Written by
In Motion Physical Therapy
Published on
January 8, 2026
Are You Worried About Your Spine Health?
If you’ve been diagnosed with osteopenia or osteoporosis in your lumbar spine, you’re probably wondering what exercises increase bone density in the spine. The good news? Research shows that specific exercises can actually rebuild bone in your vertebrae – but not all exercise works.
Many people are surprised to learn that walking, swimming, and yoga won’t improve your bone density. While these activities offer wonderful health benefits, your bones need something more: high-impact loading.
This blog post will explain exactly what exercises increase bone density in the spine, backed by groundbreaking research from the LIFTMOR trial. You’ll discover the specific movements, intensity levels, and frequencies proven to strengthen your vertebrae.
Ready to strengthen your spine safely? Our physical therapy team specializes in bone health programs in Farmingdale, NY.
Understanding Your Bone Density Results
Before we dive into exercises, let’s quickly review what your DEXA scan results mean.
DEXA Scan Basics: Your bone mineral density is measured using dual-energy x-ray absorptiometry (DEXA). Results are reported as T-scores, which compare your bone density to a healthy young adult.
What Your T-Score Means:
- Normal: T-score of -1 or higher
- Osteopenia: T-score between -1 and -2.5 (low bone density)
- Osteoporosis: T-score of -2.5 or lower
The spine (lumbar region), hip (femur), and wrist are the most common fracture sites, which is why your DEXA scan focuses on these areas.
Why Most Exercise Doesn’t Build Bone
Here’s the uncomfortable truth: your bones need stress to grow stronger.
Your bones are living structures that constantly break down and rebuild. This process is called “bone remodeling.” For bones to rebuild stronger, they need to experience forces significantly greater than what you encounter in daily life.
This is why:
- Walking doesn’t build bone density (only 1.5x your body weight)
- Swimming doesn’t build bone density (you’re floating- no impact there)
- Light yoga doesn’t build bone density (minimal loading)
Your bones need high-impact, rapid loading to trigger new bone growth. Think of it like building muscle – you can’t lift 2-pound dumbbells forever and expect to get stronger.
The LIFTMOR Trial: Groundbreaking Research
The most important study on what exercises increase bone density in the spine is the LIFTMOR trial (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation).
Study Design: Postmenopausal women with low bone mass trained with heavy weights for just 30 minutes, twice per week for 8 months.
Remarkable Results:
- 3-4% increase in lumbar spine bone density
- 13.6% increase in hip cortical thickness
- Improved posture and reduced thoracic kyphosis
- Enhanced balance and muscle strength
- Zero fractures reported, despite lifting heavy weights
A follow-up study (LIFTMOR-M) with men showed even more impressive results: 4.1% improvement in lumbar spine BMD.
These results revolutionized how we approach osteoporosis treatment. The key? High-intensity resistance and impact training (HiRIT).
The Exercise Formula for Bone Growth
Based on the LIFTMOR protocol and clinical guidelines, here’s what your bones need:
Resistance Training:
- Frequency: 2x per week
- Sets & Reps: 2-5 sets of 5-12 reps
- Intensity: 70-85% of your 1-rep max (heavy!)
Impact Training:
- Frequency: 4-7x per week
- Sets & Reps: 3-5 sets of 10-20 jumps
- Intensity: 2-3x your body weight in ground reaction force
Power Training:
- Frequency: 2x per week
- Sets & Reps: 2-5 sets of 5-12 reps
- Intensity: 40-60% of 1-rep max (fast movement)
⚠️ Critical Safety Warning: Don’t Try This Alone
Before we discuss specific exercises, understand this: these exercises can fracture your spine if performed incorrectly, especially if you don’t have a history of strength training.
The Risk is Real: If you have osteoporosis, your bones are already weakened. Improper form during heavy loading – like rounding your back during deadlifts or loading too heavy too soon – can cause compression fractures in your vertebrae.
Why the LIFTMOR Trial Had Zero Fractures: Every participant was supervised by exercise professionals who taught perfect form, started at appropriate weights, and progressed gradually over months.
Before Starting Any Exercise Program:
- Consult with your doctor about your bone density status
- Get medical clearance for high-intensity exercise
- Work with a physical therapist who understands osteoporosis
Attempting these movements from a blog post or YouTube video without professional guidance is dangerous. You need hands-on coaching to learn proper form and appropriate starting weights for YOUR body.
Schedule a supervised consultation or call (516)659-1087 to start safely.
What Exercises Increase Bone Density in the Spine?
Now that you understand the importance of professional guidance, let’s discuss the specific exercises proven to build bone. Remember: this information is educational. These movements should be learned under supervision.
Exercise #1: Deadlifts
Deadlifts are the most effective exercise for loading your entire spine and posterior chain. The LIFTMOR trial made deadlifts a cornerstone movement, and for good reason – they create massive forces through your lumbar spine.
Why Deadlifts Work: When you lift a heavy weight from the floor, your spine experiences significant compression. This loading signal tells your bones to rebuild stronger.
Many people fear deadlifts will hurt their back. The truth? NOT doing deadlifts leaves you weak and more vulnerable to injury. Strengthening your muscles under appropriate load reduces your injury risk.
Learn more: Check out our complete guide on how to perform deadlifts for osteoporosis safely with step-by-step progressions.
Exercise #2: Back Squats
Squats provide direct axial compression through your spine and hips. When you have a barbell on your back, your vertebrae must support that load, triggering bone remodeling.
Start with bodyweight squats or a chair for support, then gradually progress to weighted squats as you build strength and confidence.
Exercise #3: Overhead Press
This movement loads your spine while requiring core stability. When you press weight overhead, your vertebrae stabilize your entire torso against the load.
The overhead press is particularly effective for the thoracic spine (mid-back) region.
Exercise #4: Prone Rows & Prone Back Extensions
These exercises specifically target the muscles of your mid-to-lower back, which support spinal alignment and bone health.
Prone back extensions (lying on your stomach and lifting your chest) create extension forces through your spine. Combined with rows, these movements strengthen the entire posterior chain.
Exercise #5: Impact Training
While resistance training is crucial, impact exercises add another dimension to bone building.
Heel Drops: Rise on your tiptoes and slam down on your heels. This creates an audible force of 3.6x your body weight through your spine and hips.
Foot Stomps: Stomp your foot like you’re throwing a tantrum! This simple movement provides 4.6x your body weight in ground reaction force.
Jumping Movements: The LIFTMOR trial used “jumping chin-ups” with hard landings to maximize bone stimulus. Even simple jumping jacks or jump squats can be effective.
Want the complete exercise list? Read our guide: The Complete Osteoporosis Exercise Guide: Safely Building Confidence and Strength.
These exercises require proper form and progression. Work with our physical therapy team to build a safe, effective program.
How to Start Exercise Safely
The research is clear: heavy loading works. But you must progress intelligently.
Step 1: Assess Your Starting Point If you can carry an 8-pound gallon of milk comfortably, that’s a safe baseline for loading. Start there and progress gradually.
Step 2: Consider Your Medical History Factors like chronic corticosteroid use, dialysis, or poor nutrition can affect bone recovery. Your physical therapist should evaluate these factors.
Step 3: Master Form First Perfect your technique with bodyweight or light weights before progressing to heavier loads. The LIFTMOR participants were supervised by experts – you should be too.
Step 4: Progressive Overload Gradually increase weight over weeks and months. Your bones adapt slowly, so patience is essential.
Step 5: Consistency is Key Training 2x per week consistently will produce results. Training sporadically won’t.
Common Exercise Mistakes to Avoid
When learning what exercises increase bone density in the spine, people often make these errors:
Mistake #1: Lifting Too Light Your bones won’t respond to the same stress over and over. You need 70-85% of your maximum capability to trigger bone growth, and that grows over time as you get stronger.
Mistake #2: Avoiding “Scary” Exercises Deadlifts and squats seem intimidating, but they’re the most effective movements. With proper coaching, they’re remarkably safe.
Mistake #3: Only Doing Cardio Walking, swimming, and cycling are wonderful for your heart but won’t build bone. Honestly, I love when people do any kind of exercise. But in order to build stronger bones you must include resistance training.
Mistake #4: Inconsistent Training Training once a week won’t cut it. Commit to 2x weekly resistance training.
Mistake #5: Not Tracking Progress Keep a training log. Gradually increase your weights every 2-4 weeks.
Why Work With a Physical Therapist?
The LIFTMOR trial had zero fractures or major injuries, despite participants lifting at >85% of their 1-rep max. Why? Supervision by experts.
A physical therapist specializing in bone health will:
- Assess your current bone density and medical history
- Determine safe starting weights based on your loading history
- Teach proper form for complex movements like deadlifts
- Progress your program intelligently over time
- Modify exercises if you have pain or limitations
- Monitor your technique to prevent injury
At In Motion Physical Therapy in Farmingdale, NY, we specialize in bone health programs for active adults over 50. Our team stays current with the latest research to provide evidence-based care.
Your Next Steps
Now you know what exercises increase bone density in the spine: heavy resistance training (deadlifts, squats, overhead press) combined with impact exercises (heel drops, stomps, jumps) performed 2x per week at 70-85% intensity.
The research from the LIFTMOR trial proves these exercises work – but they require proper coaching to perform safely.
Don’t let osteoporosis hold you back from living actively. With the right exercise program, you can rebuild bone density and reduce your fracture risk.
Ready to get started? Schedule a consultation with our physical therapy team in Farmingdale, NY to create your personalized bone-building program. Call us at (516) 659-1087.
Remember: The best time to start building bone was 20 years ago. The second-best time is today.
Laura Sommer, DPT, is the founder of In Motion Physical Therapy in Farmingdale, NY. A former NCAA Division I soccer player, she has spent over 14 years helping athletes return to their sports stronger than before
References:
- Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. J Bone Miner Res. 2018 Feb;33(2):211-220. doi: 10.1002/jbmr.3284. Epub 2017 Oct 4. Erratum in: J Bone Miner Res. 2019 Mar;34(3):572. doi: 10.1002/jbmr.3659. PMID: 28975661.
- Watson SL, Weeks BK, Weis LJ, Harding AT, Horan SA, Beck BR. High-intensity exercise did not cause vertebral fractures and improves thoracic kyphosis in postmenopausal women with low to very low bone mass: the LIFTMOR trial. Osteoporos Int. 2019 May;30(5):957-964. doi: 10.1007/s00198-018-04829-z. Epub 2019 Jan 5. PMID: 30612163.
Note: This blog post provides general information and should not be considered a substitute for professional medical advice. If you have any concerns or specific conditions, consult with your healthcare provider before starting any exercise program.
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Laura Sommer has been practicing as a Physical Therapist since 2011. She graduated from Northeastern University, where she was a member of the Women’s Soccer Team. Laura is the owner of In Motion Physical Therapy located in Farmingdale, NY.
