Bone HealthActive referenceUnder clinical review

Osteoporosis Foundation

Bone-loading, posture, and balance plan for osteopenia and osteoporosis. Avoids spinal flexion under load and high-impact moves; emphasises hip/spine loading.

Condition: Lumbar Osteoporosis · ICD-10 M54.5

Minutes / session

Weeks

Phases

Outcome measures

Under clinical review

At least one module, condition, or outcome record is not marked approved. Treat this page as educational reference material, not an individualized prescription.

Safety rules and escalation

Review these module-specific checks before considering any exercise phase.

Non-bypassable platform pain rules

Pain at or above 6/10 requires an exercise substitution.
Pain at or above 8/10 stops the workout and surfaces emergency-stop guidance.

Red-flag screening

Have you had a sudden new spine pain after a minor fall, lift, or cough?
Urgent Care · This may indicate a vertebral fracture; please see a clinician for imaging before exercising.
Have you sustained a fracture in the last 3 months?
Block Self Guided · Wait for clinician clearance before resuming a loading programme.
Have you noticed > 4cm height loss or new severe stoop?
Urgent Care · Significant height loss may indicate vertebral compression; please see a clinician.

Clearance and monitoring checks

Are you taking calcium and vitamin D as prescribed?
Monitoring · Inform

Phases and exercise prescriptions

Phase 1 · T0

Posture & Activate

4 weeks

Goals

Restore tall posture
Wake up extensor muscles
No flexion-loading

Precautions

No loaded spinal flexion
Avoid jarring impact

360 Breathing (Hands on Ribs)

Mobility · T0 · Beginner

2 sets · 10 reps · 180 sec · 30 sec rest

Recorded pain ceiling: 4/10

360 Breathing (Hands on Ribs)

Activation · T0 · Beginner

2 sets · 10 reps · 180 sec · 30 sec rest

Recorded pain ceiling: 4/10

Quadruped Wrist Rocks

Balance · T1 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

90/90 Diaphragm Breathing with Rib Control

Mobility · T0 · Beginner

2 sets · 10 reps · 180 sec · 30 sec rest

Recorded pain ceiling: 4/10

90/90 Diaphragm Breathing with Rib Control

Activation · T0 · Beginner

2 sets · 10 reps · 180 sec · 30 sec rest

Recorded pain ceiling: 4/10

Table Lean

Balance · T1 · Beginner

2 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Adductor Stretch (Butterfly)

Mobility · T0 · Beginner

2 sets · 10 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Abdominal Bracing

Activation · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Ball Circles on Wall

Balance · T2 · Beginner

2 sets · 10 reps · 45 sec · 30 sec rest

Recorded pain ceiling: 4/10

Cat-Camel (Cat-Cow)

Mobility · T0 · Beginner

2 sets · 10 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Bird Dog (Contralateral Chain Training)

Activation · T0 · Beginner

2 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Hip Airplane (Assisted)

Balance · T2 · Intermediate

2 sets · 5 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Cat-Camel (Full Spine Wave)

Mobility · T0 · Beginner

2 sets · 10 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Cat-Camel (Cat-Cow)

Activation · T0 · Beginner

2 sets · 10 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Lateral Step-Down (Balance)

Balance · T2 · Intermediate

2 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Cat-Cow

Mobility · T0 · Beginner

2 sets · 10 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Cat-Camel (Full Spine Wave)

Activation · T0 · Beginner

2 sets · 10 reps · 0 sec · 20 sec rest

Recorded pain ceiling: 4/10

Neck Retraction with Eye Movement

Balance · T2 · Intermediate

2 sets · 1 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Phase 2 · T2

Progressive Bone Loading

6 weeks

Goals

Hip + spine loading 3x/week
Add wrist loading

Precautions

Stop if new spinal pain
No deep flexion under load

Back Extension - 45 Degree Bench

Strength · T2 · Intermediate

3 sets · 12 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Back Extension - 45 Degree Bench

Stability · T2 · Intermediate

3 sets · 12 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Ball Circles on Wall

Balance · T2 · Beginner

3 sets · 10 reps · 45 sec · 30 sec rest

Recorded pain ceiling: 4/10

Backpack Row

Strength · T2 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Backpack Row

Stability · T2 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Hip Airplane (Assisted)

Balance · T2 · Intermediate

3 sets · 5 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Face Pull

Strength · T2 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Ball Circles on Wall

Stability · T2 · Beginner

3 sets · 10 reps · 45 sec · 30 sec rest

Recorded pain ceiling: 4/10

Lateral Step-Down (Balance)

Balance · T2 · Intermediate

3 sets · 8 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Pull-Aparts

Strength · T2 · Beginner

3 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Face Pull

Stability · T2 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Neck Retraction with Eye Movement

Balance · T2 · Intermediate

3 sets · 1 reps · 90 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Resisted Hip IR/ER (Standing)

Strength · T2 · Intermediate

3 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Pull-Aparts

Stability · T2 · Beginner

3 sets · 15 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Pallof Press

Balance · T2 · Beginner

3 sets · 10 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Row

Strength · T2 · Beginner

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Resisted Hip IR/ER (Standing)

Stability · T2 · Intermediate

3 sets · 12 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Plank on Fists

Balance · T2 · Intermediate

3 sets · 10 reps · 30 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Wrist Extension

Strength · T2 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Row

Stability · T2 · Beginner

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Side Plank

Balance · T2 · Beginner

3 sets · 10 reps · 20 sec · 30 sec rest

Recorded pain ceiling: 4/10

Band Wrist Flexion

Strength · T2 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Band Wrist Extension

Stability · T2 · Beginner

3 sets · 15 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Single-Leg Stand with Reaches

Balance · T2 · Intermediate

3 sets · 5 reps · 0 sec · 30 sec rest

Recorded pain ceiling: 4/10

Phase 3 · T3

Maintain & Integrate

2 weeks

Goals

Carry loads safely
Tandem balance > 30s

Precautions

Wear sturdy shoes
Hold support if fatigued

Barbell Deadlift (Conventional)

Strength · T3 · Advanced

3 sets · 5 reps · 0 sec · 180 sec rest

Recorded pain ceiling: 4/10

Laser Pointer Target Training

Balance · T3 · Advanced

3 sets · 1 reps · 240 sec · 30 sec rest

Recorded pain ceiling: 4/10

Barbell Deadlift (Conventional)

Endurance · T3 · Advanced

3 sets · 5 reps · 0 sec · 180 sec rest

Recorded pain ceiling: 4/10

Barbell RDL

Strength · T3 · Intermediate

3 sets · 8 reps · 0 sec · 120 sec rest

Recorded pain ceiling: 4/10

Neck Stabilization with Perturbations

Balance · T3 · Advanced

3 sets · 3 reps · 25 sec · 60 sec rest

Recorded pain ceiling: 4/10

Barbell RDL

Endurance · T3 · Intermediate

3 sets · 8 reps · 0 sec · 120 sec rest

Recorded pain ceiling: 4/10

Bent-Over Dumbbell Row

Strength · T3 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Push-Up Handles Support Hold

Balance · T3 · Intermediate

3 sets · 10 reps · 25 sec · 45 sec rest

Recorded pain ceiling: 4/10

Bent-Over Dumbbell Row

Endurance · T3 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Cable Seated Row

Strength · T3 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Cable Seated Row

Endurance · T3 · Intermediate

3 sets · 10 reps · 0 sec · 60 sec rest

Recorded pain ceiling: 4/10

Cable Wrist Curl

Strength · T3 · Intermediate

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Cable Wrist Curl

Endurance · T3 · Intermediate

3 sets · 12 reps · 0 sec · 45 sec rest

Recorded pain ceiling: 4/10

Controlled Catch Drills

Strength · T3 · Intermediate

3 sets · 10 reps · 120 sec · 30 sec rest

Recorded pain ceiling: 4/10

Controlled Catch Drills

Endurance · T3 · Intermediate

3 sets · 10 reps · 120 sec · 30 sec rest

Recorded pain ceiling: 4/10

Outcome measures

These are the measures linked to this module's current public record.

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Optional

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: Weekly
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Optional

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: End Of Phase
Scale: 0–10 score
Scoring direction: Lower Better

Pain Numeric Rating (0-10)

Simple · Required

Under clinical review

Patient-rated pain intensity over the last 24 hours.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Weekly Session Count

Simple · Optional

Under clinical review

Sessions completed in the last 7 days.

Cadence: Weekly
Scale: 0–14 sessions
Scoring direction: Higher Better

Functional Limitation (0-10)

Simple · Optional

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: End Of Phase
Scale: 0–10 score
Scoring direction: Lower Better

Functional Limitation (0-10)

Simple · Required

Under clinical review

Self-rated difficulty performing daily tasks.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Timed Up & Go (seconds)

Functional · Required

Under clinical review

Seconds to rise from chair, walk 3m, turn, return, sit.

Cadence: Baseline
Scale: 0–60 seconds
Scoring direction: Lower Better

Borg Rating of Perceived Exertion

Simple · Optional

Under clinical review

Patient-reported exertion during a typical session.

Cadence: Weekly
Scale: 6–20 RPE
Scoring direction: Lower Better

Timed Up & Go (seconds)

Functional · Optional

Under clinical review

Seconds to rise from chair, walk 3m, turn, return, sit.

Cadence: End Of Phase
Scale: 0–60 seconds
Scoring direction: Lower Better

Timed Up & Go (seconds)

Functional · Required

Under clinical review

Seconds to rise from chair, walk 3m, turn, return, sit.

Cadence: End Of Program
Scale: 0–60 seconds
Scoring direction: Lower Better

Bone Pain (0-10)

Simple · Required

Under clinical review

Bone-specific pain rating, especially spine and hip.

Cadence: Baseline
Scale: 0–10 score
Scoring direction: Lower Better

Bone Pain (0-10)

Simple · Required

Under clinical review

Bone-specific pain rating, especially spine and hip.

Cadence: End Of Program
Scale: 0–10 score
Scoring direction: Lower Better

Guide questions

What is the Osteoporosis Foundation guide?

Bone-loading, posture, and balance plan for osteopenia and osteoporosis. Avoids spinal flexion under load and high-impact moves; emphasises hip/spine loading.

Is this an individualized treatment plan?

No. This page is a public educational reference. Individualized use belongs in the authenticated safety-screening and clinician workflow.

Does this module require medical clearance?

Yes. The Lumbar Osteoporosis record requires medical clearance before the interactive workflow can progress.

Has this guide completed clinical review?

No. One or more of the module, condition, or listed outcome measures is not marked approved, so this page is labelled under clinical review.

How is this rehabilitation pathway organized?

The current record contains 3 phases, a typical session length of 25 minutes, and an overall duration of 12 weeks.