright the second one is gonna be obvious to everyone I apologize for including it, but there are things to help prevent this from happening I thought we’d go over some of those–sure–so the second thing is you got to try to avoid falling I mean you’ve gotta, more than anybody else If you have-if you’re one of those prideful people that say hey, I’m not going to use a cane or I’m not gonna use a walker Well, you know the saying Brad. Pride happens before the fall, and you know I see people all the time that should be using a walker should be using a cane and they’re not because you know they say I’m not old, and then they fall, and they really start acting old because now you’re dealing with pain And you can’t walk and stuff like that–right So we’re going to show you the next step. We’re gonna show you some exercises You should do which actually help prevent you from falling, and that is the third thing that you should never do You should never not exercise Right–I think a lot of times people start getting older and they think I don’t want to exercise cuz you know I might hurt my back or I might hurt the legs But your bone responds to exercise and it actually becomes a little thick and it’s called Wolff’s Law You caught me off guard there Bob. I was thinking about some exercises as well as when you exercise We’re going to show you how to exercise properly because sometimes people do exercise and they put their back in that compromised position Very good point, posture is so important with osteoporosis in fact Let’s talk about, let’s to help prevent falls Let’s show a couple exercises and that but we’ll show some posture exercises too.–Sure okay–so the first one Which is a great one to do Brad Is just a sit to stand because what that does is it’s getting weight through your legs and even strengthening helps increase the bone density too What we’d like you to do is to go ahead and you know when you’re sitting in the chair And that’s why Brad and I are not big fan of those lift chairs by the way Unless you absolutely have to have them because if you have the chair lifting up for you all day, you’re losing your strength And you’re losing your density of the bone So all you’re gonna do is you just scoot to the edge here And you’re gonna go ahead and use the arms if you need to to start off with and I want you to do some repeated sit to stands Now the whole thing you got to remember about this if you’re having trouble getting out of a chair your nose has got to get over your toes. I mean if you try to stand straight up like this You might plop backwards, and then you’ve got that problem with your back The other thing I want you to keep in mind is to try to keep good posture Don’t be rounded out like this and getting up. Keep straight up just lead with the chest a little bit is what you’ll want to do. And you can go ahead and you know every time you get out of a chair if you don’t want to exercise You know pick a time of day to exercise every time you get out of a chair You can do five sit to stands before you get out your chair and people start to talk about you–right You say I’ve been watching Bob and Brad and this is what they say, you’ll be okay then. I’ve been watching that Heineck kid, every time he tries to get out of a chair he takes five tries and it’s like no he’s not taking five tries He’s just getting strengthening. So that one really helps the hip extensors Which really helps you with your balance, the other one that really helps you with your balance are the hip abductors That’s the muscle that goes out to the side, you want to show that Brad on here? So usually it’s nice to go in the back of a solid chair you got something to balance–or a countertop Yep, and we’re just gonna simply do this Notice I’m not doing this keep tall good shoulders back Focus on everything that’s right with posture working that hip right there These hip muscles are really important for your stability with walking just to keep your gait solid which is Also gonna help you–and look how he’s got good posture He’s trying to keep really a tall posture posture posture. All right next one Brad, I’m going to show a couple stretches One is when you’re just in your chair, you wanna go ahead and Again, it’s about the posture Brad. Hate to keep coming back to it You’re gonna want to make sure because what happens quite often is your chest it gets tight And it starts pulling you like this yeah, and you’re gonna round out And so you’re gonna be more susceptible to that number one injury where you know you lift stuff And you’re in this bad posture, so you want to chest, I was going to say chest your stretch Stretch your chest so you can do it in a number of ways One you can bring your arms back like this you can put your arms behind your head and bring your elbows back That’s stretching your chest another way is just to put your arms behind you like this and this stretches your chest But another stretch you can do for your back and for your chest is to go ahead and use a ball like this–get a soft one A nice soft squishy one–yeah, you can get it like Brad says you can steal it from one of the little neighborhood children and You’ll get a reputation then. Well give it back to them after you’re done. Well when they kick it in your yard it’s yours right? Well of course.–Okay, so you can just bend over like this and what’s nice about this Brad You’re stretching the chest, but you’re also stretching the mid-back at that spot that tends to be vulnerable And if you’ve got shoulder problems where this is uncomfortable, you can do it with your hands down Yeah you can go like this even and I like the ball because you can move it up and down Brad it can go into different spots So it works out really well that way. All right a couple more stretches, how about one in bed Brad The hamstring stretch, I think is always a good one to do Otherwise it’s gonna be pulling on your back All you have to do is you can bring your leg up like this bring it forward and then Stretch your leg up like this–yep And this is nice because you’re taking the stress off the back if you try to do some of these hamstring stretches in a chair Oftentimes they promote flex posture and put pressure on your spine where this doesn’t–and I’d like, the next one I like to do is to actually just get a little nutrition into the back And some movement in the back so when you get up We’re just gonna do some twisties we call them or you call them windshield wipers, don’t you Brad? Yeah, because it reminds me of the old windshield wiper, so we’re going back and forth like this And it just loosens up the back gets it ready, and then the final one You know when you get off the edge of the bed, or you can do this in a chair I want you to just to put one leg off the edge like this On the end of it and the other one bring it back like this and you’re stretching that hip flexor right there So he’s getting that leg to come back. You’ll feel right where that front pocket is hopefully These should all just feel like stretches, they should not create any sharp pain if they do you need to Not do them, avoid them.–Yeah the reason we really like stretching the hip flexors Is that muscle will pull down on your back and pull you in that rounded out position so So you know hey everybody out there be safe We don’t want to see you, you know, coming into our clinic with a compression fracture Did we mention anything about posture Bob, how important it is Just wondering.–Nag nag nag. It’s all we do.

100 Comments

  • BlueHorseYellowCow says:

    Regarding the “twisties” in bed—I have osteoporosis and have been instructed by my doctors to not perform any sort of twisting exercise or stretch. Can you clarify, please? Thanks!

  • Cathy Johnston says:

    One more thing not to do: jump rope. I ended up with a compression fracture after jumping just an inch and a half off the ground. Horrible pain.

  • Ravi Shaikh says:

    I became very happy to see your videos thanks very informative

  • Nancy Steele says:

    Is it OK to do yoga standing forward bend & seated forward bend as long as one makes sure to hinge forward from the hips, not curving the back very much?

  • Michael Palacio says:

    I really appreciate your videos. Thanks for the great content and advice!

  • Abdullah Ahmad says:

    Thank you.good tips

  • Eyes on the prize says:

    +physicaltherapyvideo Bob & Brad, I have severe Osteoporosis, RA, OA, Insufficiency sacrum fracture, distal radius fracture, Nerve damage, Spinal Stenosis from C2-C7, C7 on T1 & spinal stenosis down to L5 with facet disease & several other spinal problems, Severe OA bilateral knees (need total replacements, but cannot have major surgery due to cervical instability). I do "plop" into chair because at certain degree, my knees are not able to withstand the pressure nor mobility/ bending weight bearing. I do have & use a rollator & cane, my wrists are so weak/painful that at times I can't bare weight on wrists, using rollator- I bend to place forearms on.handles to reduce weight on wrists & alleviate extra wt on shoulders that are also inflammed & cannot lift arms at times.
    So, what is your recommendation on using a lift chair in my case?
    BTW, My dad was a Chiropractor: I am 56 yrs old & have had RA for 30 years.

  • Sam Branch says:

    What about if you have osteopenia?

  • pink flamingo says:

    What about trambolin?

  • Michelle Graham says:

    Thanks for addressing this topic guys. Great advice and info.

  • Some Guy On You Tube says:

    Calcification, laying down more bone. Use it or lose it.

  • mhsally says:

    Informative but less chatter and state your points more precisely. Your videos would be even shorter.

  • Elizabeth Holmes says:

    Thank you for this video! I'm only 52 and have osteoporosis. More videos on this topic would be so helpful – maybe slightly more advanced exercises we can safely do?

  • Miss Bemi says:

    How about OP i the neck- 5-7?

  • Brad Langshaw says:

    Hi Bob & Brad, great topic. I’m 47. Diagnosed with osteoporosis 2 years ago. I use a cane when I’m out of the house. I’ve fallen heaps of times. I’m take care of my body as much as I can. Heaps of healthy food, supplements and medications. Your thoughts and hints are always great to see everyday. I’ve even looked seriously at your wall system. Just a few technical issues here but can’t wait to get it.
    My back has over 50% fractures in it with multiple compression fractures. Painful to move on some days.
    It’s tough being a veteran with multiple health issues.
    I really do appreciate your videos and wanted to say thanks from Adelaide, South Australia 🇦🇺.
    Cheers 🥂. Brad

  • Sandy Abrams says:

    Thanks!

  • air port says:

    This valuable video is not listed on the list of videos to be translated.

  • James pickford says:

    My wife was diagnosed with osteoporosis and given a sample of Boniva to be taken orally once a month.she took the first pill as prescribed 5/21/2017. few months later she experience pain under her right breast to the right of my sternum. It increase in intensity for the next 10 to 12 hours at which time the pain spread to the left side,i was very worried which i had nothing to do,but she was able to get rid of this disease totally with the help of https://totalcureherbalfou5.wixsite.com/herbal/contact her condition improved immedately after the herbal formula were suggested.
    [email protected]

  • Joanna Davila says:

    Does Osteoporosis has a cure?

  • mrsnw5 says:

    you two are the best! Thank you for your videos. I'm in the UK and your videos helped me with my hip replacement re-hab. Thank you!

  • Lydia361000 says:

    Bob and Brad: So very helpful–thank you!!!!!

  • Lydia361000 says:

    I wonder what the best Osteoporosis EXERCISE DVDs are?

  • Suzi Hazlove says:

    What about tips for osteo. And being bedridden?

  • Tori Wolf says:

    I have ful blown osteoporosis and I will not quit exercising I flip a big tire tractor around 5 to ten times every day I do dead lifts with my bar I skip rope to mr osteo dr told me I lost 6 percent of bone in my right hip so back to exercising and plant based diet

  • Tori Wolf says:

    My osteoporosis dr lol I alsom eat only one meal a day intermittent fasting lifestyle

  • Cate Davies says:

    Should keep head supported on flat surface when doing hamstring stretch otherwise risk upper thoracic spine crush fracture from forward flexion. Best done with strap or band over forefoot.

  • Carolyn Wright says:

    Should I get a back brace

  • Zahida Meher says:

    Requestin Bob N Brat to put a mike around neck so that your voices are heard.

  • Phyl Waters says:

    Love you guys. I am a fitness instructor and have Incorporated so much of what you've taught me. But please Bob stop talking about how you weren't liked as a kid, hardly any of us were liked as a kid. But you're loved now and are teaching us awesome things!!

  • m Haziq says:

    can cyclingc?

  • Laurensplace says:

    Thanks, I like the one with the ball in the chair! I have been getting great tips on a few sites and I will add this one to my to do list!

  • Willy Cat says:

    So what about Whole Body Vibration?

  • lmundi says:

    This is just what I need. To bad I didn't do this when I was 47 it's much harder to do at 74.

  • Mary Ann Wuebker says:

    You guys are goofballs! 😀 Thanks for the info. By the way – a big inflatable exercise ball is so great to stretch over. Opens your chest way up. Of course – you have to be able to get back up off the floor! 😀

  • Nancy Word says:

    Wonderful video! Just what I needed…no more plopping into a chair!!

  • Lea Solomon says:

    My right arm is painful when I raise it to the side and lift up. Any exercises for it? Should I see a dr? I was recently golfing on a regular basis. Gave it up to see if pain went away and it hasn’t.

  • Cockatoosmom says:

    Have had two of them

  • A K says:

    Can you do some videos for younger people with osteoporosis? I am 30. I know there are others out there like me.

  • Cheryl Raichert says:

    At full volume I can't hear it!

  • L Montaine says:

    Only do the ball exercise when you do Not have a fracture in your spine!

  • Mayur Pimpale says:

    Request to all osteoporosis patients start doing Yoga
    It is very beneficial I recovered much more with yoga
    Yoga is love❤❤

  • Laura Softheart says:

    Does climbing stairs help if you have osteoporosis?

  • bichote386 says:

    Thank you so much for the video. I love it.

  • Donna Diesburg says:

    Ì was thinking of getting a cubii. What do you think of it? My r knee is very bad and I swim every other day but it isn't enough to lose weight and I was thinking to get this. What do you think?

  • Penny4Bernie 2020 says:

    Start taking vitamins K2 and D3!

  • Koong 66 says:

    ไทยแลนด์. Thailand. Thanks.

  • Miriciao says:

    Using a weight vest would improve it . Especially if you are a skinny person that don’t have much weight to carry around . My Endocrinologist told me that fat people very rarely get osteoporosis.

  • Liliana Andtade says:

    Thank you so much for your information and breaking it down so we can understand easily. Excellent presentation. The best I've seen on YouTube. You're the master of this topic. Congratulations. Lots of patients with osteoporosis can benefit from this information. God bless you.

  • J STRATTEN says:

    Wonderful video.
    Makes you wonder what would happen to
    your bones if a distracted driver or person
    on drugs could do to all the work we do
    to stay healthy.Sorry for the mention, but
    is there anything besides the obvious to
    do while driving to cut down on the risk?
    Sounds funny, but.., maybe wearing padding
    that you can take off before getting out of
    vehicle? I live in a busy city
    ( with the initials LV) and there are
    cray cray drivers ! 😳

    cray cray
    drivers😳

  • Shenel says:

    Is it ok to use inversion table ?

  • Linda Harrison says:

    I plop down into chairs now (I'm 61), but I do it to take the strain off my knees, not my back. I have osteo in my knees from years of overuse injuries from working out.

  • J RLOC says:

    I am a male, diagnosed with osteoporosis at age 43. I was scanned twice the first time because the technician was so surprised at my DEXA scores. Technically, a diagnosis is not made until age 50 which for me, came just a few months ago and now I am on medication for it. My life is forever changed.

    Anyway, yes, otherwise healthy men get it too.

  • LatiNegra11004 says:

    Burst compression fractures do not heal on their own, intervention is needed promptly.

  • Happy Michie Worriah says:

    Will like

  • Peggy Ford says:

    Tks guys!!!

  • NIRMALA N says:

    Now work on how not to get Oesteoporosis ,in people like me.😠

  • Pat Miller-Frame says:

    But if you have bad knees can’t bend to pick up something!..just bent over today and now my back is (out)…can’t stand straight for long and I’m crooked. Went to chiropractor about 4 years ago asked me if I was ever told my pelvic was deformed..X-ray wasn’t symmetrical, I’ve had knee replacement and need another so I’m sure that throws me off..also can you discuss if incontinence can be from nerves in back

  • Jenny Jessop says:

    Brilliant…. thank you so much

  • june Villegas says:

    I'm 53 yrs old and diagnosed with osteoporosis in my spine this month. Im often in pain. I'm glad that I found your channel but need more resources. Any ideas?

  • peggy thornton says:

    im 70 an d have severe osteoporosis in low back and left hip what do i do now?

  • Crochet Fun says:

    what exercises do you do if you have had KYPHOPLASTY & have fractures L4 & L5

  • Patty Hencz says:

    Most informative! I use these tips when teaching Silver Sneakers and Aqua aerobics. Thank you for these functional and safety tips 🤗

  • Katie K says:

    Excellent😀love the posture exercises.

  • saby mudassir says:

    Do you think scoliosis is absolutely correctible?

  • Mollie Boldt says:

    THANK YOU DRS. FOR SHOWING US THE PROPER WAY TO EXCERCISE,WHEN WE HAVE OSTEOPOROSIS, I WILL START FIRST THING I DO IN THE MORNING,AFTER I SAY MY PRAYERS.YOU GUYS PLEASE KEEP THE VIDEOS COMING IN.AND MAY GOD BLESS YOU

  • AkDeb says:

    I just had an ORIF due to non-union femur fracture. Doc said my bones are very porous . He put me on Alendronate. It has a lot of side effects. Suggestions? Whoa, that ham string stretch hurts.

  • Theda Ways says:

    So thankful to have found this video. I'm now going out to take a ball from a neighbourhood child.

  • winter rose says:

    Why does everything in your video look like it's from the the 50' s?

  • Biblical GOD is only true GOD. says:

    You are a riot Brad!

  • Pamela Michel says:

    Not loud enough

  • Janice MacEachern says:

    I so needed this! I'm going to tweak my healthy eating and work back into fasting for 16-18 hours a day, starting tomorrow. I need to start from scratch to rethink my exercises. I'm having difficulty coming back from a total hip replacement at 58. I go to physio 3 times a week but I like the idea of being able to sneak these exercises into my day so my brain doesn't realize we're exercising until after we're done. I loved to exercise before surgery (I'm 8 months post surgery) but having a hard time getting back into it. I realize that I have to be careful and listen to my body. Thanks for being part of my day one of my reset!

  • betzi b says:

    It looks like you are talking about injury to the disk not the bone

  • ☀️ Sunny Days ☀️ says:

    I have osteopenia because I’m wheelchair bound. Im a 44 year old female and had a sci nearly 20 years ago, I’m worried now!

  • Shari Nelson says:

    I have osteoporosis and spondyloarthritis which makes my lower back, which is where the osteoporosis is so bad, so stiff in the morning. So is that stretch safe to do when I’m stiff from spondyloarthritis? Thanks for this video Brad & Bob!

  • Marlene Gold says:

    Talk about all the prescription drugs which cause osteoporosis or increase your risk.

  • Rose Barrera says:

    Thank You Bob and Brad, I worry about Osteoporosis because My Mom had it.😥, and She suffered alot of pain.

  • Kepambo Kombea says:

    Hi bob n brad, I'm 24 and have osteomyletities on my right thigh… Please help me how to recover.

  • Minda Kahn says:

    Stop the babble and get to the point.
    You have no TVQ.
    But they are right.

  • Sue Wright says:

    Thank you both so much. However, I have just been diagnosed with Severe DDD, should I still do the exercises above?

  • Reo says:

    Do you have any recommendations for wearing weighted vests while working out, for Osteoporosis of the lumbar spine?

  • julesoftheNW says:

    Bob n Brad, why didn't my doc and PhysTherapist tell me this 20 yrs ago??? ARGH! :-(((. No wonder i broke T-9, T-10. L-4 , L5. and probably more,

  • Maria Lapinski says:

    Guys you are great . Enjoy your advice each time

  • stephanie chalk says:

    So I just learned I have a compression fracture do you recommend having the cement put in to relieve the pain and if I can’t been over how do I tie my shoes

  • Flladybug says:

    I’m 75 and I "bounce" on the exercise trampoline to Donna Summers music and do 4-5 songs,,What do you think about this? I am thinking it will help me,,,but wonder what you think…I don’t jump,,,just bounce to the beat of her music…..🌷🌷

  • Joan Haugen says:

    Find all your videos very educational and helpful, thank you

  • Rosa Alcala says:

    I have severe RA, so is dificult to make too much exercises, can I use tens machine to help my muscles and bones.

  • donna walther says:

    Cant hear the video at all, also stop talking at the same time!!!!!

  • Mary Santoli says:

    love the info on bending foreward,,something I always do and will no longer, thanks

  • Anousheh Sohrabi Mortazavi says:

    You guys are hilarious and give great advice!!!

  • dave says:

    I have one question. When I walk I sometimes walk inadvertently not picking my feet up sometimes causing me to drag on the carpet. What could I do to remind my self or train my leg to pick up when walking. Thank you for any input. Dave

  • Richard Henry Sr says:

    y'all are funny! and…i think y'all are great. i have followed y'alls examples for a long time! you give me great information and you have never steered me wrong! i'm here because i trust you two …keep doing what you do and ignore the static!!! thanks!

  • Sabrina Tenney says:

    I like you both! 😁 Thanks for the great information.

  • Lynn Williams says:

    I had a caching knee with my IT band syndrome you cured it! I am getting up there never been diagnosed with osteoporosis but doesn’t everyone get it with advancing age? Love 💕 you guys!!!

  • Snigdha Samantaray says:

    Plz suggest exercise for osteoporosis of leg

  • Carmel Ryan says:

    Brad and Bob you guys are great !! Thanks

  • Sue Hamblin says:

    What about jumping on a Rebounder (mini trampoline) if you have osteoporosis? Is that harmful?

  • Erin Dowling says:

    Do people with scoliosis get this more often then other people? I’ve had a doctor tell me that one school of thought is that if you have scoliosis, your bones were weak to begin with. What is your opinion?

  • Vixxy says:

    Steal the ball! Darn kids! Good info but I’m a plopper. After I do my chores I’m fatigued. Osteoarthritis.

  • Jeanine L. Fardette says:

    Hi. I have osteoporosis and Fibromyalgia. You only mentioned bending forward out of the 3 things that we shouldn't do. Falling doesn't count.
    I took 8 weeks of ballet and jazz class. It hurt a lot and the entire time that we were bending forward had me worried that I would snap a bone.
    I also tried gentle yoga stretching; costochondritis. My bones hurt. I have severe TMJD so bone medications are out. Please help me stay active safely. I'm 55 5"3 140 lbs

  • Teresa Littlewood says:

    Thank you Bob and Brad, so many very good tips and lots of great advice. My friend and I love your videos and the jingle, we sing along to it! Thank you for everything you do, it is greatly appreciated. You make a great team!

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