Moving and lifting safely

You need to be able to bend forward and move around for everyday activities. This is generally safe and won’t cause a broken bone.

Spinal fractures do sometimes seem to happen during everyday activities, without falling over. If this has happened to you, you may be concerned that it will happen again.

Although it’s not clear exactly what movements increase the risk of a broken bone, making some changes to your technique could help to reduce the risk of injury.

To practise these exercises, follow the films or download the accompanying fact sheet, 'Moving and lifting safely'.

You'll find these techniques useful if:

• you have spinal fractures and are looking to protect your spine from pain or further fractures
• you have – or are at risk of – osteoporosis.

Regardless of whether you have had any previous fractures, you’ll find these recommendations useful to reduce your chance of injury and pain in your back.

Getting down to or up from the floor

How to lift safely

Using the hip hinge to bend safely

What you'll need

A chair and something to lift if you want to practise some of these exercises.

When and how

For everyday movements or activities that involve bending forward, or getting up and down from the floor.

These recommendations will help you adapt your technique. Over time, you'll start to use them naturally.

Before you start

Read the information in our fact sheet, 'About exercise for osteoporosis and bone health'. This explains the different ways that exercise and physical activity help with bone health and osteoporosis. It can help you think about how the benefits apply to you, and how the different types of exercise can help your bone health.

Watch our discussion: 

We looked at ways of reducing the risk of falls to maintain bone health, independence and quality of life. We were joined by Professor Tahir Masud, Professor Dawn Skelton and Julie Whitney. This film is part of our #BoneMatters series of events