7 Simple Exercises to Strengthen Your Spine with Osteoporosis

Mobile Physiotherapy Clinic

Osteoporosis can weaken your bones and increase the risk of spinal fractures, but the right exercises can help protect and strengthen your spine safely. In this video, we guide you through 7 essential spine-strengthening exercises that are low-impact, safe, and effective for people with osteoporosis.  These exercises focus on: ✔️ Improving spinal muscle strength ✔️ Correcting posture and reducing slouching ✔️ Enhancing core stability and balance ✔️ Minimizing fracture risks  Exercises Included:      Wall Angels      Bird Dog      Superman (Prone Back Extension)      Seated Row with Resistance Band      Chest Opener Stretch      Standing Leg Marches      Abdominal Bracing (Core Activation)  Perform these exercises 3-4 times per week to maintain a strong and stable spine. Always move with control and consult your physiotherapist before starting new exercises.  👉 Follow Mobile Physio for more physiotherapy-based workouts and tips for bone health, mobility, and injury prevention.  #OsteoporosisExercise #SpineStrengthening #BoneHealth #PostureCorrection #MobilePhysio

Transcript

00:00Welcome to Mobile Physio. If you've been diagnosed with osteoporosis,

00:05strengthening your spine is one of the most important steps you can take to protect your

00:08bones and improve your posture. In today's video, we're going to show you 7 of the best

00:13spine strengthening exercises that are safe, effective, and physiotherapist recommended,

00:18specifically for people with osteoporosis. Wall Angels. Stand with your back against a wall,

00:23feet a few inches forward, raise your arms like a goalpost, and slowly move them up and down

00:29while keeping your back and hands in contact with the wall. This improves posture and strengthens

00:33upper back muscles. Bird Dog. Start on all fours. Extend your right arm and left leg straight out.

00:41Hold for 5 seconds, then return and switch sides. Do 5 reps per side. This strengthens your back and

00:47core without stressing the spine. Prone Back Extension. Lie face down on the floor with arms

00:52extended overhead and legs straight. Slowly lift your arms, chest, and legs off the ground at the

00:57same time. Hold for 3-5 seconds, then lower back down with control. Targets the spinal extensors.

01:04Vital for a strong, upright posture. Dead Bug. Lie on your back with arms extended toward the ceiling

01:11and knees bend at 90 degrees. Slowly lower your right arm and left leg toward the floor while

01:16keeping your core engaged. Return to the starting position and repeat on the opposite side.

01:21Standing Leg Marches. Stand tall with your feet hip-width apart and arms at your sides.

01:26Lift one knee up to hip level while swinging the opposite arm forward. Alternate legs in a slow,

01:31controlled march to improve balance and posture. Bridge Exercise. Lie on your back with knees bent

01:36and feet flat. Lift your hips off the ground. Squeeze your glutes and hold. Strengthens glutes,

01:43hamstrings, and core to support the pelvis and lower back. Wall sit. Lean your back against a wall and

01:49slowly slide down into a seated position. Hold for 20-30 seconds. Builds lower body strength without

01:55straining the spine. Safety Tips. Avoid exercises that involve forward bending or twisting, such as

02:01crunches or toe touches. Move slowly, breathe steadily, and focus on alignment. These 7 spine

02:08strengthening exercises can make a real difference in how you move, feel, and protect your bones. Do them

02:143-4 times a week for best results. Let us know in the comments if you need a printable guide or have

02:19questions, like, subscribe, and share this video to support healthy bones for life. Stay strong,

02:25stay mobile, with Mobile Physio.

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