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Patient Questions  /  Safe exercise with osteoporosis

Bone Health & Surgery

What Exercises Are Safe If I Have Osteoporosis?

Weight-bearing exercise, strength training, balance work and posture exercises are all recommended for osteoporosis. What to change is repeated or loaded forward bending and twisting of the spine, like sit-ups and toe touches.

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Exercise that helps your bones

  • Weight-bearing activity such as walking, stair climbing and dancing, where your legs carry your body weight.
  • Strength training with weights, bands or body weight, progressed over time. Bones respond to muscles pulling on them.
  • Balance exercises to lower your risk of falling, which is the main cause of broken bones.
  • Posture and back-strengthening exercises that support an upright spine.

Movements to avoid or modify

  • Sit-ups, crunches and toe touches, which bend the spine forward under load.
  • Deep twisting, especially with weight, like some golf swings or yoga poses.
  • Bending forward from the waist to lift. Bend at the hips and knees instead, and keep the object close.
  • High-impact jumping if you've already had a fracture, until a professional clears it.

You don't have to give up activities you love. Often it's about changing how you do them.

When to see a doctor

See a doctor promptly if you have:

  • Sudden, sharp back pain after a minor lift, cough or fall, which can be a spine fracture
  • Losing height, or a new forward curve in your upper back
  • Pain in the hip or groin after a fall, or you can't put weight on the leg

How physical therapy at ARI can help

A physical therapist builds a safe, progressive program with strength, weight-bearing and balance exercises, teaches you bone-safe ways to lift, bend and garden, and works on fall prevention.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Osteoporosis and bone health →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

Request an EvaluationCall (661) 282-8584

This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed September 2026