Hi Reader,

Is twisting safe if you have osteopenia or osteoporosis?

If you have osteopenia or osteoporosis, especially in your spine, you may wonder whether twisting is something you should be doing.

It's a good question, and I'm glad you're thinking about how to protect your spine while staying active.

Here is what I think: Having osteopenia or osteoporosis doesn't mean you need to avoid all twisting. It means you need to pay attention to how you twist.

The concern is with forceful, rapid, repetitive, or deep twisting movements, especially when they're combined with rounding your back (spinal flexion).

For someone with osteopenia or osteoporosis, these movements can place unnecessary stress on the spine.

But a controlled, comfortable rotation is different from forcing yourself into a deep twist.

When I teach a seated twist, I focus on a few things:

• Keep your spine tall. Think about lengthening from your tailbone up through the crown of your head rather than rounding your back. I sit on a blanket to help with this.
• Keep the rotation comfortable. You don't need to twist as far as you possibly can. Stay away from forcing the movement into its end range.
• Let your muscles do the work. Don't use your arms to pull yourself deeper into the twist. They are there to help keep your spine aligned.
• Maintain a level, comfortable pelvis. Your starting position matters!

Here are two videos demonstrating variations on the seated twist.

✅ Click on the picture to see the first modification video.

And if you want to try the full pose​, I demonstrate it with knees bent, but still maintain my tall spine, in the following video: Exercise Library: How to do a Seated Twist with Osteopenia​

The goal isn't to get the deepest twist. It's to move with control while maintaining a comfortable, upright position. You are exploring your range of motion while activating your core.

When you're ready to come out of the twist, take your time. I take two full breaths to return to center.

Remember, yoga is not a race or a competition. Enjoy the journey into the pose and out of it, too.

One important note: If you've had a vertebral fracture or significant spinal changes, your individual exercise recommendations may be very different. Work with a physical therapist who understands osteoporosis to determine which movements and modifications are appropriate for you.

Be sure to check out the other videos on my YouTube channel. And if there's a yoga pose or weight-training exercise you'd like me to demonstrate or modify, let me know. I love making videos that answer your questions!

As always, Reader, I'm happy you're here getting strong with me.

P.S. Keep moving, keep building strength, and remember that having osteoporosis doesn't mean giving up the activities you love. It means learning how to move correctly, with confidence and intention.

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The information provided is for general educational purposes only and is not intended to serve as medical or physical therapy advice to any individual. Please consult with your physician before starting any new exercise program. Any exercise has the potential to cause injury or physical problems.