Strong Bones, Strong Life

How Physiotherapy Can Help Prevent Osteoporosis

“Weak bones” is not just a phrase, we often use to mock our aging and fragility. It is a real disorder in today’s world and is known as Osteoporosis. This is also called a “silent disease,” because it slowly weakens the bones and does not show any symptoms until an injury or fracture occurs. It is estimated that over 500 million people globally are suffering from decreasing in bone density.

Osteoporosis is a progressive loss of bone density that affects 200 million people globally out of which 46 million are Indians. What is more interesting is the fact that 1 out of 3 women and 1 out of 4 men are suffering from this disorder, and are above the age of 50 years. In women, this disorder arises post-menopause.

Osteoporosis can be prevented and managed by adopting help from an expert physiotherapist. Physiotherapy plays a critical role in promoting strong bones and educating people about how to improve the overall quality of life for those at risk of or living with osteoporosis. This blog will explore the occurrence, symptoms, and prevention of osteoporosis by using non-invasive methods suggested by physiotherapy.

What is Osteoporosis?

Osteoporosis is a disorder that slowly penetrates the body when the creation of new bone doesn’t keep pace with the removal of old bone. This results in porous and brittle bones and an increased risk of fractures. Osteoporosis can affect any bone of the body but it is particularly fatal for the hips, spine, and wrists. Bones may lose density due to various factors like aging, hormonal changes, genetics, and lifestyle choices. Without any expert interventions, osteoporosis can severely affect our mobility, sense of independence, and overall health.

Osteoporosis Vs Arthritis: A Brief Overview

Patients often confuse osteoporosis with arthritis because of common symptoms like stiffness and pain. But both disorders have some differences that are as follows:

Criteria	Arthritis	Osteoporosis
Definition	Arthritis is inflammation of joints and can cause severe pain and stiffness.	Osteoporosis weakens bones and makes them brittle and porous.
Affected Area	Mainly affects the Joints of the knees, hips, and hands	Can affect any bones throughout the body but is especially fatal for hips, spine, and wrists
Main Cause	This is an autoimmune disease caused due to wear and tear in joints and infections	This disorder can occur due to aging, or hormonal changes
Symptoms	Main Symptoms are Joint pain, swelling, stiffness, reduced mobility	Named as a silent disease with no obvious symptoms until a fracture occurs
Risk Factors	Age, genetics, obesity, previous joint injuries	Aging, menopause, calcium/vitamin D deficiency
Treatment Focus	Treatment involves Pain management, joint protection, mobility support	Improve Movements to Prevent fractures, Exercise to improve bone strength

Role of Physiotherapy in Prevention of Osteoporosis

Physiotherapy has been gaining so much attention for a few years as an amazing alternative to over-the-counter medicines and surgeries to offer holistic ways of pain management. This is a proactive and non-invasive approach also helpful in preventing and managing osteoporosis. Physiotherapists after performing thorough diagnoses, tailor suitable targeted exercises, education, and lifestyle modifications. This approach helps patients build stronger bones, maintain excellent posture, and reduce the risk of falls and fractures.

Physiotherapists can help patients suffering from osteoporosis in the following ways:

Stimulate Bone Growth with Weight-Bearing and Resistance Exercises

Steady bone growth and building strong bones can minimize the chances of osteoporosis significantly and skilled physiotherapists suggest weight-bearing exercises for that purpose.
In weight-bearing exercises, the body works against gravity to effectively stimulate bone growth and maintain bone density. Physiotherapists design safe and effective exercises as per the unique needs of the patients.
If the patient incorporates these activities into their daily routine, their bones have less chance to lose density and these activities also promote the formation of new bone tissue.

Best Exercises:

Patients are advised to walk regularly to strengthen bones in the legs, hips, and spine.
Stair climbing is an effective way to build lower body strength.
While performing exercises like squats and lunges use resistance bands, weights, or body weight to increase muscle mass and bone density.

Recreate Balance and Improve Coordination

Most fractures are caused due to falls when a person is suffering from osteoporosis due to lack of balance. So, the prevention of falls is the topmost priority with patients with osteoporosis.
Patients have a hard time maintaining balance and coordination with the body that’s why physiotherapists under his skilled direction suggest exercises to improve their balance, coordination, and flexibility.

Best Exercises:

Physiotherapists suggest balance exercises like standing on one foot or using a stability ball. These balancing exercises help strengthen stabilizing muscles and improve your body’s overall awareness of movement and position.
Physiotherapists may recommend holistic practices like tai chi or yoga to be incorporated with physical exercise to enhance balance and coordination. These practices also promote relaxation and overall well-being.

Training is the Key to Good Posture

Maintaining good posture is the key to healthy bones and an important factor plays a significant role in preventing spinal fractures in patients with osteoporosis.
A hunched posture is a negative development caused due to weak bones and this can put additional strain on the spine. Due to a hunched posture, the risk of compression fractures may increase.
Physiotherapists guide patients with proper postural alignment and exercises that play a critical role in strengthening the back muscles. These exercises motivate patients to maintain an upright posture.

Best Exercises:

Wall slides: Press your back against a wall and slide up and down to engage and strengthen the spinal muscles.
Shoulder blade squeezes: This exercise is done by gently squeezing the shoulder blades together. This helps in strengthening the upper back and improving posture.

Prevent Stiffness with Flexibility and Stretching Exercises

Osteoporosis can be prevented by enhancing and maintaining the flexibility of bones and joints. Flexibility is important for preventing stiffness and improving mobility of muscles and joints.
Physiotherapists recommend including stretching exercises in comprehensive treatment plans to keep muscles and joints flexible.
These stretching exercises can prevent strain on bones and joints by reducing the risks of falls and fractures. Stretching also promotes better posture.

Best Exercises:

Hamstring stretches: These stretches help improve the flexibility of the lower back and legs.
Hip flexor stretches: Perform Hip flexor stretches if you want to enhance mobility in the hips affected by osteoporosis.

Education Yourself and Opt for Safe Movement

If you’re someone suffering from osteoporosis but have to lift heavy weights in your daily life, you might be the one at higher risk of injury. Physiotherapists help you learn the correct way of weight lifting without bending awkwardly.
Physiotherapists provide awareness and education on how to perform daily tasks safely to avoid putting excess strain on already fragile bones.
Physiotherapy techniques like proper lifting mechanics, bending at the knees instead of the waist, and using assistive devices are taught skillfully by physiotherapists to minimize the risk of injury.

Learn Fall Prevention Strategies with Physiotherapy

Preventing falls is the most important aspect of managing osteoporosis and a skilled physiotherapist always performs thorough assessments of an individual’s home environment and offers recommendations to make it safer.
Physiotherapists may advise you to install grab bars in the bathroom, remove trip hazards like loose rugs, and ensure adequate lighting to decrease the chances of falls.
By strengthening muscles, improving balance, and educating patients about fall prevention, physiotherapists not only help patients reduce the risk of potentially life-altering fractures but also help you achieve the best of your physical health.

Benefits of Physiotherapy in the Treatment of Osteoporosis

If you want a long-term and effective treatment of osteoporosis, Physiotherapy is the best approach you can go for. Physical therapy not only enhances the mobility and flexibility of joints and muscles but also prevents the need for complicated surgeries and over-the-counter medication dependency. It provides long-term bone health and quality of life with benefits like:

Through weight-bearing and resistance exercises, patients can slow the progression of bone loss and promote the growth of new bone tissue.
Strengthening and stretching exercises serve the purpose of enhancing muscle support around the bones, reducing the risk of fractures, and maintaining mobility.
Physiotherapy helps you maintain good posture by reducing stress on the spine and helps prevent deformities and compression fractures, especially in the upper back.
Physiotherapists educate patients and help them gain strength, stability, and knowledge about safe movement. This enhances patients’ confidence in their ability to stay active and independent.

Conclusion:

Osteoporosis is a serious disorder that significantly impacts one’s quality of life, especially if someone is above 50 or a woman prone to hormonal changes. This disorder can be prevented with the right interventions, and can also be stopped from progression with the right approach. One such approach is Physiotherapy, which provides a comprehensive solution to improve bone health by incorporating exercise, education, and lifestyle changes to help individuals maintain strong bones and avoid fractures.

Physiotherapists work closely with the patients and develop a detailed understanding of the patient with the help of thorough diagnosis before recommending personalized solutions to treat patients’ conditions. These tailored solutions help strengthen your bones, improve balance, and enhance your overall well-being.

Remember, strong bones lead to a strong life and it’s always better late than sorry, so start taking care of yourself and achieve the best quality of health with physiotherapy exercises!