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Neck & back · Osteoporotic compression fracture of the spine
Count the weeks from the day of your injury. The date is on your prescription.
If your doctor wrote a different plan on your prescription, follow that instead of this page.
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Rest for a short time, then start walking early: short walks, often, a little further each day. Take the pain medicines regularly so that you can move. Use the brace for comfort, if we gave you one. Get in and out of bed by rolling onto your side, as shown. Move through the stages as the pain allows: they are a guide, not a timetable. Do the lying exercises on your bed, not on the floor.
Weight bearing Full, as the pain allows. Use a walker or a stick at first if you feel unsteady.
Bend the knees. Roll onto your side in one piece, shoulders and hips turning together. Let the legs slide off the bed as you push yourself up to sitting with your arms. Do the same in reverse to lie down.
Should feel: The back staying still Should not feel: Twisting, or sitting straight up from lying on your back
Pump the feet up and down to keep the blood moving.
Should feel: The calf working Should not feel: Calf pain or swelling — tell us
Lie on your back with the legs straight. Squeeze the buttocks together, hold, then relax.
Should feel: The buttocks tightening Should not feel: Back pain
Weight-bearing walking loads the bone and helps it stay strong.
Should feel: Comfortable exercise Should not feel: Sudden back pain — stop and tell us
Not yet Bending forward, twisting, or lifting anything heavier than a full glass of water. Hard massage or oil massage on the back, or treatment by a bone-setter. Riding a two-wheeler, even as a pillion. Sitting on the floor, squatting or using an Indian toilet — until we have told you it is safe.
Move to the next stage only after we have seen you, and the X-ray if one was planned.
The pain usually eases over these weeks. Walk a little further each day. Sit and stand tall; a firm chair with arms is easier to get up from than a low sofa. Make the home safe against falls: good light at night, no loose mats or wires, a grab rail by the toilet, and footwear with a good grip, indoors as well. Bone-strength (osteoporosis) treatment is part of the plan. Carry on with the earlier exercises.
Weight bearing Full.
Back against a wall, heels a few inches away. Bring buttocks, upper back and the back of the head to the wall. Draw the chin gently back.
Should feel: The upper back opening out Should not feel: Forcing the head back if it will not reach
Squeeze the shoulder blades together and down.
Should feel: The upper back working Should not feel: Shrugging
Hold a chair. Lift the leg out to the side, keeping the body upright.
Should feel: The side of the hip working Should not feel: Leaning over
Weight-bearing walking loads the bone and helps it stay strong.
Should feel: Comfortable exercise Should not feel: Sudden back pain — stop and tell us
Not yet Bending forward, twisting, or lifting anything heavy, such as a bucket of water. Sweeping or mopping the floor bent over. Hard massage or oil massage on the back, or treatment by a bone-setter. Riding a two-wheeler. Sitting on the floor, squatting or using an Indian toilet — until we have told you it is safe.
Move to the next stage only after we have seen you, and the X-ray if one was planned.
The pain usually keeps settling over these weeks. Now build leg strength and balance: a fall is what most often causes the next fracture. Do the balance exercises beside a wall or worktop. Carry on with the earlier exercises.
Weight bearing Full.
Stand beside a wall or counter with one hand resting on it. Place one foot directly in front of the other, heel touching toe. Look ahead at a fixed point, not at your feet.
Should feel: Steady, with support within reach Should not feel: Practising in the middle of a room
Hold a counter or sturdy chair with one hand. Lift one foot just clear of the floor, keeping the standing knee soft. Look ahead at a fixed point.
Should feel: Steady balance improving week by week Should not feel: Holding your breath — count out loud instead
Hold a chair. Take the leg backwards, keeping it straight.
Should feel: The buttock working Should not feel: Arching the back
Weight-bearing walking loads the bone and helps it stay strong.
Should feel: Comfortable exercise Should not feel: Sudden back pain — stop and tell us
Not yet Lifting anything heavy. Bending forward to pick things up from the floor: use a long-handled grabber, or ask for help. Forward-bending exercises or yoga poses, such as touching the toes or sit-ups. Sitting on the floor, squatting or using an Indian toilet — until we have told you it is safe.
Move to the next stage only after we have seen you, and the X-ray if one was planned.
Keep walking, and keep the back, balance and leg exercises going for good: strong back muscles help hold the spine upright, and good balance helps prevent another fall. Go back to household work a little at a time. Do the exercise lying on your front on the bed, not on the floor, and only if that position is comfortable.
Weight bearing Full.
Lie face down, forehead resting down. Lift both arms overhead in a Y with the thumbs up, then out to the sides in a T.
Should feel: Between and below the shoulder blades Should not feel: Strain in the neck, or the lower back
Walk along a wall you can touch. Place the heel of one foot directly in front of the toes of the other. Eyes ahead, not on your feet.
Should feel: Controlled steps Should not feel: Turning quickly — turn slowly in small steps
Back against a wall, heels a few inches away. Bring buttocks, upper back and the back of the head to the wall. Draw the chin gently back.
Should feel: The upper back opening out Should not feel: Forcing the head back if it will not reach
Weight-bearing walking loads the bone and helps it stay strong.
Should feel: Comfortable exercise Should not feel: Sudden back pain — stop and tell us
Not yet Heavy lifting, forward-bending exercises such as touching the toes or sit-ups, and sudden twisting. Sitting on the floor, squatting or using an Indian toilet — until we have told you it is safe.
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