Osteoporosis Back Exercises

Bridging With Weight on Pelvis | Active Level

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Osteoporosis Back Exercises

The Bridging with Weight on Pelvis is an ideal osteoporosis back exercise. It is one of a number in the MelioGuide Exercise for Better Bones Program. You will find the Bridging with Weight on Pelvis osteoporosis back exercise in the Active Level exercise program.


  • Muscles: Buttocks, Hamstrings, and Back.
  • Bones: Hips and Spine.

Starting Position:

  • Lie on back with feet flat on floor, feet and knees shoulder width apart, arms out from your sides, palms up.
  • Hold a rolled towel between your legs.
  • Place a sand bag weight (two to five pounds) on your pelvis.
  • Inhale


Exhale as you:

  • Squeeze your buttocks and push down through your heels.
  • Transfer your weight onto your shoulder blades as you lift your hips towards the ceiling.
  • Raise your toes as you raise your hips, lowering your toes as you lower your hips.
  • As you come down lengthen your spine as though your tail-bone is reaching towards your heels.
  • Return in a controlled manner to starting position & repeat movement until set is completed.


  • You should feel this in your buttocks, back of your thighs and muscles along your spine.
  • Transfer your body weight to your heels and shoulder blades and not the back of your neck.
  • Go high enough that you are bringing your hips into the line drawn between your hips and shoulders.

Video Demonstration: