How Posture Affects Bone Health in Perimenopause (and What to Do About It)
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It seems like everybody is talking about bone health these days — and for good reason. Bone density naturally starts to decline right around the same time many of us enter perimenopause and menopause. In fact, research shows there’s a three-year window of rapid bone loss: one year before your final period, and the two years that follow.
I don’t share this to scare you, but to empower you. The good news is, there’s a lot you can do to support your bones during this stage of life. And while most conversations focus on calcium, vitamin D, or strength training (all important!), one area that often gets overlooked is posture.
We’re all rounded forward more than ever — hours spent at computers, scrolling phones, driving, and caring for kids. Over time, this can tighten the muscles across the front of the body (think chest, shoulders, and hip flexors) while weakening the muscles in the back of the body (like the upper back, glutes, and core).
Here’s why this matters:
Bone health: Poor posture — especially rounded shoulders and forward head position — has been linked to a higher risk of vertebral fractures in postmenopausal women.
Pelvic floor health: Posture also affects pressure in the body. A slouched position can place more pressure on the bladder and pelvic floor, potentially contributing to symptoms like urgency or leakage.
Everyday function: Beyond bones and muscles, posture influences how you breathe, how your core engages, and how comfortable you feel in your body day-to-day.
The good news? You don’t need “perfect posture” all day, every day. That’s not realistic, and our bodies are meant to move in and out of different positions. What matters most is creating a baseline of better alignment and keeping your spine mobile and strong so your bones are supported.
Stretches + Exercises to Support Posture and Bone Health
Here are a few of my favorite moves to help reset posture, open up the front of the body, and strengthen the back. You don’t need fancy equipment (maybe a pair of dumbbells and some exercise bands)—just a little space and consistency.
Angled Child’s Pose (Stretch)
Start on your hands and knees, then sit your hips back toward your heels.
Stretch your arms forward and then walk your hands towards the left.
Take 5–10 deep breaths, focusing on expanding your ribcage with each inhale.
Repeat to the right side.
Side Lying Thoracic Rotation (Stretch)
Lie on your side with knees bent, arms stacked in front.
Keep knees together as you open your top arm and rotate your chest toward the ceiling.
Let your eyes follow your hand, stretching through your mid-back.
Return to start. Repeat 5–8 reps per side.
✨ Tip: Hold the open position for a few deep breaths for an extra stretch!
Seated Side Stretch
Sit tall on a chair with both feet flat on the ground, scoot forward to edge of chair, if needed.
Reach one arm overhead and lean to the opposite side while taking your gaze up towards your hand.
Take 5–10 deep breaths, focusing on expanding your ribcage with each inhale.
Repeat on the other side.
✨ Tip: Keep your chest lifted, don’t collapse forward.
Rows with Dumbbell (Strength)
Builds strength in your rhomboids and mid-back for better posture.
Choose a dumbbell that challenges you for 10–15 reps—it should feel manageable but not too easy
Hinge at the hips to bring your torso forward about 45°, keeping a long spine.
Let the dumbbell hang straight down from your shoulders, palms facing in.
Keep your core engaged and ribs stacked over hips—avoid rounding or overextending.
Connect with your breath. Inhale to prepare, exhale as you pull the dumbbell up toward your ribcage, inhale slowly lower the weight back down.
Perform 10-15 reps per side, 2-3 sets
Reverse Flies (Strength)
Stand tall, arms straight in front holding a band in both hands.
Inhale to prepare, exhale and open arms wide, squeezing shoulder blades together.
Control the return to start.
Perform 10-15 reps, 2-3 sets
✨ Tip: Keep shoulders relaxed, not shrugged.
A quick reminder
You don’t need to overhaul your whole routine to support bone health. Even five minutes a day of posture-focused stretches and strengthening can help. Pair this with strength training (for bone density) and regular movement (for joint health), and you’ll be building a foundation that supports you through perimenopause, menopause, and beyond.
Putting It All Together
Supporting your bone health during perimenopause and menopause doesn’t have to feel overwhelming. Small, consistent steps—like improving your posture, stretching tight areas, and strengthening your back—can make a big difference over time.
If you’re ready to go deeper, I created the Perimenopause & Menopause Wellness Guide to help you navigate this stage of life with confidence. Inside, you’ll find:
Pelvic floor–friendly strength training workouts
Bone health strategies
Lifestyle tips for energy, sleep, and hormonal shifts
It’s your roadmap for building strength, protecting your bones, and feeling good in your body—now and for years to come.
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Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.