Osteoporosis: What It Is, Why It Matters, and What You Can Do About It

Nailsea Physio
5 days ago
3 min read

Osteoporosis is often described as a “silent condition” because bone loss happens gradually and without pain. Many people are unaware they have it until a minor fall or everyday movement results in a fracture. Understanding osteoporosis—and knowing how to protect your bones—can make a significant difference to your long-term health, independence, and quality of life.

What is osteoporosis?

Osteoporosis literally means “porous bones.” Healthy bone is dense and strong, but with osteoporosis the internal structure of bone becomes thinner and weaker. This increases the risk of fractures, most commonly affecting the hip, spine, and wrist.

These fractures are not just painful; they can have a major impact on confidence, mobility, and independence, particularly as we get older.

Healthy Bone

Osteoporotic Bone

Who is at risk?

Osteoporosis can affect anyone, but some people are at higher risk, including:

Women after the menopause, due to reduced oestrogen levels
Men and women over the age of 50
People with a family history of osteoporosis or fractures
Those who are inactive or spend long periods sitting
People with low body weight or poor nutrition
Individuals who smoke, drink excess alcohol, or use certain long-term medications (such as steroids)

It is important to note that osteoporosis is not simply a condition of “old age.” Bone health is influenced by lifestyle choices made throughout life.

Signs and symptoms

In the early stages, osteoporosis has no obvious symptoms. As bone density reduces, signs may include:

Fractures after low-impact falls or minor injuries
Loss of height over time
A stooped or rounded posture
Back pain caused by spinal compression fractures

Because symptoms often appear late, early identification is key.

How is osteoporosis diagnosed?

The most common test is a bone density scan (often called a DEXA scan). This painless scan measures how strong your bones are and compares them to expected values for your age and sex. Results help guide decisions about prevention and treatment.

Why movement and strength matter

Bones respond to load. This means that appropriate physical stress—particularly weight-bearing and resistance exercises—stimulates bone to maintain or improve its strength.

Examples include:

Walking, stair climbing, and gentle jogging
Resistance training using weights or resistance bands
Balance and coordination exercises to reduce falls risk

Exercise also improves muscle strength, posture, and confidence, all of which play a crucial role in preventing falls.

The role of physiotherapy

Physiotherapy plays a central role in managing osteoporosis safely and effectively. A physiotherapist can:

Design an individualised strength and weight-bearing programme
Improve posture and spinal stability
Reduce pain and stiffness
Address balance and falls risk
Build confidence in movement, particularly after a fracture or diagnosis

Importantly, exercises must be appropriate for bone health—some movements may need to be modified to protect the spine and hips.

Nutrition and lifestyle factors

Bone health is supported by:

Adequate calcium intake (through diet or supplements if required)
Sufficient vitamin D (especially in the UK, where sunlight exposure can be limited)
Maintaining a healthy body weight
Avoiding smoking and limiting alcohol intake

Small, consistent changes can have a meaningful impact over time.

A useful website for more in-depth information and the bone health checker: https://theros.org.uk/

A proactive approach

Osteoporosis does not mean you should stop moving—quite the opposite. With the right guidance, most people can continue to exercise safely, improve their strength, and reduce their risk of fractures.

If you are concerned about your bone health, have had a fracture, or want to be proactive about prevention, professional advice can help you take control early. Strong bones support an active life. Looking after them is an investment in your future independence, confidence, and wellbeing.

And we have just the class to support you! Our 6 week course of weekly classes with 3 practitioners in attendance you'll be sure to get lot's of 1:1 attention on how to best exercise. We also provide you with free strength and balance testing at the start and end of the 6 weeks1. Call or email us now to find out more and book your place.

This is our falls prevention class. The Osteoporosis class will take place at the same venue with the same staff, with a slightly different format to suit attendee needs.