The Best Back Strength Training Exercise for Osteoporosis

Osteoporosis is a condition that causes loss of bone tissue and is generally caused by a lack of calcium or low amounts of estrogen in the body. It is most common in postmenopausal women, and sometimes affects men. Certain exercises can improve osteoporosis, and in some cases, can help prevent your condition from deteriorating. Strengthening your back muscles can prevent spinal fractures and back pain. Postmenopausal women who have used hand weights for at least two years have increased back strength over those who have not used weights, according to a study cited on www.disaboom.com.

Lower Back Strengthening Exercises

• Complete lower back strengthening exercises by standing with your feet 1 ft. apart, with your knees bent, about an arm's length away from the wall. Face away from the wall. Suck in your stomach muscles. Put your hands through your legs and try to touch the wall, while your legs and knees are bent but your back is straight. Push yourself up to a standing position. Place your arms straight over your head and reach backwards. Hold each position for 10 seconds and repeat 10 times.

  Complete the pelvic tilt by lying on your back with knees bent and feet flat on the floor. Suck in ypur abdominal muscles, but relax your back muscles. Bring your pelvis forward, while keeping your back flat. Hold the position for 10 to 15 seconds and gradually increase to 12 repetitions.

  Lie flat on your back with knees slightly bent and feet on the floor. Intertwine your fingers behind your head. Gently bring your shoulder blades off the floor, while your back is still on the floor. Hold the position for five seconds and gradually increase the number of repetitions.

  Lie flat on your back with knees bent and feet on the floor. Raise your knee toward you and grab it with both hands. Hold for 10 to 15 seconds. Start with three repetitions and gradually increase.

Resistance Exercises

• Practice resistance exercises that generate muscle tension on the bones and strengthen the back muscles, helping them to grow. For example, use resistance bands, free weights and strength-training exercise machines. Begin exercising on the strength-training machines without weights, completing one set of eight to 10 repetitions. Add a 1-lb. weight after you have successfully completed this. Slowly increase your repetitions to three at a time. Complete these exercises on alternating days of the week. One resistance exercise is to sit or stand straight up with your arms straight up and palms out flat with elbows bent, resembling a letter "W." Place your feet flat on the floor if you are sitting. If you are standing, squeeze your lower abdominal muscles together. Slowly lower your arms straight at your sides and pinch your shoulder blades together. Bring your arms back up to the starting position. Complete 10 repetitions. Gradually add 1-lb. weights to your wrists and slowly increase the weight when you are ready. This exercise will help strengthen back muscles.

Core Back Strengthening Exercises

• Perform back strengthening exercises that help increase the strength of your body's core. The side bridge is completed by lying on your side with your knees bent at a 90-degree angle. Push up on your elbows, but make sure to keep your neck in line with your back and stomach. Hold your stomach in. Pick your hips off the floor, while your head and shoulders are in alignment with each other. Stay in the position for 10 seconds and gradually increase to 30 seconds.

  The plank exercise entails pushing yourself up onto your elbows and knees while you are lying on your stomach. Keep your shoulders, back, hips and knees in a straight line. Hold 10 seconds, working toward 30 seconds.

  Try lateral exercises by standing with your feet 1 ft. apart and flat on the floor. Place a ball in your hands right in front of you and hold your stomach in. Twist your body side to side and repeat 10 times. Gradually increase to heavier balls.

Considerations

• Consult a physician before beginning any exercise program in case you have any physical restrictions. Limit or avoid exercises that increase pain. Cease exercising immediately if you are dizzy or experience shortness of breath. Always exercise with your body and back in alignment, and do not hold your breath when exercising. Do not complete exercises that include bending your body forward or that place too much impact on your spine. Make sure to wear good, supportive shoes when exercising.