PILATES FOR OSTEOPOROSIS: SAFE EXERCISES, BENEFITS, AND WHAT TO AVOID
Crack! That’s the sound no one wants to hear—especially if you have osteoporosis. But did you know that 1 in 2 women and 1 in 4 men over 50 will experience a bone fracture due to this condition?
Osteoporosis weakens your bones, and this makes them fragile and prone to breaks from something as simple as a minor fall—or even bending forward too much.
That’s where Pilates comes in. With the right exercises, you can strengthen your bones, improve your balance, and reduce your risk of fractures. But not all Pilates movements are safe—some can actually increase your chances of injury.
So, what’s safe? What should you avoid? How can Pilates become your secret for stronger, healthier bones?
Keep reading—we’ve got all the answers you need.
Is Pilates Safe for You if You Have Osteoporosis?
Yes! With some expert modifications, Pilates is safe for people with osteoporosis. In fact, research has shown that Pilates can be a great way to strengthen muscles, improve posture, and enhance balance—all essential for protecting your bones.
Unlike high-impact workouts, it uses slow, controlled movements that reduce stress on your joints while still building stability and strength.
However, not every Pilates exercise is safe for patients with osteoporosis. Forward bends, deep twists, and sudden movements can increase your risk of fractures.
If you have severe osteoporosis, recent fractures, or a history of multiple broken bones, talk to your doctor before starting. A trained pilates instructor can also help reduce risks and guide you through safer movements.
Benefits of Pilates for Osteoporosis
You can get lots of benefits by enrolling in a Pilates class designed for bone health. This is especially true for individuals with low bone density, osteopenia, or osteoporosis.
So, here are some of the benefits of Pilates for osteoporosis:
1. Supports Bone Strength
Weight-bearing and resistance exercises in Pilates help maintain bone mass and slow down bone loss. Stronger bones mean a lower risk of fractures.
2. Improves Posture
A strong core and better spinal alignment will help you stand taller and reduce pressure on your back. This can prevent strain that could lead to fractures over time.
3. Increases Balance and Stability
Weak bones make falls more dangerous, but Pilates improves your coordination and body control, which can help prevent falls in the first place.
4. Strengthens Muscles Without Stressing Joints
Unlike high-impact workouts, Pilates is gentle on your body while still building strength. Stronger muscles provide better support for your bones.
5. Encourages Safe, Controlled Movements
Pilates teaches you how to move with awareness and proper technique, which can help protect you from sudden twists or bends that might cause injury.
Risks of Doing Pilates with Osteoporosis
Pilates can be safe and effective, but some movements may increase your risk of injury if you have osteoporosis. Some of the risk that comes with using pilates for osteoporosis include:
1. Risk of Fractures from Unsafe Movements
Some Pilates exercises, such as those that put too much pressure on the spine and hips, can increase the risk of fractures. Avoid forward bends, deep twists, and sudden, jerky movements that can strain already weak bones.
2. Spinal Compression from Incorrect Posture
Rounding your back or tilting your pelvis too much can stress the spine unnecessarily. As much as possible, only try pilates that keep a neutral spine to reduce the risk of vertebral fractures.
3. Overstretching Can Weaken Joints
Too much flexibility without enough strength can make your joints less stable. Controlled movements with proper muscle engagement are safer than extreme stretches.
Top 5 Pilates Exercises for Osteoporosis and How to Do Them
Looking for the best bone-boosting moves? These five Pilates exercises will strengthen your body while keeping your bones safe!
1. Pelvic Curl (Gentle Bridge)
The Pelvic Curl involves lifting the hips while keeping the spine in a neutral position to engage the core and lower body. It helps stabilize your lower back and improves pelvic alignment, which supports better posture.
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Press your arms into the mat for support.
Slowly lift your hips, keeping your spine neutral.
Hold for a few seconds, then lower back down with control.
Repeat 8–10 times.
2. Leg Slides
Leg slides strengthens the core while maintaining a stable spine. It helps improve coordination and control without putting pressure on the back.
How to do it:
Lie on your back with your knees bent and your feet flat on the mat.
Keep your core engaged and slowly slide one leg out straight.
Bring it back in while keeping your hips stable.
Repeat 10 times per leg.
3. Seated Arm Circles
The seated arm circles involve controlled circular motions with your arms while sitting upright. It improves posture and strengthens upper body muscles without straining the spine.
How to do it:
Sit tall on a mat or chair with your feet flat on the floor.
Extend your arms out to the sides at shoulder height.
Make small, slow circles forward for 10 reps, then reverse the direction.
Keep your shoulders relaxed and your core engaged.
4. Side-Lying Leg Lifts
Side-lying leg lifts require lifting one leg while lying on the side, which helps you engage the hip muscles for better stability. In a nutshell, it strengthens the hips and improves balance to help prevent falls.
How to do it:
Lie on your side with your legs stacked and straight.
Support your head with your lower arm, and place the top hand in front of you for balance.
Lift your top leg a few inches, then lower it with control.
Repeat 10–12 times per side.
5. Standing Heel Raises
The standing heel raise is a simple but effective exercise that involves rising onto the toes to strengthen the lower legs and improve balance. It reduces the risk of falls and supports overall lower body strength.
How to do it:
Stand tall with feet hip-width apart.
Hold onto a chair or wall for support.
Slowly lift your heels off the ground, rising onto your toes.
Lower back down with control.
Repeat 10–12 times.
Each of these exercises helps build strength while keeping your bones safe. Pilates can be effective if you use proper technique and avoid risky movements. That brings us to the next section.
How to Get Started with Pilates for Osteoporosis
Here’s what you need to do before beginning a routine:
1. Consult a Healthcare Provider First
If you have osteoporosis, check with your doctor or physical therapist before starting Pilates. They can advise you on safe movements based on your bone health.
2. Find a Qualified Pilates Instructor
Not all instructors are trained to work with osteoporosis. At Ozean Pilates and Wellness, we specialize in safe and effective Pilates programs for individuals with osteoporosis.
Our instructors understand the importance of spinal alignment, controlled movements, and modifications to help protect fragile bones.
3. Start with Beginner-Friendly or Modified Classes
Choose a gentle, low-impact class designed for beginners or those with osteoporosis.
Ozean Pilates and Wellness offers customized sessions that focus on core stability, balance, and posture, without high-risk movements that could strain your bones.
4. Listen to Your Body and Avoid Painful Movements
If an exercise causes discomfort or feels unsafe, stop immediately. Pilates should help you feel stronger and more stable, not strained or in pain.
Ready to Build Stronger Bones? Let’s Get Started!
While Pilates offers many benefits, some movements can be harmful, so modifications are necessary to protect your spine and joints.
If you’re ready to start, our team at Ozean Pilates and Wellness is here to help. We offer specialized Pilates sessions designed specifically for individuals with osteoporosis.
To learn more, contact us or visit our two locations in Pasadena, CA, and Orange County, CA. Our experienced instructors will guide you through safe, customized workouts that support bone health and overall strength.
