Every year on October 20, the world pauses to recognise World Osteoporosis Day – a campaign led by the International Osteoporosis Foundation to raise awareness about bone health and the prevention of osteoporosis.
At Logan Physio, we see first-hand how bone strength impacts everyday life – from recovering after injury to staying independent as you age. This year’s theme, “It’s Unacceptable!”, shines a spotlight on the fact that too many people are living with undiagnosed or untreated osteoporosis, despite the fact that prevention and management are possible.
Let’s take a closer look at what osteoporosis means for you, and how physiotherapy can play a key role in keeping your bones strong.
What is Osteoporosis?
Osteoporosis is often called the “silent disease” because you may not realise you have it until a fracture occurs. It causes bones to become brittle and weak, increasing the risk of fractures from even minor slips, bumps, or falls.
- Who is most at risk?
- Women after menopause, men over 50, and anyone with risk factors like family history, low body weight, smoking, or certain medications.
- Why does it matter?
- A hip, spine, or wrist fracture can set back independence, mobility, and overall health. Fractures often require long recovery and may increase the risk of further health complications.
Why World Osteoporosis Day Matters
- 1 in 3 women and 1 in 5 men over the age of 50 will suffer an osteoporosis-related fracture.
- Hip fractures are projected to almost double by 2050 worldwide.
- Many people remain undiagnosed until their first fracture – which means opportunities for prevention are being missed.
World Osteoporosis Day is about changing that. It’s about empowering people with the knowledge, tools, and support they need to take care of their bones before a fracture occurs.
How Physiotherapy Helps with Osteoporosis
Osteoporosis doesn’t have to mean giving up the activities you love. In fact, one of the most powerful tools for protecting and strengthening your bones is exercise – but not just any exercise. The key is doing the right kinds of movement in the right way.
This is where physiotherapists play a crucial role. We assess your osteoporosis risk, fitness level, and any medical conditions, then design a personalised program that is safe, effective, and evidence-based. Here are the ways physiotherapy supports bone health:
1. Bone-Strengthening (Weight-Bearing) Exercises
Your bones respond to stress – the right kind of stress. When you place controlled weight or resistance through your skeleton, it stimulates bone cells to grow stronger.
Physiotherapists guide you through weight-bearing activities, such as:
- Walking or brisk walking
- Stair climbing
- Low-impact jogging or skipping (if safe)
- Light jumping or hopping drills (progressed carefully)
These movements deliver the natural forces bones were designed to handle, making them more resilient over time.
2. Resistance Training for Muscle and Bone
Strong muscles protect bones by absorbing impact and stabilising joints. Resistance training (using weights, bands, or body weight) is one of the most effective strategies for managing osteoporosis.
Some common physiotherapy-prescribed resistance exercises include:
- Squats and sit-to-stands – strengthen thighs, hips, and spine
- Lunges or step-ups – improve lower limb power and balance
- Calf raises – target lower leg strength for walking and fall prevention
- Rowing movements with bands/weights – build back strength and improve posture
- Overhead presses or wall push-ups – help shoulder and arm strength for daily tasks
Research shows that progressive resistance training, done 2-3 times per week, not only strengthens muscles but also stimulates bone density – especially in the hips and spine, where osteoporosis-related fractures are most common.
3. Posture and Core Strengthening
People with osteoporosis often develop a rounded posture or stoop (called kyphosis), which puts pressure on the spine and raises fracture risk. Physiotherapy programs focus on:
- Strengthening the deep core muscles (abdominals, back stabilisers, pelvic floor)
- Training the upper back and shoulder muscles to keep the chest open and posture upright
Simple but powerful moves like wall angels, bridges, and gentle Pilates-based exercises can reduce spinal stress and protect against vertebral fractures.
4. Balance and Fall Prevention
Most fractures occur because of a fall. Physiotherapy doesn’t just strengthen bones – it strengthens your ability to stay upright. Balance exercises we commonly prescribe include:
- Standing on one leg with support
- Heel-to-toe walking
- Dynamic stability drills (e.g., side stepping, mini hurdles)
- Functional training like rising from the floor or carrying groceries safely
These activities retrain your body’s coordination, making everyday movements safer and more confident.
5. Safe Movement Education
Not all exercises are safe for people with osteoporosis. For example, sit-ups, deep twists, or forward-bending stretches can increase the risk of spinal fractures. Physiotherapists teach you how to move safely in daily life:
- How to lift objects without straining your spine
- How to bend, reach, and twist safely
- How to gradually increase exercise without injury
This guidance ensures you stay active without putting your bones at unnecessary risk.
6. Tailored Programs for All Ages and Stages
Whether you’re newly diagnosed, recovering from a fracture, or simply want to prevent bone loss, physiotherapists adapt your exercise plan to your needs. For example:
- Early prevention: building bone strength before significant bone loss
- Post-menopause: focused strength and balance training to reduce fracture risk
- After a fracture: safe rehabilitation that restores movement and prevents further injuries
No matter your age or activity level, physiotherapy offers a pathway to stronger bones and greater confidence.
✅ Key takeaway for clients: Exercise is medicine for your bones – but it needs to be specific, progressive, and safe. Physiotherapists are uniquely trained to deliver exactly that.
Everyday Steps You Can Take to Protect Your Bones
While physiotherapy is central to managing and preventing osteoporosis, there are steps you can take every day to improve your bone health:
- Stay Active: Walking, dancing, resistance training, and even gardening all support bone and muscle strength.
- Eat for Bone Health: Ensure your diet includes enough calcium (dairy, leafy greens, fortified foods) and vitamin D (sunlight, fatty fish, supplements if needed).
- Check Your Posture: Good posture reduces strain on your spine and lowers your risk of falls.
- Quit Smoking and Reduce Alcohol: Both weaken bones over time.
- Get Screened: A bone density scan (DEXA) is the best way to know your fracture risk – ask your GP if you’re due for one.
The 2025 Campaign: “It’s Unacceptable!”
This year, the IOF’s theme sends a clear message:
- It’s unacceptable that osteoporosis is still underdiagnosed.
- It’s unacceptable that treatment gaps continue to exist.
- It’s unacceptable that people are suffering fractures that could have been prevented.
As a physiotherapy clinic, we couldn’t agree more. Our goal is to make sure our community understands their risks and has access to the care and support they need.
How You Can Get Involved
- Book an assessment with our physiotherapists if you’re concerned about osteoporosis or want to prevent it.
- Join a group exercise class designed for strength, balance, and mobility – safe for all fitness levels.
- Spread the word: Share information with family and friends, especially those at higher risk.
- Take part online: Use hashtags like #WorldOsteoporosisDay and #BoneHealthAwareness to raise visibility.
Final Thoughts
World Osteoporosis Day is a reminder that bone health is not something to think about after a fracture – it’s something to protect today. By taking action early with exercise, lifestyle changes, and regular health checks, you can lower your risk of osteoporosis and enjoy a more active, independent future.
If you’re ready to take the next step in protecting your bones, our physiotherapists are here to guide you with expert support and tailored exercise programs.
👉 Book an appointment today and let’s build stronger bones together.
📍 Visit us at 2 Mallee St, Crestmead
