Lumbar Osteopenia Exercise

Osteopenia is a type of bone loss common in men and women, though post-menopausal women are at a higher risk of bone loss and weakness than men, due to a decrease in hormones that results in reduction of bone mass. However, weight-bearing exercise has been found to reduce such bone loss, especially those exercises that help strengthen the spine and hips. High-impact exercise is also recommended for treatment and relief of symptoms caused by lumbar osteopenia.

Walking

Reduce risk of fractures that may be caused by bone loss associated with osteopenia through exercise and adequate nutrition. Walking is one of the best weight-bearing exercises you can do, and doesn’t cost a dime. Walk for at least fifteen minutes a day, more as you grow stronger. The lumbar spine supports the entire upper body. Suck in your abdomen while walking to strengthen and tone the core muscles of the trunk.

Hip and Spine Support

Perform what are known as hip kicks. You can do this in the privacy of your own home. Stand next to a chair or wall for support with your feet shoulder width apart. Make sure you have a cleared area so you don’t kick anything. Holding onto the chair, wall or couch, swing the outside leg forward, like you’re going to kick a ball. Let the weight of the leg carry it forward. Don’t try to swing your leg too high upward, but see if you can get it to swing to at least hip level. If you can’t, start lower, swinging it to knee level. Return the foot to the starting position and then swing it backward. Keep the leg straight and don’t lean forward or arch your back. Repeat this movement without stopping, letting the foot swing backward and forward about five or six times. Then, turn around and switch to the other side. This exercise will help maintain range of motion and provide stabilizers in the lumbar spine with exercise to help maintain balance and coordination.

Spine Strengthening

Strengthen the spine by performing this exercise before bed or while lying down. Lie flat on the stomach, arms at your sides. The feet should be close together. Pressing down the with feet, slowly lift the upper body, keeping feet, knees and hipbones against the bed or floor. Lift the head and shoulders off the floor only about 3 to 4 inches. You will feel this exercise in the lumbar area of the spine. Perform this move gently and slowly without jerking. If you can raise your head or shoulders only an inch, just do that. If you feel any sharp pain, stop. You should feel a slight warmth or burn in the lower back area, but that means the muscles are working. However, if you have severe bone loss in the lumbar region, do not do this exercise without the knowledge and permission of your doctor.