Hip & Thigh

What It Is

Osteoporosis is a condition that causes the bones in the body to become weak and fragile, so they are more likely to break (NHS, 2022a). In severe cases even something like a minor fall, bending over or coughing can cause a bone to fracture (NIAMS, 2022; NHS, 2022a). The most common breaks in people with osteoporosis are in the wrist, hip and spine (NHS, 2022a).

Bones are living tissues, which are constantly being removed and replaced. This process is called remodelling. Osteoporosis develops when old bone is removed more quickly than new bone is laid down (NIAMS, 2023). Even though the condition is commonly associated with older people, osteoporosis can occur at any age, and it can affect men, younger women and children too (NIAMS, 2022; NHS, 2022a). Many people think osteoporosis cannot affect them, but it can.

Premature osteoporosis can be genetic and run in families (NHS, 2022a). It can also be linked to taking high-dose steroid tablets for more than 3 months, having or having had an eating disorder such as anorexia or bulimia, a diet low in calcium and vitamin D, low hormone levels (low oestrogen in women, or conditions that cause low testosterone in men), heavy drinking and smoking (NHS, 2022a; NIAMS, 2022). Women whose menopause begins early (before the age of 45) are also more at risk (NHS, 2022a).

Premature Osteoporosis Anatomy

The skeletal system is made up of all the bones and joints in the body. Bone is living tissue made of protein, collagen and minerals, especially calcium (NIAMS, 2023). The skeleton serves as a strong framework that supports the body and protects the soft organs, such as the brain, heart and lungs. Bone also works with the muscles to hold the body up when we stand and to move it when we walk or run (NIAMS, 2023).

Bone houses the bone marrow, which makes blood cells, and bones store minerals such as calcium (NIAMS, 2023). In children and teenagers, the body adds more bone than it takes away, so bones gradually become larger, heavier and denser as they grow (NIAMS, 2023).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat Premature Osteoporosis

Exercise is essential for bone health at every age (NHS, 2022c). I can help you build up a safe, gradual exercise programme that fits with the care from your medical team. See the My Approach tab for how I work.

1. Weight Bearing Exercise

Weight-bearing exercise (where your feet and legs support your weight, such as brisk walking or dancing) and resistance exercise (such as press-ups, weightlifting or using gym equipment) are particularly important for improving bone density (NHS, 2022c). Our skeletons need the stresses and loading that come with movement and exercise to keep bones healthy (NIAMS, 2023). If you have been diagnosed with osteoporosis, talk to your family doctor, nurse practitioner or health specialist before starting a new exercise programme (NHS, 2022c).

2. Good Nutrition

Eating a healthy, balanced diet is recommended for everyone and helps keep your bones healthy (NHS, 2022c). Calcium is important for bone health: most adults need 700 milligrams of calcium a day, which you should be able to get from a varied diet including calcium-rich foods such as milk, cheese and yoghurt (NHS, 2022c). Vitamin D helps your body absorb calcium. All adults need 10 micrograms of vitamin D a day, and because it is difficult to get enough from food alone, the NHS suggests considering a daily vitamin D supplement, especially during autumn and winter (NHS, 2022b; NHS, 2022c). If you have osteoporosis you may need more calcium, usually as supplements, so ask your family doctor or nurse practitioner for advice (NHS, 2022b). (This medicine information comes from the NHS, not from me. Always check with a pharmacist or your family doctor or nurse practitioner before taking any medicine.)

Treatments you may want to discuss with your family doctor or nurse practitioner

Whether you need treatment depends on your risk of breaking a bone in the future, based on things such as your age, sex and the results of a bone density scan (NHS, 2022a).

Options outside my scope

Bone density (DEXA) scan: a short, painless scan that measures how strong your bones are (NHS, 2022a).
Bisphosphonates: prescription medicines, such as alendronic acid and risedronate, that slow down the rate at which bone is broken down. This helps maintain bone density and reduces the risk of a broken bone. Calcium and vitamin D supplements may be prescribed alongside them (NHS, 2022b).
Hormone replacement therapy (HRT): HRT has been shown to keep bones strong and reduce the risk of osteoporosis in women. Women whose periods stop before the age of 45 are usually advised to take HRT or a hormonal contraceptive until at least the age of 51. Some types of HRT slightly increase the risk of breast cancer and blood clots, so discuss the benefits and risks with your family doctor or nurse practitioner (NHS, 2022b).
Other prescription medicines: raloxifene, teriparatide, denosumab and romosozumab are sometimes used, depending on your situation (NHS, 2022b).
Low testosterone: men with conditions that cause low testosterone are at greater risk of osteoporosis, although the gradual fall in testosterone with ageing is probably not a major cause of bone loss (NIAMS, 2022). Mention it to your family doctor or nurse practitioner if this applies to you.

(This medicine information comes from the NHS and NIAMS, not from me. Always check with a pharmacist or your family doctor or nurse practitioner before taking any medicine.)

How I can help (see the My Approach tab)

A safe, gradual strength and weight-bearing exercise programme
Balance work to help prevent falls
Gentle, adapted massage for aches and stiffness

Tips

Taking high-dose steroid tablets for more than 3 months increases the risk of osteoporosis (NHS, 2022a). Do not stop any prescribed steroid medicine without talking to your doctor first, but do ask them if you are worried about your bones.
Avoid smoking. Smoking is linked with a higher risk of osteoporosis and broken bones (NHS, 2022c; NIAMS, 2022).
Avoid drinking excessively. Chronic heavy drinking is a significant risk factor for osteoporosis (NIAMS, 2022). The NHS recommends not drinking more than 14 units of alcohol a week and avoiding binge drinking (NHS, 2022c). Being under the influence of alcohol also increases the chance that you could fall and injure yourself.
Preventing falls. Removing hazards from your home can reduce your chance of a fall (NHS, 2022a). Wear shoes with low heels. Check around the house for any rugs, electrical cords and slippery surfaces that might cause you to fall.
Aim for 700 milligrams of calcium a day from your diet, which is the amount most adults need (NHS, 2022c). If you have osteoporosis, discuss with your family doctor or nurse practitioner whether you need more.
Exercise will help to build strong bones and slow down bone loss. Regular exercise is essential for bone health at every age (NHS, 2022c).

Treatment

My Approach

With osteoporosis, your family doctor, nurse practitioner or specialist leads on bone scans and medicines. I work alongside that care and adapt treatment to how fragile your bones may be. If you've had a recent fracture that was treated with surgery or that stops your normal daily activities, I need your medical team's okay before any hands-on treatment.

Please bring any X-ray or bone density scan reports and notes from your medical team to your first visit. They're an important part of planning safe treatment for you.

Hands-On Care

Comfortable positioning with plenty of pillows, especially if your upper back is rounded
Gentle pressure and joint movement, with no springing of the ribs or forceful joint work
Easing aches and stiffness, with slow breathing and relaxation

Exercise for Bone and Balance

Weight-bearing activity such as walking, built up gradually
Strength work with bands or light weights two or three days a week, such as sit-to-stands, heel raises and step-ups, coached so you can do them safely at home or in the gym
Balance training to help prevent falls
Avoiding sit-ups and twisting while bending, which can stress the spine

If you get sudden, severe back pain after a minor bump, bend or cough, get it checked by a doctor promptly.

What to Expect

Typical Course

Typical course: Most people come once or twice a week at first, then weekly, with a reassessment at about 4 to 6 weeks, then less often. Building strength and balance usually takes a few months of regular exercise, alongside the treatment plan from your medical team.

What I Focus On

Working With Your Medical Team

Safe Positioning & Gentle Pressure

Strength & Weight-Bearing Exercise

Balance & Falls

Movements to Avoid

Sources

References

NHS (2022a) Osteoporosis. Available at: https://www.nhs.uk/conditions/osteoporosis/ (Accessed: 7 October 2026).
NHS (2022b) Osteoporosis – treatment. Available at: https://www.nhs.uk/conditions/osteoporosis/treatment/ (Accessed: 7 October 2026).
NHS (2022c) Osteoporosis – prevention. Available at: https://www.nhs.uk/conditions/osteoporosis/prevention/ (Accessed: 7 October 2026).
National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) (2022) Osteoporosis causes, risk factors, & symptoms. Available at: https://www.niams.nih.gov/health-topics/osteoporosis (Accessed: 7 October 2026).
National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) (2023) What is bone?. Available at: https://www.niams.nih.gov/health-topics/what-bone (Accessed: 7 October 2026).

Massage therapy · Kitchener–WaterlooPremature Osteoporosis

What It Is

Premature Osteoporosis Anatomy

Self-Care & Treatment

How to Treat Premature Osteoporosis

1. Weight Bearing Exercise

2. Good Nutrition

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

Hands-On Care

Exercise for Bone and Balance

Typical Course

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooPremature Osteoporosis

What It Is

Premature Osteoporosis Anatomy

Self-Care & Treatment

How to Treat Premature Osteoporosis

1. Weight Bearing Exercise

2. Good Nutrition

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

Hands-On Care

Exercise for Bone and Balance

Typical Course

References

Related Conditions

Compartment Syndrome – Thigh/Buttocks

Developmental Dislocation (Dysplasia) of the Hip (DDH)

Femoral Anteversion

Femoral Fracture

Book a session