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Guidelines to safe movement and fall prevention
When a person with osteoporosis falls they are more likely to break a bone in the hip, spine or wrist. More than 90 percent of hip fractures are associated with osteoporosis. Fractures can be serious and limit your ability to lead an active, independent life. For people with bone loss in the spine (backbone), activities that place stress on the spine can increase the likelihood of a broken bone in the spine (vertebral fracture). Avoid activities that twist or bend the spine. Keep good posture and use proper body mechanics. For some people, picking up a grandchild or even coughing or sneezing can cause a bone to break in the spine.
fracture #7 for the year
- By letshope · New reply November 6, 2009
- 14 replies
- i'm still amazed at how little it takes to have a bone break. in just doing the same life activities i've done most of my life (including the falls and crashes) i've become a frequent flyer in the broken ...
Exercise - Toe Touches/Ab Crunches/Forward Flexion
- By sdivas · New reply October 7, 2009
- 14 replies
- When I was diagnosed with osteoporosis (2000), I wasn't given any guidelines. I was able to touch my toes. I was able to do ab crunches. I would twist from side to side. I didn't know about compression ...
Unsafe Movement
- By sdivas · New reply October 7, 2009
- 28 replies
- From NOF booklet "Boning Up On Osteoporosis" To maintain proper alignment, avoid the following positions or movements: Having a slumped, head forward posture Bending forward from the waist Twisting of ...
My mother keeps falling
- By suzsezok · New reply October 7, 2009
- 16 replies
- My 81 year old mother lives with me. I the past month, she has been falling alot. She has severe osteoporosis that I know contributes to her falls, She has a walker she walks behind and most of her falls ...
Sitting
- By sdivas · New reply September 26, 2009
- 10 replies
- When sitting in a chair, try to keep your hips and knees at the same level. Place your feet flat on the floor. Keep a comfortable position. You should have a natural inward curve to your lower back and ...
Bending Over -- Please share your alternatives
- By sdivas · New reply September 21, 2009
- 16 replies
- We know that we should not bend forward rounding our spine whether we are exercising or any other daily activity. Please share the alternative ways that you use in your daily lives instead of bending ...
Bed - Lying Down and Getting Out of Bed
- By sdivas · New reply September 20, 2009
- 3 replies
- When lying on your side in bed, use one pillow between your knees and one under your head to keep your spine aligned and increase your comfort. When lying on your back in bed, use one or two pillows under ...
Mattress Recommendations
- By Nancy3 · New reply September 20, 2009
- 27 replies
- I am new and may be posting this question in the wrong place, but I would like to know if anyone has information as to what type of bed is best suited to Osteo patients? I already have a love/hate relationship ...
Lifting and Carrying
- By sdivas · New reply September 20, 2009
- 3 replies
- Don't lift or carry objects, packages or babies weighing more than 10 pounds. If you are unsure about how much you can lift, check with your healthcare provider, especially a physical therapist. If you ...
Bed - Getting Into Bed
- By sdivas · Posted September 19, 2009
- 0 replies
- First, sit down on the side of the bed. Lean toward the head of the bed while supporting your body with both hands. Then lie down on your side, bringing both feet up onto the bed at the same time Keep ...
Coughing and Sneezing
- By sdivas · Posted September 19, 2009
- 0 replies
- Develop the habit of supporting your back with one hand whenever you cough or sneeze Place your hand behind your back or on your thigh. This protects the spine from damage caused by a sudden bend forward ...
Pushing and Pulling
- By sdivas · Posted September 19, 2009
- 0 replies
- When you vacuum, rake, sweep or mop, keep your feet apart with one foot in front of the other. Always face your work directly to keep from twisting your back. Shift your weight from foot to foot in a ...
Bending and Turning
- By sdivas · Posted September 19, 2009
- 0 replies
- Keep your feet flat and about shoulder width apart from one another Let both upper arms touch your ribs on the sides, unless you are using one hand for support As you bend, keep your back upright and ...
Walking
- By sdivas · Posted September 19, 2009
- 0 replies
- Keep your head high, chin in, shoulder blades slightly pinched together Keep your feet pointed straight ahead, not to one side. Your knees should face forward. Keep your knees slightly bent Avoid letting ...
Standing
- By sdivas · Posted September 19, 2009
- 0 replies
- Keep your head high, chin in, shoulder blades slightly "inched" together. Think of angel wings or as my osteoporois Yoga instructor suggests: stand tall and lead with your heart. Maintain the natural ...
Question for Phy Therapist or anyone on Unipedal Standing
- By windblown · New reply July 17, 2009
- 35 replies
- Hi All: I've read that 1 minute of unipedal standing 3 times a day is equivalent to walking for 53 minutes. What do you think of this; is it possible that "Unipedal standing for one minute is equivalent ...
Leg Muscle Strength and Balance Essential
- By SequoiaHealth · New reply July 4, 2009
- 9 replies
- This is a very interesting study supporting the notion that leg strength and balance are equally important to the prediction and prevention of fracture. These two lifestyle factors are easily improved ...
Gardening anyone?
- By gertie · New reply March 21, 2009
- 2 replies
- I've recently learned that my spine density has crept into the osteoporotic range. I love to garden and would hate to give it up. But if bending forward is an issue, how do I weed/plant, etc. I also have ...
partial hip replacement (head of femur)
- By karweik · New reply January 9, 2009
- 10 replies
- I broke my hip 12 weeks ago. Am walking at home without a cane, but find that my lower backbothers me and am very stiff after sitting or lying. would love to hear of other's experiences with broken hip ...
Safe Movement Guidelines
- By sdivas · New reply October 19, 2008
- 2 replies
- NOF's handout on "Guidelines for Safe Movement" is available to download and print from NOF's website at www.nof.org. On the sidebar of the home page, either click on Prevention and select Exercise, or ...
