Osteoporosis and Your Spine: How to Protect Your Bones and Prevent Compression Fractures

By Dr. Thomas A. McNally

"I love helping my patients become pain free. But I would much rather help them avoid that pain altogether."

One of the most rewarding parts of being a spine surgeon is helping patients regain their quality of life after a painful vertebral compression fracture. One of the most frustrating is knowing that some of that pain may have been preventable.

One procedure I perform to treat these fractures is called kyphoplasty. In my experience, kyphoplasty provides significant pain relief approximately 90-95% of the time, helping patients return to their daily activities, restore their mobility, and get back to the lives they enjoy.

But my goal isn't just to treat these fractures—it's to help patients avoid them altogether.

That's why I'm passionate about osteoporosis prevention.

Kyphoplasty is a minimally invasive procedure used to stabilize painful vertebral compression fractures caused by osteoporosis. While it can provide significant pain relief, preventing these fractures remains the ultimate goal.

Many people think osteoporosis is simply something that happens as we get older and that there's nothing they can do about it. The truth is, there are steps you can take today to strengthen your bones, reduce your risk of fractures, and maintain your independence for years to come.

The spine is one of the most common places osteoporosis shows up—and one of the most devastating when it does. Fortunately, there is much we can do to help prevent these injuries before they happen.

Osteoporosis: The Silent Disease

Osteoporosis is a condition that causes bones to lose density and strength over time, making them more fragile and more likely to break. Because bone loss occurs gradually and without symptoms, many people don't realize they have osteoporosis until they sustain a fracture.

Vertebral compression fractures can lead to significant pain, loss of height, changes in posture, decreased mobility, and loss of independence. The good news is that osteoporosis isn't simply an inevitable part of aging. There are meaningful steps you can take to reduce your risk.

5 Ways to Protect Your Bones and Your Spine

1. Keep Moving

Regular physical activity is one of the best investments you can make in your future bone health.

Weight-bearing exercise helps stimulate and maintain bone strength, while resistance training builds muscle that supports the spine and improves balance.

Activities that benefit your bones include:

• Walking

• Hiking

• Dancing

• Stair climbing

• Strength training

• Resistance band exercises

You don't have to train like an athlete to make a difference. Consistency matters more than intensity. Even moderate exercise performed regularly can help maintain both bone and muscle strength.

2. Give Your Bones the Nutrients They Need

Healthy bones depend on proper nutrition.

Calcium provides the building blocks for bone, and vitamin D helps your body absorb calcium effectively.

Good sources of calcium include:

• Milk, yogurt, and cheese

• Fortified plant-based milks

• Leafy green vegetables

• Calcium-fortified foods

Because vitamin D deficiency is common, particularly as we age, ask your healthcare provider whether testing or supplementation may be appropriate.

3. Prevent Falls Before They Happen

Many osteoporosis-related fractures occur because of falls.

Fortunately, small changes can significantly reduce your risk:

• Keep walkways free of clutter

• Make sure your home is well lit

• Install handrails when needed

• Wear supportive footwear

• Have regular vision and hearing evaluations

• Participate in activities that improve balance and coordination

Strong muscles and good balance help protect your spine just as much as strong bones do.

4. Avoid Habits That Accelerate Bone Loss

Certain lifestyle habits can weaken bones over time.

Whenever possible:

• Avoid smoking

• Limit excessive alcohol consumption

• Maintain a healthy body weight

• Discuss medications with your physician that may affect bone density, including long-term use of corticosteroids such as prednisone

Small changes made today can have meaningful benefits years down the road.

5. Know Your Numbers

One of the most important things I tell patients is this: don't wait for a fracture to learn you have osteoporosis.

A bone density test, often called a DEXA scan, can identify bone loss before a fracture occurs.

Screening is generally recommended for:

• Women age 65 and older

• Men age 70 and older

• Adults with significant risk factors

• Individuals who have sustained a low-impact fracture

Early detection gives you and your healthcare team the opportunity to intervene before osteoporosis causes serious problems.

What I Tell My Patients

Many people assume osteoporosis is just part of getting older and that there's nothing they can do about it.

That's simply not true.

While we can't change our age or family history, we can influence many of the factors that affect bone health. Staying active, maintaining muscle strength, eating well, preventing falls, and obtaining appropriate screening can all help reduce the risk of fractures.

Even small steps, taken consistently, can make a meaningful difference.

It's also important to remember that osteoporosis isn't just a women's health issue. While women are affected more frequently, I also diagnose osteoporosis-related fractures in men who never considered themselves at risk. Bone health is something all of us should pay attention to as we age.

When Should You Seek Medical Evaluation?

Talk with your healthcare provider if you:

• Develop sudden back pain without a clear explanation

• Notice that you've lost height over time

• Experience worsening stooped posture

• Have osteoporosis and develop new spinal pain

• Sustain a fracture after a minor fall or low-impact event

Early evaluation can help identify the cause and determine the most appropriate treatment options.

An Investment in Your Future

Throughout my career, I've had the privilege of helping patients recover after spine injuries and procedures. But preventing a painful compression fracture altogether is always the better outcome.

Taking care of your bones today is an investment in your mobility, independence, and quality of life tomorrow.

Your spine supports you every day. By protecting your bone health now, you can help ensure it continues to support you for years to come.

I may be able to help repair the damage after an osteoporotic fracture occurs. But my greatest hope is that through prevention, education, and early detection, you never need that help in the first place.

Take the Next Step

If you have concerns about osteoporosis, have been diagnosed with low bone density, or have experienced new back pain after a minor fall or everyday activity, don't ignore it.

Talk with your primary care physician about whether bone density screening is appropriate for you. And if you're experiencing symptoms that may be related to a spinal compression fracture, seeking evaluation early can help identify the cause and determine the best treatment options.

Protecting your bones today can help preserve your mobility, independence, and quality of life tomorrow.

If you have questions about osteoporosis-related spinal conditions or would like to schedule an evaluation, please contact Dr. McNally's office. Dr. McNally evaluates patients throughout the Chicago area, including Chicago, Elk Grove Village, Hoffman Estates and surrounding communities. .We're here to help you stay active, healthy, and doing the things you love for as long as possible.