Exercises to prevent falls in osteoporosis

Reviewed by Dr. Kshitij Chaudhary, Last reviewed October 2026

Strong legs and steady balance are some of the best protection you have against a fall. This page gives you a simple home programme to build both. It's a sample programme and does not replace an individual plan from your doctor or physiotherapist, especially if you have already had a spine fracture. For the rest of your fall plan, including the home checklists, read Fall prevention in osteoporosis.

Before you start

• If you have a spine fracture, constant back pain or very poor balance, ask your doctor or physiotherapist before you begin. You may need a supervised programme first.
• Stand next to a sturdy kitchen counter or a heavy chair for every standing exercise. Keep a hand on it until you feel safe.
• Wear shoes with non-slip soles. Don't exercise in socks or on a wet or polished floor.
• Ask someone to stay nearby for your first few sessions.
• Some muscle tiredness is normal. Sharp pain, dizziness or worsening back pain is not. Stop and rest.

Warm up

Warm muscles are steadier muscles. March slowly on the spot for 1 to 2 minutes, holding the counter, and swing your arms gently.

Sit-to-stand

This trains the leg muscles you need to get up from a chair, a sofa or the toilet.

1. Sit near the front edge of a firm chair with your feet flat, hip-width apart.
2. Lean slightly forward from the hips, keeping your back straight.
3. Stand up using your leg muscles. Try not to push with your hands.
4. Stand tall for a moment, then sit back down slowly. Don't drop into the chair.

10 repetitions, 2 to 3 days a week. If you can't do it without your hands, use them lightly, and aim to use them less each week.

Heel and toe raises

Strong ankles help you catch yourself when you trip.

1. Hold the counter and stand with your feet hip-width apart.
2. Rise slowly onto your toes. Hold for a second, then lower slowly.
3. Next, rock back onto your heels and lift your toes off the floor. Hold for a second, then lower.

10 to 15 repetitions of each, 2 to 3 days a week.

Side leg lifts

Strong hips keep you steady when you step sideways or turn.

1. Hold the counter and stand tall, with your toes pointing forward.
2. Lift one leg out to the side, keeping your knee straight and your body upright. Don't lean.
3. Lower it slowly.

10 repetitions on each side, 2 to 3 days a week.

Single-leg stance

This is the most direct way to train balance.

1. Hold the counter with both hands and shift your weight onto one foot.
2. Lift the other foot a little off the floor.
3. Hold for 10 seconds. Build up to 30 seconds over the weeks.
4. When this feels easy, hold with just one hand, then with one fingertip. Don't let go of the counter completely unless your physiotherapist says so.

3 holds on each side, 3 days a week.

Heel-to-toe standing and walking

This is the balance you need on a narrow path or a crowded pavement.

1. Stand next to the counter, with one foot directly in front of the other, heel touching toe.
2. Hold for 10 seconds, then swap feet.
3. When that feels steady, walk heel to toe for 10 steps along a wall, keeping a hand close to it.

2 or 3 rounds, 3 days a week.

Side steps along the counter

This trains the sideways balance that stops falls when you're jostled or turn quickly.

1. Stand facing the counter with both hands on it and your feet together.
2. Step to the side with one foot, then bring the other foot to meet it.
3. Take 10 steps one way, then 10 steps back.

2 rounds, 3 days a week.

Walking and Tai Chi

A brisk walk most days keeps your legs and bones strong. Choose even ground in good light. If a class is near you, Tai Chi is an excellent way to train balance. Its slow, flowing movements help many people feel steadier. Ask your doctor first, and tell the teacher you have osteoporosis.

What to avoid

• Forward bending with a rounded back, such as toe touches, sit-ups and crunches.
• Twisting while you bend forward.
• Exercising with nothing to hold until you're steady. Don't close your eyes during balance work.
• High-impact activity, such as running or jumping.
• Lifting heavy things with a rounded back. Bend your hips and knees instead.

Common questions

How soon will I notice a difference?

Your legs and balance often improve within a few weeks. Bone changes slowly, so keep going for months. The programme works best when you keep doing it.

What if I can't stand without help?

Start with the sit-to-stand and the heel and toe raises, and ask a physiotherapist to guide you. Needing support is not a reason to stop.

Can I do this if I've had a spine fracture?

Often yes, in a gentler form, but ask your doctor or physiotherapist first.

How do I get up if I fall?

Ask your physiotherapist to teach you how to get up safely, and to practise it with you. If you can't get up, or you have new pain, stay where you are and call for help.

Do I need equipment?

No. A sturdy counter and a firm chair are enough.

When should you see a doctor?

See your doctor if you have sudden new back pain, a fall with injury, new numbness or weakness, or dizziness during exercise. If your balance is getting worse, tell your doctor soon. Go to the emergency department if you hit your head or can't stand after a fall.

For the bigger picture, read about osteoporosis, vertebral compression fractures and the wider Exercise Program for Osteoporosis, which adds walking and back strengthening.

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