Exercises for Osteopenia of the Spine
40% of all osteoporosis fractures occur in the spine.
Why is osteopenia of the spine a wake-up call?
Most bone fractures occur in the spine, which is why osteopenia of the spine is a wake-up call to strengthen the vertebrae before a fracture occurs. Weight-bearing cardio and site-specific weight training can slow down bone loss and reinforce sites most vulnerable to fracture, 40% of which occur in the spinal vertebrae, 25% in the hip, and 15% in the wrist.
What is osteopenia?
Osteopenia is low bone density, not yet osteoporotic. It is not a disease but may progress to osteoporosis. Regular exercise can prevent further bone loss and may improve bone density.
Resistance is the key to the types of exercise that build bone density.
· Weight bearing low impact cardio exercise
· Weight training
What is weight-bearing low impact exercise?
In weight-bearing exercise your bones maintain you in an upright position against the force of gravity. Weight-bearing low impact cardio exercises are those in which one foot is always on the ground, like brisk walking, elliptical trainers, and stair climbers. In high impact weight-bearing both feet are off the ground at times, as in running, jumping, basketball, and gymnastics.
Swimming and cycling are wonderful exercises for overall health benefits, but they are not the most effective for building bone because your weight is supported, either by the buoyancy of the water or the seat of the bicycle. If you enjoy these activities, be sure to include some weight-bearing exercise as well.
What are the best weight training exercises for osteopenia of the spine?
To offset spinal osteopenia and reinforce the vertebrae of the spine, choose a variety of exercises that target the muscles in your back from all angles. As you apply resistance to the muscles, they pull on the bones, causing a parallel hypertrophy of muscle and bone.
Begin with one set of 10-15 repetitions of each exercise. As you progress, add 2-3 sets, or increase the amount of resistance. The resistance may be external – like free weights, machines, stretch bands and weighted balls – or it may be your own bodyweight, as in a squat or a push up.
The best exercises for osteopenia of the spine include:
One-arm lat row with weight
Horizontal abduction with band
External rotation with band
Opposite arm & leg lift
Back extension
1.) One-arm lat row The lat (latissimus dorsi) is the largest muscle of the back lending more power to your upper body strength and improving posture.
Stand in a staggered lunge position. Hinge forward from the hip to a 45 degree angle with your back straight.
Hold a free weight in your hand opposite the front leg, arm straight under the shoulder, palm facing in.
Draw your shoulder blade in towards you spine to stabilize it.
Exhale as you bend your elbow to 90 degrees, pulling the weight up to your rib cage.
Inhale as you slowly lower the weight. Do all the reps, then switch arms and repeat.
One-arm lat row: Osteopenia Spine - Video 1
2) Horizontal abduction with band Target the midback muscles (rhomboids and mid-trapezius) to draw the shoulder blades together and in toward the spine.
Hold a band at chest height with your palms down, your arms slightly wider than shoulder width apart.
Your elbows should be rounded, your wrists flat (aligned with your forearms).
Lower the shoulder blades, and put a little tension in the band.
Exhale as you squeeze your shoulder blades together and pull the band into your chest.
Keep your elbows rounded at a constant angle and pull from the back of your shoulders.
Pause briefly and return to the starting position, keeping the band taut.
3) External rotation with band Strengthen the back of the shoulder and the rotator cuff (posterior deltoid and external rotators) to improve posture and bone density.
Hold the band with your palms up, elbows bent at a right angle close to your sides.
Anchor your shoulder blades and put a little tension in the band.
Exhale as you squeeze your shoulder blades together and rotate your forearms outward.
Hold for a second, then inhale as you slowly release back to the starting position, keeping tension in the band.
Horizontal abduction & External rotation with bands: Osteopenia Spine - Video 2 & 3
Improve your bone density and your posture by strengthening the muscles of your back.
4) Opposite arm & leg lift strengthens the muscles that support the length of your spine, while challenging your balance and core stability.
Kneel on all fours with your hands under your shoulders, knees under your hips, head and neck aligned with your spine.
Contract your abdominals and lift one leg behind you to hip height, knee straight.
When you have your balance, reach the opposite arm forward to shoulder height.
Hold for a second, then slowly lower both your arm and leg to the start position.
Switch sides and repeat, alternating sides for all reps (one rep = both sides).
Opposite arm & leg lift: Osteopenia Spine - Video 4
The Opposite arm & leg lift strengthens the muscles that support the length of the spine (spinal extensors).
5) Back extensions trigger the muscles that run the length of your spine (the erector spinae group).
To begin, lie face down on a mat with a folded towel under your forehead to ensure proper alignment of the head and neck with the spine.
Bend your arms, resting your forearms on the floor, palms down.
Engage your core, drawing your naval in towards the spine.
Exhale as you lengthen your spine by reaching forward with the top of your head. Using your back muscles, lift your head and shoulders, still resting your arms on the floor (not pictured).
Pause, then return to start without resting. Repeat for all reps.
When you are ready to progress, lift your arms with your head and shoulders (as pictured), increasing the resistance to your spine.
Back extension: Osteopenia Spine - Graphic 5
Spinal extension exercises are highly recommended as safe and effective ways of strengthening the spine. As opposed to extension, spinal flexion, in which you round your back forward, is ill-advised for putting too much force on fragile vertebrae.
See related articles with videos: Exercises for Osteopenia of the Hip and Wrist Strengthening Exercises for Osteopenia
All exercises from Strength Training Exercises for Women by Joan Pagano (DK Publishing, 2014).
Disclaimer: The information presented in this article should not be construed as medical advice. It is not intended to replace consultation with your physician or healthcare provider.