Baltimore Chiropractor

by John and Christina

Pilates is Good Exercise for Osteoporosis

Osteoporosis, also known as the “silent disease”, is characterized by low bone mass and decreased bone tissue. The bones become brittle, thin and prone to fractures, especially of the hip, spine and wrist. Risk factors for developing primary osteoporosis are being postmenopausal, Caucasian or Asian descent, family history, low body weight, little or no physical activity, and smoking.

Physical activity has been shown to have a positive affect on bone remodeling. Many people who suffer from mistakenly assume they will fracture bones with exercise and do not realize that regular muscle use and exercise actually protects their bones. Research shows that regular exercise actually increases and maintains bone density at any age. The Australian and New Zealand Bone and Mineral Society states physical activity may lower the rate of bone loss, improve muscle strength, and fitness can help lower the risk of fractures and falls among the elderly.

Osteoporosis changes the shape of the vertebral bodies (they become wedge-shaped) leading to Kyphosis, which means that curve of your thoracic spine is increased. The Kyphosis decreases postural support on your upper back and leads pains and spinal pressure.

is all about body alignment and its specific, corrective exercises help to relieve postural strain on the spine and to prevent further wedging and compression fractures. Pilates repertoire uses your muscles and joints evenly and safely move your joints through their full range of motion by improving flexibility, strength and overall posture. Pilates is a whole-body experience and promotes symmetry of the musculature along with proper body mechanics.

Most important exercises for osteoporosis are the exercises that strengthen the back muscles. Back strengthening exercises overall constitute a powerful intervention for reducing pain and increasing functional capacity.

Avoid any exercise that causes pain. Avoid also exercises where you have to lift up your head and chest off the floor and exercises where you have to flex (bend) and rotate (twist) your trunk in the sitting or standing position. All of those exercises put a lot of pressure to vertebrae and discs. Stress into spinal flexion also increases the risk of a vertebral compression fracture.

However, while Pilates is good for osteoporosis, it?s not recommend to start with Mat Pilates. Many Mat Pilates instructors have only very little training and don?t know how to modify exercises for osteoporosis clients. , who has knowledge about your disease and condition can really make a difference and help your fight against spinal and bone changing process and enhancing your quality of life.

And it?s never too late to start Pilates program, especially after menopause, when the pace of bone loss really picks up. Even then, starting a Pilates program will increase your muscle strength, improve your balance and it may keep your bones from getting weaker.

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