Walking
Weight-bearing walking loads the bone and helps it stay strong.
- 30 minutes
- Most days
Should feel: Comfortable exercise Should not feel: Sudden back pain — stop and tell us
Home / Patient library / Exercise sheets / Sheet 50
Bone strengthening and balance exercises
Bone & joint disease · Osteoporosis
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Single-leg balance
Stand on one leg beside a worktop. Balance prevents falls, and preventing falls prevents fractures.
- 30 seconds
- 3 times a day
Should feel: Working to stay steady Should not feel: Losing balance — hold on
Heel-to-toe walking
Walk heel to toe along a line, beside a support.
- 10 steps
- Daily
Should feel: Steadier walking Should not feel: Wobbling — use the wall
Standing hip abduction
Lift the leg out to the side, holding a support.
- 15 times
- Daily
Should feel: The hip working Should not feel: Back pain
Standing back extension
Gentle backward lean, hands on the lower back.
- 10 times
- Daily
Should feel: The upper back opening Should not feel: Sharp pain — stop
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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