63) How Physiotherapy Empowers You to Tackle Osteoporosis:
Osteoporosis is often called the “silent disease” because bone loss usually happens without symptoms—until a fracture occurs. But the good news? Physiotherapy and evidence-based exercise can strengthen your bones, improve balance, and reduce your fracture risk. In this blog, we’ll share key guidelines, real-life results, and practical strategies you can use today.
What is Osteoporosis?
Osteoporosis is a chronic condition where bones become weak and brittle, making them more prone to fractures—even from simple slips, bumps, or everyday activities. In Australia, more than 900,000 people live with osteoporosis, and another 6.3 million have low bone density (osteopenia). While it’s most common in older women, men are also at risk.
The impact isn’t just physical—it can reduce confidence, independence, and quality of life. That’s why early management with physiotherapy and exercise is critical.
Causes and Risk Factors of Osteoporosis
It develops when bone breakdown happens faster than bone building. This process is influenced by a mix of modifiable and unmodifiable risk factors.
🔹 Primary Osteoporosis (Aging)
- Hormonal Changes:
- Women: A sharp drop in oestrogen during menopause accelerates bone loss.
- Men: A gradual decline in testosterone also weakens bone over time.
- Inadequate Mineral Intake: Insufficient calcium and vitamin D reduces bone mineral density (BMD).
🔹 Secondary Osteoporosis (Other Causes)
- Medical Conditions: Hyperthyroidism, hyperparathyroidism, anorexia, celiac disease, and malabsorption disorders.
- Medications: Long-term corticosteroid use, anti-epileptic drugs, and certain cancer treatments can trigger bone loss.
🔹 Lifestyle Factors
- Physical Inactivity: A sedentary lifestyle accelerates bone decline.
- Smoking: Nicotine slows bone-building cells and reduces calcium absorption.
- Excessive Alcohol Intake: More than two drinks per day increases fracture risk.
🔹 Unmodifiable Risk Factors
- Age and Gender: Risk rises with age; women are more susceptible.
- Genetics: Family history of the condition or hip fractures increases likelihood.
- Body Size: Smaller frames start with less bone mass.
- Ethnicity: Higher risk in White and Asian populations.
Evidence-Based Exercise Guidelines for Osteoporosis
Physiotherapy-led exercise is one of the most effective ways to manage osteoporosis and osteopenia. According to recent guidelines, the key recommendations are:
1. Resistance Training
- Frequency: 2–3 times per week
- Structure: 1 set of 5–12 reps across 3–10 exercises
- Equipment: Free weights and machines
- Intensity: 50–85% of 1RM
- Duration: 3–12 months minimum
👉 Targets major muscle groups, improves bone loading, and increases muscle strength to reduce fall risk.
2. Impact Exercise
- Examples: Jump drops, jumping chin-ups with drop landings, jump rope
- Volume: 50 jumps per session
- Frequency: 3+ days per week
- Duration: At least 6 months
👉 Provides direct stimulation to bones, especially useful for hip and spine density.
3. Weight-Bearing Aerobic Exercise
Walking, stair climbing, and light jogging help maintain bone density.
4. Balance Training
Reduces fall risk, improving confidence and safety.
5. Habitual Physical Activity
Staying active in daily life prevents further bone loss.
Important: Every exercise program must be tailored to the individual’s health status, fracture risk, and physical capacity—a key role of your physiotherapist.
How Physiotherapy Helps
At our Frenchs Forest clinic, physiotherapy for osteoporosis includes:
- Designing safe, personalised exercise programs (resistance + impact + balance).
- Teaching correct techniques for lifting, bending, and posture to protect bones.
- Monitoring progress and safety, adjusting exercises as strength improves.
- Providing pain management strategies if fractures or discomfort are present.
- CLICK HERE to learn more about dealing with a chronic condition.
Patient Success Story
We recently treated Maria, a 68-year-old from Forestville, near Frenchs Forest, who was diagnosed with osteoporosis after a wrist fracture from a minor fall.
Maria felt nervous walking outdoors and had poor confidence in her balance. We created a 12-week program combining resistance training, balance drills, and posture work.
- Her leg and core strength improved by 25%.
- She now walks confidently without fear of falling.
- She has joined our ongoing group classes to continue building strength.
Physiotherapy gave Maria not just stronger bones—but independence and confidence to enjoy life again.
Lifestyle Strategies for Osteoporosis
Alongside physiotherapy, you can support bone health with:
- Adequate calcium & vitamin D (from diet or supplements).
- Quitting smoking & reducing alcohol.
- Daily activity—gardening, dancing, or walking.
- Bone scans (DEXA scans) every 2–3 years if you’re at risk.
Myths Busted
- ❌ “Exercise is unsafe if you have osteoporosis.”
✅ In fact, exercise is one of the most important treatments when supervised. - ❌ “Osteoporosis only affects women.”
✅ Men are also at risk, especially over 70. - ❌ “If I don’t have pain, my bones must be fine.”
✅ Osteoporosis is painless until a fracture happens.
FAQs About Osteoporosis and Physiotherapy
Q1: Can physiotherapy reverse osteoporosis?
No. It can’t reverse it, but it slows progression, reduces fracture risk, and improves strength and balance.
Q2: How often should I exercise if I have osteoporosis?
Guidelines recommend 2–3 resistance sessions per week, impact training 3+ days/week, and daily activity.
Q3: Is it safe to lift weights with osteoporosis?
Yes, under physiotherapist supervision. Correctly prescribed weight training strengthens bones safely.
Q4: Do I need a GP referral to see a physio?
No referral needed. You can book directly, though your GP may recommend a DEXA scan or medication too.
Q5: Can physiotherapy help if I’ve already had a fracture?
Yes. Physios provide rehab, pain management, and fall-prevention strategies to stop further injury.
Final Thoughts
Osteoporosis doesn’t have to mean giving up the activities you love. With physiotherapy, tailored exercise, and lifestyle changes, you can strengthen your bones, reduce your fracture risk, and regain confidence in your movement.
👉 Give us a call today on 9806 3077, or book online, just CLICK HERE
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