As we get older, the thought of slipping, falling and breaking a bone is terrifying. Fractures can become more serious during this period of our life as we are more at risk of developing osteoporosis.


What is osteoporosis?
Osteoporosis (meaning ‘porous bones’) is a condition that causes bones to become thin, weak and fragile. As a result, even a minor bump or accident can cause a fracture (broken bone). Such events might include falling out of a bed or chair, or tripping and falling while walking. 

Osteoporosis is the most common metabolic bone disease, characterised by low bone mass which can lead to bone fragility. This increases the risk of fractures of the hip, spine and other skeletal areas.

An estimated 924,000 Australians have osteoporosis. Osteoporotic fractures occur in 1 out of 3 women and 1 out of 5 men during their lifetime. Despite this, there are simple ways of managing and preventing osteoporosis before a fracture occurs.
osteoporosis help with osteopaths



Stay active! Strength and resistance exercises aid in the formation of new bone in people with and without osteoporosis. Exercises like weight lifting and resistance exercises like cycling and walking all simulate bone growth helping to prevent the likely chance of these fractures occurring. Strength and resistance training not only builds bone density, it also has a surplus of benefits to the muscular system, cardiovascular and respiratory system and general fitness and health.


Unsure where to start?

Your practitioner at CSSM can help come up with a management plan that best suits you, with exercises tailored to you to help you reach your goals.If you aren’t currently participating in daily activity or resistance exercise, there’s no better time to ask your practitioner at your next appointment.


How much exercise is enough?

The Australian Government Department of Health’s physical activity guidelines for adults up to the age of 64, suggest:

-a minimum of 2.5-5 hours of moderate activity per week

-or 1.25 to 2.5 hours of intense physical activity per week

-include strengthening exercises to maintain strong bones.

The Australian Government Department of Health’s physical activity guidelines for older Australians over the age of 65 suggest:

-a minimum of 30 minutes once or twice a day or aiming to build up to this amount

-with a combination of strength, flexibility and balancing activities.


How can osteopathy help?

Weight-bearing exercise and strength-training is recommended to improve or maintain bone density. Your CSSM osteopath can tailor a program for you and ensure you are physically ready to begin any fitness programs, in order to improve your bone health. This is done by treating any areas of joint restriction or muscular tightness, as well as any existing injuries.


What else can we do?

There are other ways to help prevent osteoporotic fractures including:

-quitting smoking

-having caffeine in moderation

-some hormone therapies for menopausal symptoms

-preventing falls and trip hazards within the home

The importance of knowing about osteoporosis and prevention interventions is so essential for us and our families. Discussing bone health with your health provider can put you in the right direction to help prevent osteoporotic fractures happening to you or your loved ones.


About the author

Osteopath Julia McAllisterOsteopath Julia McAllister has a holistic approach to assessment, treatment and management. She particularly enjoys treating and managing headaches, neck pain and sporting injuries using soft tissue, mobilisation and manipulation techniques.





Benedetti, M. G., Furlini, G., Zati, A., & Letizia Mauro, G. (2018). The effectiveness of physical exercise on bone density in osteoporotic patients. BioMed research international, 2018.
Department of Health. (2021). Physical Activity Guidelines for all Australians.
Department of Health. (2021). Physical Activity Guidelines for all Australians.
National Institute on Ageing. (2017).,stairs%2C%20tennis%2C%20and%20dancing