Preventing and Treating Vertebral Compression Fractures While Staying Active

If you or someone you know has ever suffered from a compression fracture, then you know just how painful it can be. A vertebral compression fracture (VCF) occurs when a vertebra in your spine is weakened (such as from osteoporosis) and collapses under pressure. When this happens, it can feel like a sharp, intense pain in the thoracic (mid-back) or lumbar (low back) vertebral regions of your back, which may worsen with movement or prolonged standing and improve with rest.

If you have a compression fracture, everyday activities like bending, lifting, walking, and even sleeping feel painful and difficult. If not properly treated, these fractures can lead to chronic pain, reduced mobility, and even long-term alignment issues, such as kyphosis, or “hunchback,” or loss of height due to spinal vertebrae collapse. In some cases, such as when the fracture impacts the spinal cord or nerve roots, a person can also experience pain, numbness, tingling, and weakness in their legs.

How Do Compression Fractures in the Spine Occur?

Compression fractures typically result from weakened bones due to osteoporosis. Then, sudden trauma, such as a fall, repeated physical stress, or even a minor strain from bending can result in a fracture.

Other factors that commonly result in compression fractures include:

  • Lifting Heavy Objects: Straining the spine can cause a collapse of weakened vertebrae.
  • Sudden Twisting Movements: Abrupt, forceful motions can put undue stress on the osteoporotic spine.
  • Chronic Conditions: Conditions like cancer that weaken the bones increase the risk of fracture.
  • Prolonged Use of Steroids: Long-term use can lead to bone thinning and fragility.

Tips for Preventing Compression Fractures

You may now be wondering how you can proactively prevent a compression fracture. Fortunately, simple lifestyle and habit changes can significantly affect your injury susceptibility.

Tip #1: Strengthen Bones with Strength-Training Activities

Regular exercise is key to building and maintaining strong bones. Weight-bearing activities like walking, hiking, or dancing, combined with strength-training exercises such as lifting weights or resistance band workouts, help stimulate bone growth and improve bone density.

Tip #2: Ensure Proper Posture During High-Impact Activities

Maintaining good posture is crucial, especially during activities that put stress on your spine. Whether walking, lifting, or simply sitting, focus on keeping your back straight, core engaged, and movements controlled. Proper body mechanics can help reduce unnecessary strain on your vertebrae, lowering the likelihood of injury.

Tip #3: Follow a Nutrient-Rich Diet for Good Bone Health

Support your bones from the inside out by eating a balanced diet rich in calcium, vitamin D, and other bone-strengthening nutrients and supplements. Foods like leafy greens, dairy products, nuts, and fortified cereals provide essential nutrients to keep your bones strong.

If you’ve been diagnosed with osteoporosis, working closely with your healthcare provider is also essential. Your provider can recommend medications that help slow bone loss or promote bone growth, and they can guide you on the right vitamins and supplements, such as calcium and vitamin D, to support healthy bone density.

Tip #4: Avoid Smoking and Drinking in Excess

Smoking and heavy alcohol use can weaken bones over time by reducing bone density and interfering with the body’s ability to absorb calcium. Avoiding these habits improves your bone health and enhances your overall physical well-being, keeping you active and injury-free.

Tip #5: Prevent Falls in Your Home

Preventing falls is another crucial step in reducing the risk of compression fractures. Eliminate tripping hazards like loose rugs, electrical cords, or clutter, and ensure all areas are well-lit to improve visibility. Installing grab bars in the bathroom and securing handrails on stairs can also provide added safety. If balance or mobility is a concern, use an assistive device, like a walker or cane, to help maintain stability and reduce the likelihood of a fall.

Non-Surgical Treatments for Compression Fractures

For pain that is not severe or functionally limiting, a combination of relative rest, physical therapy, devices such as back braces, medications, and other elements of non-surgical care can reduce discomfort and support recovery.

In more severe cases, minimally invasive procedures like kyphoplasty may be recommended. This procedure involves injecting cement into the vertebrae to stabilize the fracture and restore vertebral height. It is performed with precision under fluoroscopy or X-ray guidance and typically involves a quick recovery time.

Get Treatment for a Compression Fracture Today

Vertebral compression fractures are a common condition, particularly in older adults with osteoporosis. Like other physical conditions, early diagnosis and management are crucial to prevent further complications, including spinal deformity and loss of function.
If you suspect a VCF or have any concerns, seeking medical attention for proper evaluation and treatment is essential. Request an appointment with the team at Desert Spine and Sports Physicians today.