Fall prevention in osteoporosis

Most falls can be prevented, and small changes make a big difference. A few checks at home, a review of your medicines and regular exercise all lower your risk. This page gives you tick-box lists to go through today.

Reviewed by Dr. Kshitij Chaudhary, Last reviewed October 2026

🦴 Why do falls matter if I have osteoporosis?

Osteoporosis means your bones are thinner and weaker than they should be. A fall that would only bruise someone else can break a hip, wrist or spine bone in you. Most osteoporosis fractures happen after a fall. So the fall is what we most want to stop.

Here's the good news: most falls can be prevented. Balance, eyesight and leg strength change as we age, and that makes falls more likely. You can't stop the years. You can fix your surroundings, check your medicines and rebuild strength and balance.

If you'd like to read about the bone condition itself, start with our page on osteoporosis. If a fall has already cracked a spine bone, read about vertebral compression fractures.

🔎 Am I at risk of falling?

Tick every line that is true for you. Count 2 points for each of the first two lines, and 1 point for every other line you tick.

I have fallen in the past year.

I use a stick or walker, or I've been told I should.

I feel unsteady when I walk.

I hold on to furniture or walls to steady myself at home.

I worry about falling.

I push down with my hands to stand up from a chair.

I find it hard to step up onto a kerb.

I often have to rush to the toilet, especially at night.

I've lost some feeling in my feet.

I take a medicine that makes me dizzy, light-headed or more tired than usual.

I take tablets for sleep or mood.

I often feel sad or low.

A total of 4 or more means you may be at risk of falling. Show this page to your doctor. A lower score is still worth acting on, and the lists below are the place to start.

🏠 How do I make my home safer?

Most falls at home come from a few things: poor light, clutter, loose rugs and wet floors. Walk through your home with this list, one room at a time. Ask a family member to come with you. Tick each item once it's fixed or already fine.

Bedroom

A lamp or light switch is within easy reach of your bed.

A night light shows the path from your bed to the bathroom.

Your phone is within reach at night.

Cords and clutter are off the floor, and the path is wide and clear.

When you sit on the edge of the bed, your knees bend at a right angle and your feet rest flat on the floor.

Bathroom

There are non-slip mats or strips inside the shower and on the floor outside it.

There are grab bars beside the toilet and in the shower. A towel rail is not a grab bar.

You have a shower stool or chair, and a hand-held shower if your plumbing allows.

A raised toilet seat is fitted if standing up is hard.

A night light is on inside and outside the bathroom.

The door opens outwards or slides, and it has no lock, so help can reach you.

Water is wiped off the floor at once. In the monsoon, keep a dry mat at the doorway.

Kitchen

Things you use every day sit between waist and shoulder height.

You use a sturdy step stool with a handle, never a chair.

Spills are wiped up at once, and there's a non-slip mat in front of the sink.

Someone else changes light bulbs and fetches things from high shelves.

Stairs and steps

Handrails run along both sides, are firmly fixed and are as long as the stairs.

There's a bright light and a switch at the top and bottom.

Steps are even and in good repair, with non-slip treads or firmly fixed coverings.

Nothing is left on the steps, and you never carry a load you can't see over.

Living room and hallways

Walking paths are wide and clear of low tables, furniture and clutter.

Loose rugs are removed or fixed down with double-sided tape or non-slip backing.

Polished marble or tile floors have non-slip mats along your main walking routes.

Wires and phone cords are taped or coiled along the wall.

Your sofa and chairs are firm and have armrests, so you can push up from them.

If you sit on the floor for pooja or meals, you've asked your doctor if it's safe for you. If it is, a sturdy support sits close by to push up from.

Outside the house

Steps and paths are even, well lit and free of clutter, and steps have a handrail.

Wet or mossy steps are scrubbed in the monsoon, or have non-slip strips.

You check the height of a kerb or step before you step up or down.

🩺 What else lowers my risk?

Review your medicines. Some tablets make you sleepy or dizzy. These include certain sleeping pills, anxiety tablets, blood pressure tablets and antidepressants. A new medicine or a change in dose can do it too. Take all your tablets and supplements to your doctor or pharmacist, even the ones you buy without a prescription. Don't stop any medicine on your own. Let your doctor adjust it.

Check your eyes, ears and feet. See your eye doctor once a year and update your glasses. Reading glasses and bifocals can blur steps and kerbs. Ask your doctor to check your hearing and your feet at the same time.

Wear the right footwear. Choose sturdy, well-fitting shoes with non-slip soles, indoors and out. Loose chappals, high heels and slippery soles cause falls. So does walking in bare feet or socks on a smooth floor. If you wear a saree, dhoti or lungi, make sure the hem clears your feet.

Use a walking aid if your doctor advises one. It should be the right size for you, and you should know how to use it.

Keep help within reach. Carry your phone with you. If you live alone or worry about falling, ask about a wearable alarm button.

💊 Take your vitamin D. It helps your bones and your muscles. I usually ask patients to take one 60,000 unit dose once a month, on the first day of the month. Set a reminder on your phone. Your dose may differ, so ask your doctor. Our post on vitamin D deficiency explains more.

💪 Can exercise lower my risk of falling?

Yes, and it's one of the best things you can do. Strong legs and good balance stop many falls. They also help you stay on your feet when you do stumble. Walking, Tai Chi and simple balance work all help.

Check with your doctor first, especially if you've had a spine fracture. Then follow the step-by-step balance and leg exercises in Exercises to prevent falls in osteoporosis. Our wider Exercise Program for Osteoporosis adds walking and back strengthening.

🚨 What should I do if I fall?

See your doctor soon, even if you feel fine. Say when, where and how you fell, and what you were doing. Mention near falls too. Your doctor can look for the cause, whether that's a medicine, your eyesight, your blood pressure or weak legs, and plan how to stop the next one.

⚠️ Sudden new back pain after a fall, a cough or a sneeze needs checking. It can be a small spine fracture, and these usually heal well with the right treatment. If you hit your head, can't stand, or can't put weight on a leg, go to the emergency department.

✅ What should I do next?

Go through the lists above and fix what you can this week. Ask someone at home to help with anything heavy.

Questions to ask your doctor:

Could any of my medicines make me dizzy or unsteady?
Do I need a vitamin D test or supplement?
Should I see a physiotherapist for balance training?
Do I need a walking aid?

If your back has been sore for a while, The Back Pain Guide is a good place to start.

This page is for general information and does not replace a medical consultation. Please see a doctor for advice about your own symptoms.