3 Things You Should NEVER Do If You Have Osteoporosis. PLUS Exercises You Should Do. 

I have severe osteoporosis. I go to the gym 5 times a week and walk for a hour and attend the senior exercise class once a week.. We do these exercises you showed today. I feel much better knowing that I am doing the exercises correctly. I love your videos. Thank you so much. I agree you two are the best. Thanks again.

It’s too late for my mom. She was the poster child for osteoporosis. Caucasian, slight, 100 pounds, no dairy growing up (one of twelve, couldn’t afford it. black coffee.). Smoker, drinker. Terrible eating habits. She had many, many fractures. Her last one happened when she was washing her hair at the kitchen sink. She turned to grab a towel and broke her femur in two places. Just like that. They told her after this one, there would be no place left for them to pin or plate. That’s how thin her bones were. Unfortunately, she was in a wheelchair after that for 20 years. She also had rheumatoid arthritis. Please, you younger people, pay attention. Get your calcium and vitamin D. Eat well, walk and exercise. It’s not too late for you older folks as well. This was a great video.

My friend with osteoprosis played pickle ball and feel and broke her hip. This required an emergency surgery, three steel pins and 6 months of a very difficult recovery. I also have osteoprosis and osteopenia in three places (back/neck/hips) and personally I would NEVER play pickle ball - too intense for my age and condition. Instead I do stretching, yoga, pilates, pool upper body exercises and strength training for strength, balance and flexibility (at my senior center with teachers that are trained to work with older people.) I eat a nutrient rich diet and I also take Bio-TE bio-identical hormones which are working to restructure my bone mass. I have already regained 6% in my bone mass. I wear Keene hiking shoes with excellent bottom grips and I am VERY careful on ice. I am age 70 and being highly preventative.

5:40 Sit to Stand 7:20 Hip abductor 9:30 Hamstring Stretch 10:00 Windshield Twisties 10:15 Hip flexor stretch

I'm 75, and have osteopenia. Play a lot of tennis, and walk a lot. Have been doing squats with light weight to build bone. Am careful to keep back straight. Glad I found your stuff. Thumbs up and subscribed.

I am a 54 year old woman. I was diagnosed this week with Bilateral Sacral Ala Fractures and Osteoporosis. I am having trouble absorbing all of this. I have been referred to the Bone Metabolic Clinic. I always thought of Osteoporosis as an elderly person disease.

Very good advice. A seniors biggest enemy is inactivity. I am 74. I can easily do 100 sit ups followed by 100 squats followed by 50 pushups none stop. All before going to the gym.

Love you guys. I am a fitness instructor and have Incorporated so much of what you've taught me. But please Bob stop talking about how you weren't liked as a kid, hardly any of us were liked as a kid. But you're loved now and are teaching us awesome things!!

None of my healthcare providers have told me about how important POSTURE is with my osteoporosis! Thank you AGAIN, Bob and Brad!

Wish I’d found your videos BEFORE I lifted my little grandson and got a compression fracture of T6 😩 But I’ll listen to your advice from now on.

DO NOT drink coffee and limit alcohol if you have osteoporosis. These two substances can cause deficiencies in Vitamin D, and Magnesium which are core vitamins and minerals for the regulation and absorption of Calcium. I found this out the hard way. Take up swimming as an exercise too! it is so helpful!

You guys are amazing. Whenever I get chatting with someone whose suffered injury and/or requires a physio exercise I always advise your link , as you seem so knowledgeable whatever the prob

Hello , my Brit physio signed me off very early with a 3 part femural fracture as he agreed , merging some of your exercises with his, sped recovery up along with a strong resolve ! Thanks guys.

These are perfect exercises for me, I have just been diagnosed with osteoporosis. I did have osteopenia but didn’t do the correct exercises or really anything other than a good diet. I have a lot to learn. Thank you for sharing. I have been watching you both for a while now and happy I came across this one. I also live in a 3 floor walk up, so I need to stop complaining about the stairs, apparently they are a good thing. ❤

That's how I did it. Bending forward trying to put a 10 lb bird cage on it's tray. I was very sad. I just woke up to find that my bird died. I buried him in a little box and planted a Surinam cherry bush on top. I had his little brother in the cage I was moving and couldn't tilt it. My mind was on his well being, not mine. Then crunch. The pain was worse than having 2 kids. It's 3 months now. With every video Bob n Brad have on osteoporosis and a bunch of get healthy nutrition videos I'm doing fantastic.

Oh, my goodness, thank you for nagging!! I am 75 with osteoporosis and a dowager hump. I bend and lift heavy objects while gardening and didn't realize how being stubborn I was. I will be watching this again and again for the exercises. Thank you very much.

I want to thank you, Bob and Brad, for these good, easy to understand exercises. I admire your common sense approach and easy going manner of speaking.

Thank you for stressing posture. I have osteoporosis and scoliosis. For me, the best back protection starts with good posture and appropriate exercises. I have been doing aqua aerobics in the gym's pool. It has helped tremendously!

Thank you gentleman for your advices about our health.God bless you both.

I had a compression fracture in my early twenties in a toboggan accident. I compacted L2 all the way down in front from a hard bend (bump)!! I had a bad spasm and learned to not be around pot heads. I was in a corset for a year and it eventually grew back but I still have issues with spinal tension all the way up into my scull. It keeps me on notice! lol I recently learned that I have severe osteoporosis and started studying it. Thanks guys! Fred

I had excruciating neck fracture pain go away while I was reading the Bible out loud one night so definitely do that every day for a few minutes or more. It made my bones , joints and everything feel so much stronger too.

Thank you so much for your information and breaking it down so we can understand easily. Excellent presentation. The best I've seen on RU-vid. You're the master of this topic. Congratulations. Lots of patients with osteoporosis can benefit from this information. God bless you.

Yep, years ago, at age 61, I got a compression fracture in my mid back the first time my motorcycle fell over. I backed up to it to pick it up, and heard a POP, causing pain in my left leg. A couple weeks later it was diagnosed, and I got a kyphoplasty. They inflate the vertebrae and inject a cement. Yay!! Much better even now, 10 years later. Retired last year from the motorcycle.

WOW! Thank you for this information. I am 60 yrs old. I got a compression fraction in L1 6 yrs ago. I just recently found out that I have osteopenia.

Timeless, funny, educational, and valuable osteoporosis exercise video. You guys are inspiring to millions and will continue for many years.

I didn't know I had osteoporosis until I had a bad fall and shattered my elbow and this is really useful, knowing how to avoid other pressure points. I agree with your point: Don't fall down. My fall was due to a rumpled carpet in a cafe and I'm very keen not to repeat the experience.

I have Osteoporosis but didn’t realize how fragile my bones really are Thanks

Thanks Bob and Brad! Another fantastic video.

Perfect! Blessings be upon you!!

You guys are a great team. Very helpful. Please keep up the good work! The right amount of serious help with a touch of humor, keeps me coming back and saving your videos

When o was a student, I waited tables at a retirement home. There was a group of ladies who lived there that always came down to the lobby to chat and practice their sit-and-stands. A sit-and-stand club 😅

Watching in 2021 recently diagnosed with osteoporosis, thank you for your information

Thank you. I have watched many of your videos. I appreciate your concern and cool and fun filled way of educating us for better health. Please continue and good luck.

I have been diagnosed ( in my late 30’s) with disc degenerative disease, osteoarthritis and neuropathy. In my late 30’s early 40’s I had 3 back surgeries, the last replacing 2 discs(l-4-l-5-l-5-s1)with a cage. Shortly after I was diagnosed with osteopenia and recently osteoporosis. I’m 60 this may and the pain of doing most anything, even sitting, is unbearable by the end of the day. I downloaded your videos on osteoporosis and wrote down the exercises. Hopefully there’s still hope for my back.

Lord knows how much heavy lifting ive done over the years trying to support my family

I like it when you crack jokes, you guys are enjoyable to watch. I would like to see a video on the pilates and yoga exercises you should never do if you have osteoporosis. Closed captioning would also be great.

You two ARE the two most famous physical therapists on the internet!

Bob and Brad are great. Really given me a lot of good suggestions.

Head position is critical when lifting. The head should be up when a load is taken- Olympic weight lifters often look up which helps the spine to stay straight. Looking down is accompanied by flexion of the whole spine and risks injury

Amazing how I have said for years how bending over the sink and kitchen counter makes my back ache. Of course everyone says yah yah yah. I frequently sit in my office chair with wheels at its highest setting to wash dishes, it keeps my back upright…….

Thank you for making it simple.

Thanks so much for this! Just had Kyphoplasty after a hard fall on my bottom skating (miracle surgery!) Was a competitive figure skater for 10 years through childhood to mid teens when my knee was so trashed, dr said I had to quit. Scans revealed I had FIVE compression fractures (new) 2 of which were on top of multiple previous ones that were healed (L4 and L5 are unhappy.) I’m about 20 years younger than when your entire spine should be crumbling to pieces (like mine is…often called by former skaters as “skater back, neck and knees!”) Had a DEXA scan last year (for being high risk for osteoporosis) and all was good. Surgeon says, get another DEXA scan, so that’s scheduled! But, after doing a high impact sport through the majority of my development…I did all the stuff Bob and Brad said “don’t do this!!!” Always bent forward in the chair over the computer, or whatever I’m doing, standing slumped over on one hip, bending over all the way and picking up heavy stuff (I’m flexible, it just was normal for me) sleeping curled into a ball for decades (that makes me want to die now) and, so, I had compression fractures from T10 to S1, both healed and new….yikes!!!!! (2 herniated discs, spinal stenosis and degenerative disc disease) Yay! So, yes, like my Mom having me walk with a book on my head for good posture, it is important…as is saying, hey, my lower back kinda always hurts, not pain pill hurt, maybe some Advil at work in the afternoon…maybe this would have been discovered sooner…but like many athletes, you’re trained to ignore the pain. Don’t ignore the pain! Pain is your body telling you something is wrong. Thankfully, I have amazing physicians and an amazing physical therapist, and I know now what I didn’t know before. This video is really important!! Thanks Bob and Brad!!!

Thank you so much to both of you for the instruction and ideas about a healthy spine. God bless

I really appreciate your videos. Thanks for the great content and advice!

I have osteo porosis and find that exercise is essential. I do pilates which strengthens the core stomach muscles. Whenever bending forward or carrying something heavy pull in your core stomach muscles which helps balance and can also prevent back pain. .

Hey, I’m from india, an anaesthesiologist. Your explanations are on point. I slipped and fell on my back, thoracic 10 and 11 compression.

Thank you, thank you, thank you for your videos (and the smiles 😀).

I just discovered this video. Thank you so much.

I drink all of the coffee I want, even caffeinated soft drinks. I started out with Fosamax but after 14 months it started causing me stomach pain even though I followed the instructions explicitly. So then I went to injecting Forteo every day for two years. Now I'm doing the Prolia injection every six months. I've been supplementing with Vitamin D, Calcium and Magnesium for many years. I live a very active lifestyle and have had no further fractures. I have however developed a painful problem with facet arthropathy. The longer I'm on my feet the more it hurts. There are numerous exercises that help this condition though. I had a very successful balloon kyphoplasty some years ago. My life is not ruined and I refuse to live in fear.

for 4 years I am suffering fro osteoporosis. Your exercises are great. I will ry them. Thanks.

Hi Bob and Brad I'm from Cape Town and have been diagnosed with osteoporosis in my spine last week I'm 54 years of aged and I love you video so I'm going to do that exercise

Wow!! This explains so much to me now. Tnx for sharing. I should feel better from back and neck ache by observing these cautions. Tnx docs.

THANK YOU DRS. FOR SHOWING US THE PROPER WAY TO EXCERCISE,WHEN WE HAVE OSTEOPOROSIS, I WILL START FIRST THING I DO IN THE MORNING,AFTER I SAY MY PRAYERS.YOU GUYS PLEASE KEEP THE VIDEOS COMING IN.AND MAY GOD BLESS YOU

Brad and Bob you guys are great !! Thanks

Bob and Brad---you are just awesome! This video taught me things I didn't know. Ugh, was just diagnosed with osteoporosis, AND I need double hip replacements. Your vids have helped me with MANY issues---thank you! 😃

This is without a doubt the best video on the internet, thank you so much 🌿

Great advice, thank you!!

Great idea to remind us to do stretches before we even get out of bed. Then later, the one with the kids ball behind our back in a chair feels so good.

The physics type explanations really help me picture why I should do something correctly or avoid it.

Thank you both for your help with explaining exercise l broke 5 bones in my back by just bending down to brush the floor! Now l understand why it happened l was have never been a great fan of exercise but will gently try yours!

Wonderful video! Just what I needed...no more plopping into a chair!!

Thank this is great information. Great work guys. I have been learning a lot with you.

Thank you! I have Osteoporosis and have never been informed of any self help.

Thank you! I have compressed fracture at T8. And yes osteoporosis.. at 51..not just to the very elderly .. Pilates is good to work that core. It is so much easier to get out the chair like that too! We need reminders- Posture! Thx guys

These guys made me realize how to just be careful lifting or bending or turning now in my retirement years. Such valuable information that's much appreciated.

Thanks fot all your great adbice. Keep it coming.

I’m Catholic. I can’t kneel due to my knee but I do a lot of sit and stands at Mass. 😂 (I do sit stands but need to add them to my daily PT routine at home.)

I was once told when you lift something, lift it as if you were wearing a miniskirt and you didn't want anyone to see your underwear ☺️😁.

You are amazing PT people. Love your demonstrations

Thank you for this video. I really need it .

Thank you so much for doing this

More of these exercises would be so helpful. Thank you!

This is very timely for me. Thanks!

Find all your videos very educational and helpful, thank you

You guys are the best! Thank you so much for this video. I have a compressed fracture in the T9. It’s extremely painful but this video is very helpful!

I love watching you guys. So informative with a twist of humor. Thank you soooo much!!!

Thank you. I’m a 63 y.o. w/ osteoporosis. This video is GOLDEN!

valuable information. Thank you.

wow, i recently was diagnosed w/osteoporosis. i serendipitously came across a doctor on utube, and he told what to do and what supplements/minerals to take. He highly recommended exercise. i can start now. i have the type chair Brad suggested b used. all this great advice from something i had only used as entertainment. Thanx Bob & Brad.

Good info and way to present it. You use humor but not too much and get right to the point. Great practical info. Thank you from NH

You guys are hilarious. Love you both and your excersices.😘💕

I have Osteoporosis in my left foot. My Dr. said it's because I can barley move it. Years ago I broke my foot when I tripped on gravel. I don't fall completely down I just fell into a squatting position but the ground forced my foot up & that's how it broke. I found out I had Osteoporosis in it when I went to the Dr after I fell. My foot swells up a lot now & I've went to a few Drs about it & they've said it's because I'm sitting a lot.

This is great. Thank you so much.

LOVE YOU TWO!! You have been so helpful for me since I was recently diagnosed with osteopenia so I am trying to help/recover if possible. I like to believe that I can recover from this.

you two are the best! Thank you for your videos. I'm in the UK and your videos helped me with my hip replacement re-hab. Thank you!

Terrific information. And presented in a fun way. Love the banter!

Thank you Brad and Bob

Bob and Brad your videos are always interesting and informative.

Thank you Bob and Brad, so many very good tips and lots of great advice. My friend and I love your videos and the jingle, we sing along to it! Thank you for everything you do, it is greatly appreciated. You make a great team!

Guys you are great . Enjoy your advice each time

Thank you for sharing your ideas and expertise, I have learned so much from your videos, and (hope you don't mind) try to pass to my patients 🌞 Thanks so much! Dale PTA

Hi Bob & Brad: This is very helpful! I have osteoporosis and have been using 5 lb weights as I (almost) touch my toes, stand up and twist from side to side, and repeat. I'm not paying attention to how my back is positioned. So far I haven't had any issue. I do various PT exercises for balance. Your Osteoporosis PT exercises are a must for folks with OP! Jenny

Thank you.good tips

That's what I was diagnosed 6 or 7 years ago, a T12 compression fracture, a report from my x-ray. Oh, I had a fall and it hurts so much. I used a brace for several years and until now, I wear it from time to time when my back begins to ache.

Thanks for making this fun!

Most informative! I use these tips when teaching Silver Sneakers and Aqua aerobics. Thank you for these functional and safety tips 🤗

Very helpful! Thank you!

4 yrs later and i still love you guys!

Thank you. Just being diagnosed with osteoporosis. Going to PT but you guys give us same exercises without charge. Thank you for all you do.❤

Bob and Brad: So very helpful--thank you!!!!!