4 ways to prevent vertebral compression fractures

Compression fractures ("stress fractures") occur when the vertebrae of the spine get crushed due to some process.  Various processes can occur.  The most common is osteoporosis.  Osteoporosis occurs when the calcium content of the bone decreases, making the insides of the bone more susceptible to break when weight is applied or trauma happens.  Much like an empty can, the weight pressing down on the flat part of the vertebra (called the "endplate") causes the bone to be crushed down due to the lack of resistance.  Sometimes, pieces of the vertebra can move backward toward the area known as the spinal canal and compress the nerves or spinal cord that travels through that area. 

Prevention and mitigation is key when dealing with compression fractures.  Here are some ways:

1) Get surveillance studies:

If you are a postmenopausal woman, or if you have history of weak bones, consider asking your doctor about getting a DEXA or similar bone density study. If you are found to have osteoporosis or osteopenia, you may need treatment and potentially could prevent compression fracture of the spine.

2) Go for regular walks:

Exercise can help boost the calcium content of your bones.  Plus, regular exercise is good for your heart, and keeping your weight down.

3)  Take Yoga

Having a strong core and balance decreases the likelihood of a fall. It also helps release natural endorphins to combat back pain. 

4)  Swim

Swimming is one of the best low impact aerobics exercises out there.  It allows you to use almost all of your muscle groups with minimal impact to your bones.  

If you have a compression fracture, talk to your physician.  Medical options include bracing and medication.  There are also minimally-invasive surgical options designed to help reinforce the bone like kyphoplasty.  As always, talk to your doctor first!

*this post does not constitute medical advice.  Always discuss with your personal physician before beginning any program.