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Proper Lifting with Osteoporosis
In this article, I want to explain why proper lifting with osteoporosis is so important to prevent spinal fractures.
Proper lifting is important for EVERYONE to prevent injuries but especially important to prevent injuries when you have osteoporosis!
Proper lifting should look like this.
In the photo with CORRECT lifting technique on the right, I am hip hinging and bending my knees. This allows me to keep my spine straight.
When lifting an object and standing up, make sure that you do not curve your spine (avoid lifting objects heavier than you are capable of lifting so form is not compromised). Also hold the object close to your body.
CORE ACTIVATED AS ALWAYS FOR FURTHER SPINE PROTECTION!!
Here are good visuals showing WHY this is soooooooo important.
Compression fractures can be caused by spinal flexion and twisting because the load on the vertebrae is increased.
With flexion of the spine in particular, the load is increased on the front of the vertebrae which is where most compression fractures occur. (See picture below)
When this occurs repeatedly, the vertebrae start to weaken in the front which causes the “hump” and the loss of height that can be associated with osteoporosis.
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Movements to Avoid to Protect the Spine
