Osteoporosis is often described as the “silent condition”—you can’t see it, you can’t feel it developing, and in many cases, you may not even realise you have it until a fracture occurs. But while osteoporosis may be common, especially as we age, it’s not something you simply have to accept or live cautiously with. At Activate Physio, we regularly work with people who have osteoporosis or low bone density, helping them stay strong, active, and confident in their daily lives.
Importantly, several of our physiotherapists have specific training in osteoporosis management, meaning you’ll be supported by clinicians who truly understand the condition and how to safely guide you through exercise, strength building, and daily movement.
In this blog, we’ll break down what osteoporosis is, why it happens, how it affects daily function, and—most importantly—how physiotherapy can help you take control of your bone health, reduce pain, and move with confidence.
What Is Osteoporosis?
Osteoporosis is a condition where the bones become thinner, weaker, and more susceptible to fractures. The word actually means “porous bones,” and that’s exactly what happens—bone tissue gradually loses density, making it more fragile over time.
Bones are living tissue that constantly break down and rebuild. In osteoporosis, the rate of breakdown outpaces the rate of rebuilding, leading to reduced bone mass and structural deterioration. It’s particularly common in postmenopausal women due to hormonal changes, but men can also develop the condition—especially with age, certain medical conditions, long-term medications, or an inactive lifestyle.
Osteopenia is the step before osteoporosis. It means your bone density is lower than ideal but not low enough to be classified as osteoporosis. The good news? Both conditions respond incredibly well to exercise and physiotherapy.
Why Does Osteoporosis Occur?
There’s rarely a single cause, but instead a combination of factors that contribute to low bone density. Common contributors include:
- Hormonal changes
- Age-related bone loss
- Low calcium or vitamin D
- Inactive lifestyle
- Medical conditions or medications
- Family history
But regardless of the cause, one thing is clear: movement, strength, and guidance from a trained physiotherapist significantly improve bone health.
How Osteoporosis Affects Daily Life
Some people experience no symptoms until a fracture occurs, while others begin noticing stiffness, back pain, loss of height, or reduced confidence in moving. The most common fracture sites include the hip, wrist, and spine.
At Activate Physio, we see a wide range of presentations: from early-stage diagnoses to recovery from fractures, to those who simply want to move more confidently. With trained osteoporosis physiotherapists on our team, we’re able to provide highly specialised guidance tailored to your stage of bone health and your goals.
Why Physiotherapy Is Essential in Managing Osteoporosis
Physiotherapy is one of the most effective, evidence-backed ways to manage osteoporosis. It helps build bone density, improve muscle strength, enhance posture, reduce pain, and decrease fracture risk.
At Activate Physio, we also offer highly personalised strength training programs, designed and supervised by physiotherapists trained in osteoporosis management. This ensures your exercises are safe, targeted, and progressively challenging—exactly what your bones need to become stronger.
Here are the core components of physiotherapy for osteoporosis:
1. Strength Training to Build Bone Density
Bones respond and grow stronger when exposed to appropriate loading. But the type, amount, and progression of that loading matters—and that’s where professional guidance becomes essential.
Your personalised program may include:
- Weighted squats, lunges, and step-ups
- Resistance bands or dumbbells
- Strength machines for hips, spine, and wrists
- Impact exercises appropriate to your level
- Gradual, safe progression based on your ability
Under the guidance of a trained physiotherapist, strength training becomes one of the safest and most effective ways to improve bone density.
2. Balance Training to Reduce Falls
Falls are the biggest cause of fractures in osteoporosis. Improving balance is one of the fastest ways to reduce that risk.
Your program may include:
- Single-leg balance
- Dynamic stepping and turning drills
- Core stability work
- Reaction-time exercises
- Strengthening of ankle, hip, and trunk muscles
This helps you feel stable, grounded, and confident in your everyday movements.
3. Improving Posture and Spinal Strength
The spine is particularly vulnerable in osteoporosis. Strengthening the upper back and core can help reduce pain and prevent compression fractures.
We focus on:
- Postural strengthening
- Thoracic mobility exercises
- Core activation
- Safe lifting and bending techniques
These skills translate directly to daily tasks.
4. Pain Reduction & Fracture Recovery
If you’re recovering from a spinal, hip, or wrist fracture, physiotherapy is essential. We help you regain movement, reduce pain, and rebuild strength through:
- Gentle mobility work
- Postural support strategies
- Progressive strength training
- Hands-on treatment
- Education on safe movement patterns
The goal is to restore confidence and independence.
5. Safe Movement Education
Many people are told to “be careful,” but this often leads to fear and inactivity. At Activate Physio, we replace fear with knowledge.
You’ll learn:
- How to lift safely
- How to bend, twist, and move confidently
- How to exercise without overprotecting
- Which movements help build bone strength
Movement shouldn’t feel scary—our job is to show you how capable your body truly is.
6. Tailored Programs Designed for Your Life
No two people with osteoporosis are the same. Your personalised physiotherapy program will take into account:
- Your medical history
- Your activity level
- Your bone density scan
- Your goals
- Any previous fractures
- Your lifestyle
And importantly, your program is guided, monitored, and progressed by a physiotherapist trained specifically in osteoporosis care.
Complementary Treatment Options
Depending on your needs, your physiotherapy plan may integrate:
- Clinical Pilates
- GP-prescribed medication
- Nutrition support for calcium and vitamin D
Your physiotherapist will guide you toward the right combination.
Preventing Further Bone Loss
Long-term bone health relies on consistent habits and ongoing strength work. Key strategies include:
- Strength training 2–3 times per week
- Weight-bearing exercise
- Regular balance training
- Adequate calcium, vitamin D, and protein
- Staying active throughout the day
These habits help maintain bone density and reduce fracture risk.
How Long Does It Take to See Results?
Bone density changes gradually over months, but strength, balance, and confidence often improve much sooner. Many people notice benefits within 4–6 weeks of starting a personalised program, especially when guided by a trained physiotherapist.
When to Seek Help
You should consider physiotherapy if you:
- Have been diagnosed with osteoporosis or osteopenia
- Are recovering from a fracture
- Feel unsteady or fear falling
- Want to exercise safely
- Need guidance on the right type of strength training
- Want a personalised program designed specifically for low bone density
You don’t need to wait for a fracture or significant symptoms—early management makes a huge difference.
Take the First Step Toward Stronger Bones
At Activate Physio, we have physiotherapists specifically trained in osteoporosis management, giving you access to expert guidance, personalised strength programs, and safe, progressive exercise tailored to your needs.
If you’re ready to feel stronger, more confident, and more capable, we’re here to help!