“Does Pilates help osteoporosis?” is a tricky question to answer because it’s not a simple yes or no question.
Many of the poses in a traditional Pilates class would be counter-indicated for patients with osteoporosis. But this doesn’t mean Pilates is not beneficial for them.
When appropriately modified, a regular and bone-friendly Pilates practice has numerous benefits for those struggling with osteoporosis or other bone density issues.
What Is Osteoporosis?
In the simplest of terms, osteoporosis is a disease that weakens one’s bones. With osteoporosis, bones become thinner and less dense. They are no longer dense and strong enough to support one’s weight or absorb most sorts of impact. As such, people with this condition are more likely to experience bone fractures or breaks.
Unfortunately, most people aren’t aware that they have the condition until they start to experience frequent bone breaks or fractures. These most commonly occur in the hips, wrists, and vertebrae of the spine.
Getting an osteoporosis diagnosis on the earlier end is always preferable because there are things you can do to treat it. So if you’re over 65, have had a fracture over the age of 50, or someone in your immediate family has osteoporosis, ask your healthcare provider for a bone density test.
If you’ve been told you have low bone density or you’ve been given a diagnosis of osteoporosis, your best bet is to work one-on-one with a skilled and certified Pilates instructor who understands this condition. He or she can customize a bone-safe Pilates program to meet your needs and keep you safe.
It’s All About Modifying
Because Pilates is such a specialized practice with precise movements, it can be difficult to know what to modify to keep it bone-friendly without falling away from the foundations of the practice.
That’s why an experienced instructor can help. For instance, they would advise you to omit lifting the head and shoulders in abdominal strengthening exercises to avoid curving the spine. They would instead recommend a hip hinge with a neutral spine. Keeping the spine in this position allows for optimal load transmission through the joints.
Again, you’ll want to be working with a qualified and knowledgeable instructor. Or, if available, you could try a specialized bone-safe Pilates class.
How Does Pilates Help With Osteoporosis?
Obviously, Pilates can’t heal osteoporosis. But that doesn’t mean there aren’t benefits to practicing it. When executed properly and in a safe fashion, Pilates can do the following for those with osteoporosis:
1. Lessen Further Bone Deterioration
There are some who say that Pilates can help build bone density. The research is currently inconclusive on this. Some say yes, others not so much. Studies do show, however, that Pilates can prevent further bone deterioration for those with osteoporosis. And when done in combination with weight training, there could be an increase in bone density as a result of putting heavier loads on the body.
2. Improve Alignment and Posture
Pilates movements place a premium on proper alignment and posture. Where there is misalignment and poor posture in the body, the joints and organs are prone to compression. There’s also the risk of muscle tightness and imbalances. By focusing on strength, mobility, and flexibility while maintaining proper alignment, there is decreased pain as well.
3. Prevent Falls
Improved mobility is another benefit of Pilates. It’s achieved through a calculated balance of strength and flexibility in the practice. The exercises are slow and controlled to achieve the optimal range of motion in the joints. Where there is improved mobility, there is also less likelihood of falling. And this is key for people with osteoporosis since falls are the leading cause of fractures.
4. Boost Overall Well-Being
Pilates is a mind-body practice that enhances self-awareness. Included in its foundational principles is a focus on the breath. Mindful breathing, as is done in Pilates, calms the nervous system and welcomes a level of relaxation. When in this state, practitioners are more likely to make adjustments they deem necessary to maintain this level of well-being.
Curious About Giving Pilates a Try?
It’s clear that Pilates helps with osteoporosis when done with modifications and under the supervision of a knowledgeable instructor.
So if you have osteoporosis and are looking for healthy movement that won’t exacerbate your condition, contact us today.
Our team of highly trained Pilates instructors and physical therapists can get you started on a bone-friendly practice that will improve your strength, balance, mobility, and overall well-being. We look forward to hearing from you!