HealthyLife Articles

Category: Bone & Muscle Problems

20 Questions To Diagnose Back Problems

Bone & Muscle Problems

A number of things can cause back trouble. This simple questionnaire can help provide important clues to what’s at the root of your back problem. Answer as many questions as you can and take a copy of this section to your doctor when your back needs medical attention.

1. Do you have a history of back problems?

2. What is the major complaint?

3. When did the pain, stiffness, or symptoms begin?

4. Did it begin gradually or suddenly?

5. Were you sick in any way when it began?

6. Do these symptoms disturb or prevent sleep (awaken you with pain)?

7. Is this the first experience of this kind?

8. Is the pain unrelenting?

9. Is the pain intermittent?

10. Is the pain sharp, dull, burning, aching, cramping, or shooting?

11. What do you suspect the problem was caused by? Check all that apply.

– Injury.

– Overweight.

– Poor posture.

– Stress/tension.

– Menstruation.

– Illness.

– Pregnancy.

– Overexertion.

– Other. Explain.

12. When does the problem annoy you the most? Check all that apply.

– At work.

– When lifting.

– When in bed.

– When bending.

– When stressed.

– When fatigued.

– When coughing or sneezing.

– When sitting.

– When standing.

– When driving.

– When carrying.

– In the morning.

– In the afternoon.

– In the evening.

– Other. Explain.

13. Does the pain radiate or move in a particular direction? If yes, explain.

14. Do you experience muscle spasms?

15. Do you sleep on a soft mattress or a hard one?

16. Have you been under nervous or emotional strain lately?

17. Is there any redness, tenderness, or swelling?

18. Is there a daily pattern to the pain?

19. What helps relieve the pain? Check all that apply.

– Heat.

– Ice packs.

– Exercise.

– Bed rest.

– Hot baths.

– Muscle relaxants.

– Massage.

– Brace.

– Walking.

– Painkillers.

– Nothing.

– Haven’t tried anything.

20. Are there any other factors that the doctor should be aware of?

© American Institute for Preventive Medicine

January 23, 2026
Arm & Hand Pain

Bone & Muscle Problems

Signs & Symptoms

* Pain ranging from dull to severe. Increased pain with movement.

* Numbness. Weakness. Tenderness.

* Stiffness. Swelling.

Causes

There are many causes of arm and/or hand pain. Common causes are:

* Arthritis. Repetitive motion injuries (RMIs), such as carpal tunnel syndrome.

* Circulation problems, such as angina and a heart attack

* Skin rashes. Skin wounds. Infections.

* Injuries, such as sprains, strains, and broken or dislocated bones

Treatment

Treatment depends on the cause and how severe the problem is.

Questions to Ask

Self-Care

To Help Treat Arthritis

* Follow your doctor’s advice for exercise, medications, and the use of supplements, such as glucosamine, chondroitin, and flaxseed oil.

* Follow a healthy diet. If you are overweight, lose weight gradually (1-2 pounds a week). Losing weight too fast and fasting raise uric acid levels and increase the risk for gout.

* Protect your joints from injuries. Wear knee pads, etc.

* Don’t put too much stress on your joints. Take regular pauses and breaks from activities that do this.

To Help Prevent Osteoarthritis

* Get to and stay at a healthy weight.

* Do regular physical activity, but don’t overdo it. If you feel pain, stop.

* Prevent falls and sports injuries.

For Carpal Tunnel Syndrome (CTS)

This is much easier to treat and less likely to cause future problems if it is found early. Once CTS is diagnosed, treatment includes:

* Preventing further damage

* Wearing a wrist brace, splint, etc. as advised by your doctor. This may need to be worn during the day and while you sleep.

* Taking OTC medicines to reduce pain and swelling.

* Physical therapy

* Occupational therapy

* Cortisone shots in the wrist area

* Surgery, if needed

Resources

Arthritis Foundation

800.283.7800

www.arthritis.org

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

877.22.NIAMS (226.4267)

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Arthritis

Bone & Muscle Problems

Arthritis refers to over 100 disorders that affect the joints or areas around the joints. It is a common chronic health problem and occurs in people of all ethnic groups. In the U.S., arthritis is the most common cause of disability.

The risk for arthritis increases with aging. More than 1 in 5 adults has arthritis, but 300,000 children have some form of it, too. Arthritis is more common in women than men.

Rheumatoid Arthritis (RA)

This type is chronic disease that affects the linings of the joints. Most often, RA affects many joints. The disease may also attack tissues in the skin, lungs, eyes, and blood vessels. Persons of all ages, including children, can have RA. It is much more common in women than in men. For some people, symptoms of RA are constant. For others, symptoms are mild sometimes, but get worse (flare up) at other times.

Signs & Symptoms

Warmth, redness, pain, and swelling around the joints. Often, the swelling affects the wrist and finger joints closest to the hand.

* Joint swelling sometimes affects other joints, such as the neck, shoulders, elbows, hips, knees, ankles, and feet.

* Swelling of the joints occurs on both sides of the body, such as both wrists.

* Pain and stiffness last for more than 30 minutes in the morning or after a long rest.

* Fatigue and not feeling well in general

* Fever occurs sometimes.

Anxiety, depression, and feeling helpless are common problems for people with RA.

Causes

With RA, the body’s immune system attacks its own joints and sometimes other body organs. What causes this abnormal response is not known. Things that may contribute to RA include:

* Family history of the disease

* Factors in the environment. An example is heavy smoking.

* Hormones. In women with RA, it is common for the disease to go into remission during pregnancy. Symptoms increase, though, after the baby is born. It is also more likely for women to develop RA in the year after a pregnancy.

* An infection from a virus or bacteria, but no single organism has been found to be the cause.

Osteoarthritis

This is the most common type. It is also called “wear and tear” arthritis. With this type, the cartilage in joints gets worn out. Chips and cracks form in the cartilage. This allows the ends of bones to rub together. Growths called spurs also form. This type of arthritis is common in joints that bear weight (knees and hips).

Signs & Symptoms

Joint pain and stiffness, especially after being inactive or overusing a joint

* Knobby growths on finger joints

* Loss of motion in joints

* Joint tenderness and swelling can occur.

Causes

* Aging joints

* Wear and tear on joints. Also, people who are more than 10 pounds overweight put greater stress on joints that bear weight (knees and hips).

* Joint injury and overuse

* Family history of arthritis

Juvenile Rheumatoid Arthritis (JRA)

This type affects persons age 16 and younger. With JRA, joint stiffness and swelling (that causes soreness, redness, warmth, and/or pain) last 6 weeks or longer.

There are 3 kinds of JRA:

* The most common kind is one in which 4 or fewer joints are affected. These are usually large joints, such as the knees. Eye problems are also common with this type of JRA. Some children outgrow joint problems by the time they become adults, but may continue to have eye problems.

* A second kind affects 5 or more joints. These are usually small joints, such as ones in the hands and feet and the same ones on both sides of the body. Large joints can also be affected.

* A third kind affects joints and internal organs, such as the heart, liver, lymph nodes, and spleen. A skin rash and a fever are also present.

Gout

Gout is most common in men over 30 years of age. Less common in women, it usually occurs after menopause.

Signs & Symptoms

* Sudden, intense pain in a joint, usually in a big toe, wrist, knee, or elbow

* Swollen joint

* The joint area is red or purple in color, feels warm, and is tender to the touch.

* Sometimes, fever and chills

Symptoms can last many hours to a few days.

Causes

Gout occurs when crystals from high blood uric acid (a body waste product) deposit in joints and/or soft tissues. The body’s immune system treats these crystals like a foreign substance. This leads to swelling and pain.

Ankylosing Spondylitis (AS)

This type of arthritis is more common in men than in women. It usually begins between the ages of 17 and 35.

Signs & Symptoms

* Early signs are stiffness and a dull pain in the lower back and buttocks.

* Mild fever and general ill feeling may occur.

* Over time, the stiffness and pain become chronic and spread up the spine and into the neck. The shoulders, hips, and other areas of the body can also be affected.

* In some persons, joints fuse together. This causes a stiff, bent posture.

* Red, painful, and watery eyes. Blurred vision can occur and eyes can be sensitive to bright lights.

Causes

Genetic factors play a big role. Having frequent gastrointestinal infections or an inflammatory bowel disease, such as Crohn’s disease or ulcerative colitis, is also a factor.

How It Is Diagnosed

To diagnose arthritis, your doctor or health care provider does these things:

* Asks you to describe your symptoms and does a physical exam.

* Asks if you have had any physical stresses or injuries.

* Examines joints and areas around them.

The tests below may also be needed.

* Blood and urine tests.

* X-rays and MRIs.

* Taking a fluid sample from a joint. The fluid is examined.

Tests also help diagnose or rule out other arthritis-related problems. Examples are:

* Lyme disease. This is an infection from a deer tick bite.

* Other auto-immune diseases, such as fibromyalgia and lupus (the systemic kind).

Self-Care

Exercise

Exercise has many benefits:

* It increases energy, flexibility, and stamina.

* It helps protect joints from further stress.

* It improves posture.

* It keeps muscles and bones strong.

* It improves general health and promotes a sense of well-being.

The type and amount of exercise you should do depends on the type of arthritis you have and your needs. Follow your doctor’s or health care provider’s advice. {Note: You can find exercise programs recommended by the Arthritis Foundation fromwww.arthritis.org/programs.php.}

In general, you will be advised to do three types of exercise:

1. Stretching Exercises. Examples are reaching exercises, tai chi, and yoga. These loosen up stiff joints and make them more flexible. They improve or maintain range of motion.

2. Mild Strengthening Exercises. Examples are lifting 1 to 2 pound weights and using an exercise resistance band. These help build or keep muscle strength. Strong muscles help support and protect joints. Joint movement improves as muscles get stronger.

3. Low-Impact Aerobics. Examples are walking, biking, swimming, and water aerobics. These exercises strengthen the heart and lungs and help control weight. They also give you more energy and build your ability to be active longer.

After a few months of regular exercise, most people have less pain. In time, people who exercise daily find it easier to move their joints without pain.

Exercise Tips

* Discuss exercise plans with your doctor or health care provider. He or she may refer you to an exercise specialist.

* Do exercises you like.

* Choose exercises that use all affected joints.

* Choose a regular time and place to exercise.

* Your exercise routine does not have to be a formal one. Try to fit more activity into your daily routine. If you can, take the stairs, not the elevator. Walk or ride a bike instead of driving.

* Start your program slowly. Progress slowly, too.

* Keep movements slow and gentle.

* Do shorter exercise sessions throughout the day.

* Start each exercise period with a 5-minute warm-up. End each session with a 5-minute cool-down.

* You should be able to speak and not be out of breath while you exercise.

* Stop exercising if a joint is swollen, painful, or red.

* It may help to apply heat to sore joints before you exercise and cold packs after.

* Be careful to avoid injury.

* Rest when you need to. Rest your joints after activities.

* Focus on freedom of movement.

* Be patient.

Ways to Relieve Pain

* Apply moist heat for 15 to 20 minutes, 3 times a day. Use warm towels or hot packs or take warm baths or showers.

* Use cold treatment 10 to 15 minutes at a time. This helps stop pain and reduces swelling. Use ice packs, cold packs, or frozen vegetables wrapped in a towel.

If you have Raynaud’s disease, you should not use cold treatment. Cold makes this condition worse.

* Use water therapy to decrease pain and stiffness.

– Pool exercises. Find out if local pools and health centers have water exercise classes for people with arthritis.

– Whirlpool baths

* Do relaxation exercises to release the tension in your muscles. Doing this helps reduce pain.

* Apply over-the-counter creams and lotions that block the pain. Use one with capsaicin. Ones with methyl salicylate should be used with your doctor’s guidance. Using too much can lead to a salicylate overdose.

* Take medications as prescribed.

Medical Care

Reasons to Call Doctor/ Provider

* A joint is painful, tender, red, or warm.

* You can’t move a joint normally.

* Joints are very stiff, especially in the morning.

* A fever, chills, severe sweating, or a rash occurs with other arthritis symptoms.

* You can’t use one or more joints.

* Severe pain occurs in the big toe or severe pain and swelling occur in one or more joints.

* Joint pain or stiffness keeps you from doing normal activities or your arthritis worsens.

Medicines

* Over-the-counter or prescribed pain relievers. These include acetaminophen and nonsteroidal anti-inflammatory drugs (NSAIDs). NSAIDs reduce inflammation, too. Your doctor may prescribe an NSAID cream.

* Over-the-counter supplements. Examples are glucosamine and chondroitin. Follow your doctor’s advice about using these.

* Corticosteroids. These slow down the immune system. They help a lot with swelling, but have many side effects. They can be given in pill form, in an IV, or injected right into the affected joint area.

* Medicines to treat gout. One type lowers the amount of uric acid the body makes. Another type gets the kidneys to excrete more uric acid.

* Hyaluronic acid injections. These can relieve pain for osteoarthritis of the knee. They may be given if other treatments don’t help.

* Biologic agents. These block steps in the body’s inflammation process. They help stop arthritis from getting worse.

* Disease modifying antirheumatic drugs (DMARDs) may be prescribed for rheumatoid arthritis. These reduce inflammation and slow down or suppress the immune system. They can help relieve pain, too.

* Other medicines as needed. Examples are ones for depression, anxiety, osteoporosis and/or to assist with sleep.

Splints

Your health care provider may have you wear a splint over the affected joint(s). This helps rest the joint.

Mobilization Therapies

* Traction (gentle, steady pulling)

* Massage

* Manipulation (using the hands to restore normal movement to stiff joints)

When done by someone trained in these methods, these can help control pain and increase joint motion and muscle and tendon flexibility.

Acupuncture

A person trained in this medical field places special needles in certain sites. The needles stimulate deep sensory nerves that tell the brain to release natural painkillers (endorphins).

Surgery

In most cases, surgery is not needed. Damaged joints can be repaired or be replaced with joints made from plastic and metal. Total hip and knee replacements are examples. Surgery can also remove damaged tissue in a joint.

Resources

Arthritis Foundation

800.283.7800

www.arthritis.org

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

877.22.NIAMS (226.4267)

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Back Care

Bone & Muscle Problems

Back pain can be sharp, dull, acute, or chronic. It can be felt on one or both sides of the back.

Causes

Low Back Problems

Back pain occurs most often in the lower back. That is where the human body absorbs the most weight and stress. About half of working age adults have low back problems. Having an acute low back problem means lower back or back-related leg symptoms for less than 3 months. About 90 percent of persons with acute low back problems resume normal activity within a month with or without medical treatment. Often, acute low back pain goes away on its own in a few days or weeks.

Sprains and Strains

A sprain is an injury to a ligament (fibrous tissue that connects bones). A strain is an injury to a muscle or tendon (tissue that connects muscle to bone). Most backaches come from strained muscles in the lower back or from sprained ligaments that support the spine.

Poor Posture

People who slouch put strain on their backs. Poor posture can cause back pain and limit recovery efforts. The back has three natural curves: one at the neck, one at the middle back, and one at the lower back. A healthy spine and flexible muscles support the spine and keep the body in proper alignment. With good posture, all three curves are balanced and the ears, shoulders, and hips are aligned.

Lack of Exercise

Muscles that aren’t worked out regularly are more prone to injury. Do whole body exercises, such as swimming and/or walking. Do exercises that stretch and strengthen your back, too.

Excess Weight

Ten extra pounds of body weight puts 30 pounds of strain on the lower back. Being very overweight increases the weight on the spine, putting increased pressure on the discs in the spine. The discs allow the vertebrae to move more smoothly.

Stress

Stress can worsen back pain that already exists. Back spasms may even be caused by worries and fatigue. These exercises can help reduce stress:

* Sit comfortably. Breathe deeply. Tighten and relax each muscle of your body from head to toe. Hold each muscle tight for five seconds and then relax.

* Picture relaxing scenes and go there in your mind.

Other Causes of Back Pain

* Arthritis

* Back injury, such as from a fall or an accident

* Fibromyalgia

* Kidney stones

* Infections (bladder, kidney, lung, etc.)

* Osteoporosis

* Ruptured disc or other mechnical problem in the spine

* Sciatica. This is inflammation of the sciatic nerve. This nerve starts in the lower spine and goes down the back of the legs.

Prevention

When You Lift Things

Do’s

* Wear good shoes (not sandals) with low heels.

* Stand close to the object.

* Plant your feet squarely, shoulder width apart.

* Bend at the knees, not at the waist. As you lift, slowly straighten your knees.

* Hold the object close to your body.

* Lift slowly. Let your legs carry the weight.

* Get help or use a dolly to move something that is too big or very heavy.

Don’ts

* Don’t lift an item that is too heavy. Get help or use a mechanical lifting device.

* Don’t lift anything heavy if you’re not steady on your feet.

* Don’t bend at the waist to pick something up.

* Don’t arch your back when you lift or carry.

* Don’t lift too fast or with a jerk.

* Don’t twist your back when you are holding something. Turn your whole body, from head to toe.

* Don’t lift something heavy with one hand and something light with the other.

* Don’t try to lift one thing while you hold something else. For example, don’t pick up a child while you are holding a grocery bag. Put the bag down and lift the bag and the child together.

When You Reach for Things

Do’s

* Get close to the object you are reaching for.

* Use a sturdy step stool or a ladder to reach higher than your shoulders. Or use a tool made for reaching things.

* Tighten your stomach muscles.

* Let your arms and legs do the work.

* Turn your whole body to move the object.

Don’ts

* Don’t stretch your back or overstretch your arms to reach an object.

* Don’t twist your upper body.

When You Sit

Do’s

* Sit on chairs that are low enough so both of your feet are flat on the floor or use a footrest. Keep your knees level with your hips.

* Sit against the back of the chair.

* Use a lumbar support or rolled towel for lower back support.

* Take frequent mini-breaks to walk, stretch, and change your activity.

Don’ts

* Don’t slouch.

* Don’t lean forward and arch your back in a chair that’s too high or too far from your desk.

When You Sleep

Do’s

* Sleep on a firm mattress or surface.

* Get comfortable when you lie down or sleep.

* If you sleep on your back, keep your upper back flat, but your hips and knees bent. Keep your feet flat on the bed. Tip your hips down until you find the best spot. Put a pillow under your knees if that feels good to you.

* If you sleep on your side, keep your knees bent. Put a pillow between your knees.

* When you get up from bed, move slowly, roll on your side and swing your legs to the floor. Push off the bed with your arms.

Don’ts

* Avoid soft, sagging mattresses.

* Don’t sleep on your stomach.

When You Walk or Stand

Do’s

* When standing for long periods, prop one foot up.

* Shift your weight from one foot to the other.

* When standing and walking, keep all 3 curves of the back balanced and the ears, shoulders, and hips aligned.

* Wear low-heeled, comfortable shoes.

* Use proper posture. (Head high, chin tucked, and toes straight ahead.)

Don’ts

* Don’t stay in one position too long.

* Don’t bend forward when your legs are straight.

* Don’t walk with poor posture.

* Avoid high-heeled or platform shoes.

When You Drive

Do’s

* Keep your knees level with your hips. Adjust the car seat forward, if you need to.

* Sit up straight and keep both hands on the wheel.

* Use a lumbar support or rolled towel for lower back support.

Don’ts

* Don’t sit too far from the wheel. Stretching for the pedals and steering wheel strains the back.

If you are overweight, lose weight.

* Get regular physical activity.

* Stretch before and after you exercise or work.

* Don’t smoke. If you smoke, quit. Smoking increases the risk of osteoporosis. It also slows the healing of damaged disks of the spine.

* Reduce emotional stress that causes muscle tension. Learn to deal with stress.

– Several times a day, do a “body check” for tensed muscles and let them relax.

– Balance work and play. Plan some “me” time.

– Do relaxation and deep breathing exercises. Do yoga, tai chi, or meditate.

– Seek professional help for stress, if needed.

Back Exercises

You can help improve a bad back, maintain a healthy back, and decrease your risk of back injury by exercising your back. Contact your doctor or health care provider before you start a new exercise program. Start slowly. Stop if pain increases.

Ask your health care provider about other back exercises. Ask, too, about an aerobic exercise program, such as walking, running, swimming, or biking.

Do back exercises for 15 minutes a day, 3 to 5 times a week.

Pelvic Tilt

This strengthens front and back muscles and helps prevent swayback. Lie on your back with knees bent. Keep your feet flat on the floor. Breathe slowly and deeply. Rest your arms at your sides. Get comfortable and relaxed. Tighten your stomach muscles so the small of your back is flat on the floor. Next, begin to tighten the buttock muscles. Tilt the hips or pelvis upward, and relax. Hold for a count of 5. Repeat 5 times.

Knee-to-Chest Raise

This limbers up a stiff back. Lie on your back with knees bent, feet flat on the floor. Breathe deeply. Get comfortable and relaxed. Raise your right knee to your chest and grasp it with both arms. Hug your knee in order to feel a slight stretching in the lower back region. Hold for a count of 5. Do this 5 times. Repeat with your left leg. Repeat with both legs. Be careful not to arch your back. Don’t use your arms to lift your legs.

Spinal Stretch

This increases flexibility of the spinal column. Stand erect and raise both hands over your head. Stretch towards the ceiling. Focus on your upper body. Use your arms, hands, and fingers to reach upward as though you were being pulled upward. Keep your feet flat on the floor. Hold for a count of 5.

Curl Up

This strengthens the lower back. Lie on your back while on a firm surface. Slowly bring both knees to your chest and bring your chin forward to your chest. Your arms should be extended straight at your sides. Hold for a count of 5. Gradually return to your starting position.

Elbow Props

These strengthen low back muscles and help maintain the normal curve of the lower back. Lie on your stomach. Turn your head to one side. Relax your arms at your sides. Relax like this for 3 minutes. Prop up on your elbows with your head facing forward. Keep your lower back completely relaxed and flat. Hold this position for 2 minutes. Return to the starting position for 1 minute. Repeat 3 times.

Sitting Hamstring Stretch

This warms up and limbers the back muscles and stretches the hamstring muscles. Sitting on the floor, stretch your right leg out directly in front of you. Place your left foot under your right knee. The toes of your right leg should be pointed upward. Slowly reach forward to grasp the tips of your right toes. Be careful to bend over from the hip. Hold for a count of 10. Repeat 5 times. Then switch leg positions.

Treatment for Low Back Pain

Continue your regular activities as much as you can. Back muscles can get weak if you don’t use them. Rest your back, if you must, but don’t rest in bed for more than 1 to 2 days, even if your back hurts a lot. Bed rest should only be used for persons with severe limitations (due mostly to leg pain).

{Note: Before you seek treatment for back pain on your own, check with your doctor or health care provider. Discuss the benefits and risks for treatments, such as spinal manipulation, different forms of massage, and herbal remedies.}

Medication

* Over-the-counter (OTC) pain relievers. Examples are acetaminophen, aspirin, ibuprofen, ketoprofen, and naproxen sodium. These relieve back pain, but only for a short time. All but acetaminophen also reduce swelling and are called NSAIDs+. This stands for nonsteroidal anti-inflammatory drugs.

* Prescribed NSAIDs+ and other medicines, such as muscle relaxants.

+ NSAIDs can cause stomach upset, indigestion, and ulcers in the stomach and intestines. Discuss the benefits and risks of taking NSAIDs, as well as other medicines, with your doctor.

Cold Treatment

Injury to the back can cause blood vessels to tear. This leaves a bruise. Cold inhibits bruising and swelling and numbs pain. Cold packs, like crushed ice wrapped in a towel, can help. Apply a cold pack for 5 to 10 minutes at a time, several times a day. For best results, lie on your back with your knees bent and place the ice pack under your lower back. Start right after a back strain. Do this for 10 minutes every 2 hours for the first 48 hours.

Heat Treatment

Unlike cold, heat increases blood flow to the affected area. This promotes healing. Wait at least 48 hours after back symptoms start to apply heat. If heat is used sooner, the increased blood flow can add to the swelling. Heat can be applied with moist heating pads, hot-water bottles, hot compresses, hot tubs, and hot baths or showers. Use heat for 10 minutes at a time. Do this several times a day.

Massage

Massage won’t cure a backache. It can increase blood flow to tight muscles and loosen them.

Braces or Corsets

Braces and corsets support the back and keep you from moving it too much. They won’t make your back stronger, though.

Medical Care

Reasons to Get Immediate Medical Care

* Back pain spreads to the chest, neck, arm, or lower jaw.

* The pain started in the chest and moved to the upper back.

* The pain follows a fall or impact injury to the back.

* Back pain occurs with passing out, lightheadedness, or difficulty with balance or coordination.

* You can’t move due to the pain or it is hard to move an arm or a leg after a fall or back injury.

* A new loss of bowel or bladder control occurs with back pain.

* Back pain occurs with severe abdominal or pelvic pain.

* A “tearing” type of pain is felt in the back or a pulsating mass is felt in the abdomen.

* Loss of sensation is felt in the rectal area.

Reasons to Contact a Doctor

* Severe back pain occurs for more than 7 days or the pain travels down a leg below a knee.

* Weakness, numbness, or tingling in the feet or toes occurs with back pain.

* Back pain occurs with: Pain, burning, or itching when you urinate; increased urge to urinate; urinating often; foul-smelling urine; or blood in the urine.

* An unusual discharge from the vagina or urethra occurs with back pain.

* A sharp pain is felt in a buttock and may spread to the thigh, knee, or foot.

* Back pain occurs with: A fever; nausea or vomiting; a skin rash; or mild to moderate abdominal or pelvic pain.

* Pain increases with moving, coughing, lifting, or straining.

Resources

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

877.22.NIAMS (226.4267)

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Back Pain

Bone & Muscle Problems

Back pain can be caused by many different things. The most common cause of back pain is muscle strain to the lower back.

Using correct posture puts minimum stress on the joints. This reduces the risk of injury and osteoporosis. For correct posture, keep your ears, shoulders and hips in a straight line. When lifting things, bend the legs, not the back.

Backpacks that are too heavy or worn on one shoulder can cause lower and upper back pain and muscle strain on the neck and shoulders. Also, children’s backpacks should not weigh more than 10% of their body weight.

To help prevent back pain, bend at your knees, not at the waist. Keep your back straight. Lift objects slowly. Let your legs carry the weight. Find out more about proper lifting frommedlineplus.govand search “lifting.”

© American Institute for Preventive Medicine

January 23, 2026
Fibromyalgia

Bone & Muscle Problems

Fibromyalgia is a chronic, arthritis-like illness. It affects the muscles, not the joints.

Signs & Symptoms

* Chronic widespread pain on both sides of the body. This lasts for at least 3 months. It is not due to any other problem. Muscle pain can be severe.

* Pain in 11 or more of 22 “tender points.” (These are shown at right.)

* Fatigue. Disturbed sleep. Anxiety. Depression.

These symptoms are also linked to fibromyalgia:

* Memory lapses. Problems concentrating. Feeling confused.

* Chronic headaches. Jaw pain. A tingling feeling in the limbs.

* Irritable bowel. Swelling and pain in the abdomen. Gas. Constipation. Diarrhea.

Causes

The exact cause is not known. Factors thought to play a role include:

* An illness caused by an infection. Emotional or physical trauma.

* Hormones. Women are affected more often than men.

* Brain chemicals and muscles don’t function like they should.

Treatment

* Exercise therapy.

* Medication to treat symptoms.

* Massage therapy.

Questions to Ask

Self-Care / Prevention

* Follow the treatment plan advised by your doctor.

* Use biofeedback.

* Use relaxation techniques. Meditate.

* Take warm baths.

* Use a heating pad.

* Massage sore muscles.

Resources

National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)

www.niams.nih.gov

© American Institute for Preventive Medicine

January 23, 2026
Foot Problems

Bone & Muscle Problems

Some foot problems are due to years of wear and tear on your feet. Others can be due to shoes that do not fit well or trimming your toenails too close to your skin. Circulation problems and diseases, such as diabetes, can lead to foot problems, too.

{Note: If you have diabetes or circulation problems, contact your doctor for any foot problems.}

To Help Prevent Foot Problems

* Maintain a healthy weight to avoid excess strain on your feet.

* Wear shoes that fit well. Don’t wear shoes with pointed toes or ones that fit too tightly.

* Wash and dry your feet daily.

* Keep your feet moisturized.

* Inspect your feet daily for signs of problems.

* Rest your feet by elevating them.

* Persons with diabetes and/or circulation problems need to take special care of their feet. Good foot care can prevent some foot infections. It may be necessary for a health care professional to cut the toenails.

R.I.C.E.

* Rest the injured area for 24 to 48 hours.

* Ice the area as soon as possible. Keep doing this for 10 minutes every 2 hours for the first 48 hours. Use an ice pack, ice in a heavy plastic bag with a little water, a bag of frozen vegetables, etc. Put a thin towel between the ice pack and the skin.

* Compress the area. Wrap with an elastic bandage. Do not cut off circulation. Remove the bandage every 3 to 4 hours, for 15 to 20 minutes each time.

* Elevate the area above heart level, if possible. Place it on a pillow, folded blanket, stack of newspapers, etc.

Athlete’s Foot

Signs & Symptoms

Moist, soft, red, or gray-white scales on the feet, especially between the toes. Cracked, peeling, dead skin area. Itching. Sometimes small blisters on the feet.

What to Do

SeeAthlete’s Foot.

Blisters

Signs & Symptoms

Red, sometimes fluid-filled sores caused by shoes that rub the foot.

Self-Care / Prevention

* Don’t break a blister. If it breaks on its own, apply an antibacterial spray or ointment and cover with a bandage or sterile dressing.

* Don’t cut away or pull off the broken blister’s loose skin. This protects the new skin below it.

Broken Bone(s) in the foot (not just a toe).

Signs & Symptoms

Pain from a fall or injury to your foot (not just a toe) with any of these problems:

* Severe bleeding.

* Your foot is misshaped.

* You can’t move your foot.

* Your foot looks blue or pale and is cold and numb.

* Your foot is so painful and/or swollen that you can’t put any weight on it.

What to Do

Get medical care fast!

Broken or Sprained Toe

Signs & Symptoms

Pain in only one toe after an injury to the toe.

Buerger’s Disease

Signs & Symptoms

Open sores (ulcers) on the toes. Pain on the instep and cold, pale skin color which improves with rest.

What to Do

See doctor.

Bunion

Signs & Symptoms

The big toe points inward or outward. A bony bulge at side of the big toe. Thickened skin. Possible fluid build-up near the big toe. Stiffness or pain.

Self-Care / Prevention

* Don’t wear high heels or shoes with narrow toes.

* Wear sandals.

* Use moleskin or padding to separate overlapped toes.

* Try arch supports to reduce pressure.

* Use ring-shaped pads over a bunion.

* Cut out an old pair of shoes to wear in the house.

* Soak your feet in warm water.

* If needed, take an over-the-counter pain reliever as directed.

Callus

Signs & Symptoms

Thickened skin on the ball or heel of the foot. Usually no pain.

Cellulitis

Signs & Symptoms

The bottom of the foot is red and swollen and feels warm and tender.

What to Do

SeeCellulitis.

Corn

Signs & Symptoms

Thickened skin on tops of and between toes where rubbing is constant. Feels hard to the touch and looks round. Small, clear spot (hen’s eye) may appear in the center.

Cut or Puncture Wound

Signs & Symptoms

Cut or puncture from a dirty or contaminated object, such as a rusty nail or other object in the soil.

Foot Cramp

Signs & Symptoms

Charley horse or muscle spasm in the foot. Often, this occurs at bedtime.

Self-Care / Prevention

* Stretch the foot muscles.

* Pull the foot back into a flexed position.

* Push the foot into the floor.

Frostbite (if signs occurs after cold exposure).

Signs & Symptoms

Toes turn white then red in response to cold. Tingling. Numbness.

What to Do

Contact doctor for an appointment right away.

Gangrene

Signs & Symptoms

These problems appear in a matter of hours to a few days:

* The skin of your foot or toe is gray to black in color.

* You cannot feel sensation in your foot.

What to Do

Get medical care fast!

Gout

Signs & Symptoms

Severe pain in foot joint, often the big toe. The pain is not due to an injury. The joint hurts a lot when anything touches it. The area is red, swollen, and tender.

What to Do

See doctor.

Hammertoe

Signs & Symptoms

Curled or claw-like position in a toe (usually the 2nd toe). A corn forms on the top of the toe. Pain.

Self-Care / Prevention

* Wear wide, roomy shoes.

* Massage the toes or get a foot rub.

* Change shoes during the day. Try athletic shoes.

* Use small pads over the center of the toe to lessen pressure.

Heel Spur

Signs & Symptoms

Tenderness and pain under the heel bone.

What to Do

See doctor.

Self-Care / Prevention

* Use a cushion or heel cup under the heel.

* Do not jog or run. Avoid prolonged standing.

* Lose weight, if overweight.

* Roll a tennis ball under ball of the foot.

* Put ice on the heel for 10 minutes. Remove it for 10 minutes. Repeat many times.

* If needed, take an over-the-counter pain reliever as directed.

Infection

Signs & Symptoms

A foot wound with: Fever; redness, tenderness, or warmth; swelling; pain; and/or pus.

What to Do

See doctor.

Self-Care / Prevention for Minor Infections

* Soak the foot in warm, soapy water for 20 minutes, 4 to 6 times a day. Pat the infected area dry. Use extra care if you have peripheral vascular disease. Make sure the water is not hot.

* Apply an over-the-counter antibiotic ointment, such as Neosporin. Cover with a sterile cloth or bandage.

Ingrown Toenail

Signs & Symptoms

Discomfort, pain, tenderness, and/or redness under the corner of a toenail and nearby skin.

Morton’s Neuroma

This is thickening of nerve tissue, usually between the third and fourth toes.

Signs & Symptoms

Sharp and burning pain on the ball of the foot.

Self-Care / Prevention

* Wear wide shoes with soft insoles.

* Put pads or arch supports in your shoes. These help take pressure off the area.

* Take an over-the-counter medicine for pain as directed.

* See your doctor if the above measures don’t bring relief.

Peripheral Vascular Disease

Signs & Symptoms

Sudden onset of pain in your feet and legs. The skin on your feet rapidly changes color: white, red, blue, grayish, or black.

What to Do

Get medical care fast!

Planter Fasciitis

This is a problem with ligaments and tissues in the foot arch.

Signs & Symptoms

Pain between the heel and the ball of the foot. Often this is due to walking, running, or putting weight on the foot.

Self-Care / Prevention

* Rest the foot as much as you can.

* Use R.I.C.E.

* Take an over-the-counter medicine for pain and swelling as directed.

* Wear shoes with a solid arch support.

Planter Wart

Signs & Symptoms

Painful growth on the ball or heel of the foot. Black pinholes or spots in the center.

Self-Care / Prevention

* Try salicylic acid plasters or other over-the- counter products, such as Wart-Off. Follow package directions.

* Use cushions in shoes.

* Wash your hands after touching warts to avoid re-infection.

* Wear sandals in the shower or public areas, such as pools.

* Do not pick at plantar warts.

Rheumatoid Arthritis

Signs & Symptoms

Joint pain and morning stiffness in joints that lasts more than 1 hour. Fatigue.

What to Do

See doctor.

Toenail Fungus

Signs & Symptoms

White, brown, or yellow toenail. The nail can thicken, then get soft and weak. It may tear away from the nail bed or look deformed.

What to Do

See doctor.

© American Institute for Preventive Medicine

January 23, 2026
Leg Pain & Ankle Pain

Bone & Muscle Problems

Pain in the legs or ankles can range from mild to severe. The type and amount of pain depends on the cause.

For Pain, in General

* Take an over-the-counter medicine for pain as directed on the label. If the pain is not better after a few doses, call your doctor.

* Use a heating pad (set on low), a hot pack, or a moist, warm towel on the area of pain. If the pain is due to an injury, don’t use heat for 48 hours. Use R.I.C.E.

To Help Prevent Leg Pain & Ankle Pain

* Get to and stay at a healthy weight.

* Get regular exercise. This helps to keep ankle and leg muscles strong.

* Before you exercise, stretch and warm up your muscles. When you are done, cool them down.

* Protect your knees. Use knee pads when you garden or kneel. Always land on bent knees when jumping. Avoid deep knee bend exercises.

* Don’t wear high-heeled shoes. Keep your shoes in proper shape.

* Take good care of your feet.

R.I.C.E.

* Rest the injured area for 24 to 48 hours.

* Ice the area as soon as possible. Keep doing this for 10 minutes every 2 hours for the first 48 hours. Use an ice pack, ice in a heavy plastic bag with a little water, a bag of frozen vegetables, etc. Put a thin towel between the ice pack and the skin.

* Compress the area. Wrap with an elastic bandage. Do not cut off circulation. Remove the bandage every 3 to 4 hours, for 15 to 20 minutes each time.

* Elevate the area above heart level, if possible. Place it on a pillow, folded blanket, stack of newspapers, etc.

Baker’s Cyst

Signs & Symptoms

Painless or painful swelling behind the knee. May feel like a water-filled balloon.

What to Do

Call doctor.

Broken Bone or Dislocation

Signs & Symptoms

Any of the signs that follow occur after a leg or ankle injury. A bone sticks out or bones in the injured limb make a grating sound. The injured limb looks deformed, crooked, or the wrong shape. You lose feeling in the injured limb. The skin under the affected injured area is cold and blue. The limb is very painful and/or swollen or you can’t bear weight on the limb or move it.

Bursitis

Signs & Symptoms

Pain and swelling around a knee or hip joint. The pain gets worse with movement. Fever (maybe).

What to Do

See doctor.

Deep-vein thrombosis (DVT) with or without a blood clot to the lung

Signs & Symptoms

Pain, redness (may have shades of red, purple, and blue), or swelling in one ankle or leg. May be followed by severe shortness of breath that came on all of a sudden. May include coughing up blood or pink-frothy sputum. Chest pain.

What to Do

Get medical care fast!

Flu

Signs & Symptoms

Aches in leg muscles and joints with fever and/or chills. Headache. Dry cough. Sore throat. Fatigue.

Gout

Signs & Symptoms

Sudden, severe pain in a toe, knee, or ankle joint. The pain can be felt even when clothing is rubbed against the joint. The joint area is swollen, red, or purplish in color. It also feels warm, and is very tender to the touch.

What to Do

See doctor.

Heart Failure

Signs & Symptoms

Swelling of both ankles at the same time. Shortness of breath. May have a dry cough or a cough with pink, frothy mucus.

What to Do

Get medical care fast!

Infection. Could also be Cellulitis.

Signs & Symptoms

Pain with fever, redness, tenderness, warmth and pus at a wound site. A red streak up the leg (rarely).

What to Do

See doctor.

Leg Cramp

Signs & Symptoms

Sudden, sharp, tightening pain in the leg, often the calf. The muscle feels hard to the touch. The pain subsides after a minute or so and the muscle relaxes.

Self-Care

* Walk on the leg.

* Shake the leg and then elevate it.

* Sit with your leg flat on the floor. Flex your foot upward, then toward your knee. Reach for your toes and pull them toward your knee. This stretches the calf muscles.

* Have someone massage the cramped muscle gently, but firmly.

* Apply a heating pad (set on low), a hot pack, or moist, warm towel to the muscle cramp.

* Rub the muscle that is cramping. Rub upward from the ankle toward the heart.

(Note: Do not rub a leg if you suspect phlebitis or thrombosis.)

To Prevent Leg Cramps

* Get good sources of calcium, potassium, and magnesium. See lists at left. Take calcium, potassium, and magnesium as advised by your doctor.

* Drink plenty of water and other fluids. Limit drinks with caffeine. Avoid drinks with alcohol. Doing these things can help prevent dehydration which could cause leg cramps.

* Warm up your muscles before you exercise. Cool down your muscles when you are done.

* With your doctor’s okay, wear elastic stockings while you are awake.

* Another way to stretch your calf muscles is to ride a stationary bicycle for a few minutes.

* Take a warm bath before bedtime.

* Sleep with loose-fitting blankets and night clothes. Keep your legs warm.

* If you have severe leg cramps or get them often, tell your doctor. Ask if any medication you take could cause your leg cramps. Ask for ways to treat your leg cramps.

* Before you go to bed, stretch your calf muscles. Here’s one way to do this:

– Stand an arm’s length away from a wall. Lean against it with the palms of your hands.

– Bend your left knee. Keep your right leg straight behind you. Keep both feet flat on the floor and your back straight.

– Lean forward. Feel your right calf muscle stretch. Hold the stretch as you count to 10 slowly.

– Repeat, switching leg positions.

Lyme Disease

Signs & Symptoms

Muscle or joint pain and chronic swelling of the knee joints. These problems develop months or years after a deer-tick bite and a bulls-eye red rash with pale centers.

What to Do

See doctor.

Osteoarthritis

Signs & Symptoms

Pain, stiffness, and sometimes swelling of the knee or ankle joints. Often, the joint has gotten tender over months or years and may look enlarged or deformed.

Osteoporosis

Signs & Symptoms

Leg or ankle pain with gradual loss of height; stooped posture; backache; and/or past bone fractures, especially in the wrists and hips.

Paget’s Disease

This is a bone disorder that progresses slowly. Most persons with this disease do not develop symptoms.

Signs & Symptoms

Leg pain that radiates from the lower back. Pain or stiffness in the knees. Bowing of the legs or other bone deformity. Unexplained bone fractures. May have headache, dizziness, hearing loss, and/or ringing in the ears.

What to Do

See doctor.

Self-Care / Prevention

* If needed, take an over-the-counter medicine for pain as directed on the label.

* Take other medicines as prescribed by your doctor.

* Get regular checkups to detect hearing loss.

Peripheral Vascular Disease

Signs & Symptoms

Sudden and severe pain in a leg that is not relieved with rest.

What to Do

Get medical care fast!

Signs & Symptoms

Muscle pain in one or both legs. Fatigue in the thighs, calves, and feet. This improves with rest. Open sores on the lower leg, ankles, or toes. Weak or no pulse in the affected limb. Cold or numb feet. Pale, bluish-colored toes.

What to Do

See doctor.

Sciatica

Signs & Symptoms

Sharp pain from the buttocks down the leg. Numbness and tingling in the leg.

Sprain, Strain, or Sport Injury

Signs & Symptoms

Pain in the leg or ankle after an injury that does not keep you from moving the limb.

Rheumatoid Arthritis

Signs & Symptoms

Pain, stiffness, and swelling, usually in both knees or ankle joints. The joint looks deformed. Weakness and fatigue. Dry mouth and dry, painful eyes.

Varicose Veins

Signs & Symptoms

Pain or itching in the legs with swollen and twisted veins that look blue and are close to the surface of the skin. The veins bulge and feel heavy. Swelling in the legs and ankles.

© American Institute for Preventive Medicine

January 23, 2026
Osteoporosis

Bone & Muscle Problems

Osteoporosis is a loss of bone mass and strength. This significantly increases the risk of fractures and falls.

To help prevent osteoporosis, take medicines as prescribed by your doctor, do weight-bearing exercises, choose a balanced diet rich in calcium and vitamin D, and practice good posture.

Often, the first sign of osteoporosis is a fracture of a wrist, hip, or spine.

To help detect osteoporosis, have tests that measure bone density as advised by your doctor.

If you have been diagnosed with osteoporosis or had a fracture from a fall at standing height, talk with your doctor about medication options. Also, learn how to fall-proof your home. Learn more about bone health and osteoporosis atnof.org.

© American Institute for Preventive Medicine

January 23, 2026
Osteoporosis 3

Bone & Muscle Problems

Osteoporosis is a loss in bone mass and bone strength. Bones become less dense. This makes them weak and easier to break. Any bone can be affected. The hips, wrists, and spine are the most common sites.

Signs & Symptoms

Osteoporosis is a “silent disease.” It can occur without pain. You don’t see or feel changes taking place inside your bones. Often, the first sign is a fracture of the hip, wrist, or spine. When signs and symptoms occur, they include:

* Gradual loss of height

* Rounding of the shoulders

* Sudden back pain

* Stooped posture

* Dowager’s hump

Causes & Risk Factors

Bone is living tissue. It breaks down and is replaced with new bone. Osteoporosis occurs when new bone does not replace old bone fast enough.

Risk Factors

* Being female. Women are more likely to develop osteoporosis than men.

* Low estrogen level. This occurs with menopause.

* Low testosterone level in men

* Aging

* A family history of osteoporosis or broken bones as adults

* Having a thin, small-framed body

* Lack of exercise, especially weight-bearing ones, such as walking and dancing

* Long-term bed rest

* Low calcium and vitamin D intake or absorption

* Smoking

* Drinking too much alcohol

* Long term use of some medicines, such as oral corticosteroids and antacids with aluminum

* Having certain health problems, such as anorexia nervosa, an over-active thyroid gland, and rheumatoid arthritis. Persons with Crohn’s disease, ulcerative colitis, and celiac disease are at an increased risk, too.

Diagnosis

There is no cure for osteoporosis. The focus is to:

* Prevent the disease

* Prevent further bone loss

* Build new bone

* All women 65 years of age and older should have a bone mineral density (BMD) screening test. Women who have had a fracture or are at a high risk for osteoporosis should get this test sooner than age 65, as advised by their doctors.

* Older men should have a BMD test if they have key risk factors for BMD-related fractures:

– A past fracture, possibly due to osteoporosis

– Low body weight. Physical inactivity.

– Prolonged use of corticosteroid medications.

{Note: Follow your doctor’s advice for when and how often to get screening tests for osteoporosis.}

* The most common test used to measure how dense bones are is a special X-ray known as a DXA or DEXA scan. You lie on a table and a technician moves a scanner above your spine, hip, or wrist. This safe and painless test takes about 10-20 minutes. Test results can identify persons who are at the highest risk for fractures.

Medical Care

Talk about your bone health with your doctor. Discuss:

* Your personal and family medical history

* Medications you take and have taken

* Falls or broken bones you have had as an adult

* Self-Care / Prevention measures you do already and ones you need help with

Medical treatment may include:

* Treatment for problems that increase the risk for low bone mass and osteoporosis

* Evaluating your risk of falls. Tests for this include ones that check your balance, vision, blood pressure, muscle strength, and heart rhythm.

* An exercise program for your needs. Physical therapy may be prescribed.

* High doses of vitamin D if your blood level is very low. Your doctor needs to prescribe this.

* Medications:

– Some slow down the breakdown of old bone. Two categories of these are bisphosphonates (biss-FOSS-fuh-nates) and anti-resorptive agents. Some of these medications are pills. Others are given in shots or through an IV.

– Another one (teriparatide) helps the body make new bone faster than the old bone is broken down.

Talk to your doctor about the benefits and risks of medications. Find out what side effects you should let him or her know about.

Reasons to Contact Doctor/Provider

* You have any “Signs & Symptoms” of Osteoporosis.

* You want to find out about medicines and other ways to prevent and/or treat osteoporosis.

* You are a female age 65 or older and have not had a bone mineral density (BMD) test.

* You are a female age 50 and older; you have had a fracture or are at high risk for osteoporosis; and you have not had a BMD test.

* You are an elderly male; you have risk factors for osteoporosis; and you need advice on getting a BMD test.

* After a fall, bump or strain, you have wrist, hip, or back pain.

* After a fall, you are not able to get up. Call or have someone call 9-1-1!

Self-Care / Prevention

Get Your Recommended Adequate Intake (AI) for Calcium Every Day

* Choose high-calcium foods daily. Examples are milk, yogurt, salmon, and green leafy vegetables.

* Take calcium supplements, as advised by your doctor. It is best to limit calcium to 500 milligrams at a time. Ask your doctor about taking Tums® to get calcium.

* Eat a balanced diet. Have at least 5 fruits and vegetables every day. These have many vitamins, minerals, and anti-oxidants that can benefit bone health, as well as overall health.

* Don’t smoke. If you smoke, quit! Get help from your doctor,www.smokefree.gov, and/or 1.800.QUIT.NOW (784.8669).

* Limit alcohol. Too much alcohol interferes with the body’s need for calcium and vitamin D. It also increases the risk for falls.

* Take medications, as prescribed.

Sources of vitamin D:

* Sun exposure (without sunscreen) on your skin. Fifteen minutes of midday sunshine may meet the daily need. {Note: You may not get vitamin D benefits from the sun: During winter months; if you have dark skin; and/or you are age 60 years and older.}

* Foods, such as fortified milks and cereals, egg yolks, saltwater fish, and liver.

* Vitamin D supplements, as advised by your doctor. The best source of vitamin D for bone health is vitamin D3.

Use Fall Prevention Measures

(Falling is what leads to broken bones for many people with osteoporosis.)

* Ask your doctor if any medications you take could cause you to fall and how to deal with this. Find out how to deal with vision and balance problems, too.

* Put salt or kitty litter on icy sidewalks. Or stay home during bad weather!

* Use grab bars and safety mats, etc. in your tub and shower.

* Use handrails on both sides of stairways.

* When you reach for things on the floor or pick things up, bend at your knees, not at your waist.

* Wear flat, sturdy, nonskid shoes.

* If you use throw rugs, use ones with nonskid backs. Or tack them down to the floor.

* Use a cane or walker, if necessary.

* Keep halls, stairways, and entrances well lit. Use night lights in hallways, bathrooms, etc.

* Keep a flashlight next to your bed.

* Practice proper posture.

In the house, carry a cordless or cell phone with you, if you can. Doing this keeps you from rushing to answer the phone when it rings. You will also be able to call for help if you do fall.

Be Physically Active

Physical activity throughout life is important for bone health. Putting stress on your bones tells your body that your bones need to be made stronger.

* Do regular, weight-bearing exercise. Do this at least 3 or 4 times a week. Examples are walking, dancing, and step aerobics.*

* Do resistance exercises to strengthen muscles and build bone.* Examples are using weights and resistance bands.

* Do exercises that increase flexibility.* Examples are tai chi, yoga and stretching exercises.

* (Note: A person with osteoporosis should follow the exercise program outlined by his or her doctor.)

Low bone mass and osteoporosis pose a major health threat.

* One out of every 2 women and one in 4 men over age 50 will have an osteoporosis-related fracture in his or her lifetime.

* After a fracture, persons are more likely to have chronic pain, a fear of falling, and depression. They lose independence and have a lower quality of life.

* One year after a hip fracture, 1 in 4 people dies, 1 can’t walk, and 2 of the 4 can walk but are less mobile than before the fracture.

* In the U.S., costs for osteoporosis and related fractures have been estimated to be about $14 billion a year.

Resources

National Osteoporosis Foundation

800.231.4222

www.nof.org

NIH Osteoporosis and Related Bone Disease National Resource Center

800.624.BONE (624.2663)

www.bone.nih.gov

© American Institute for Preventive Medicine

January 23, 2026