Pilates and Osteoporosis

by Mary Yerkes, CPLC

Is Pilates safe for people with osteoporosis or its precursor osteopenia? The short answer is yes.

But always check with your healthcare professional before starting any exercise program. Generally speaking, most people with osteoporosis or osteopenia can benefit from Pilates, with modifications. However, there are several contraindications that you and your instructors need to be aware of to keep you safe.

According to the National Osteoporosis Foundation, one in every two women and one in every four men aged 50 or older will suffer an osteoporosis-related hip, spine, or wrist fracture during their lives. An earlier study, conducted in 2005 states that, among women over 50, one in every two women who walk into an exercises class has low bone density and is at risk for fracture.

So, before starting Pilates or when working with a new instructor, tell her about your diagnosis, along with any contraindications or areas of your body that are especially painful or prone to injury.

Generally speaking, equipment classes are perfect if you have osteoporosis, because the springs provide the resistance you need to strengthen bones, while offering limitless movement possibilities. The chair is another great piece of equipment for weight-bearing exercises to increase bone mass.

But be aware that there are some exercises you should avoid. According to Rebekah Rotstein, an expert in osteoporosis, bone health, and Pilates:

Those with osteoporosis should avoid spinal flexion (forward bending) - especially when it’s loaded like in rolling like a ball and short spine (where the back bends forward with mid-upper spine bearing the body weight). They should also avoid motions that incorporate flexion with side bending and rotation. Any side bending should emphasize a lengthening of the spine rather than pure side bending which many exaggerate and collapse into flexing as well without realizing it. The key is to “off-load” the front, or anterior portion, of the vertebral body [spine].

Also keep in mind that private lessons or duets offer advantages that group equipment classes don’t for someone living with osteoporosis. An instructor working with you one-on-one is able to watch you closely and correct your form if you move incorrectly. But in a class with four other students, all of whom require the instructor’s attention, the time she can devote to you individually is limited.

Pilates is an invaluable tool for managing your osteoporosis or osteopenia. In fact, Pilates will not only help your osteoporosis, it will also enhance your overall quality of life. Just remember to combine it with other healthy choices, including proper nutrition and medication if your doctor prescribes it.