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Is Your Bone Health At Risk? Subtle Signs You Must Never Ignore

Just because you do not have osteoporosis, it does not mean your bones are in perfect shape. If you are noticing any warning signs, DO NOT ignore them!

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Written By: Prerna Mittra | Published : March 19, 2025 3:00 PM IST

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Medically Verified By: Dr Venkatesh Movva, specialist in regenerative and sports medicine, RegenOrthoSport, Hyderabad and Dallas

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Bone Health: Signs And Symptoms You Have Weak Bones But Not Osteoporosis (Photo: Freepik)

Prioritising bone health: While weakening of bones is a problem usually associated with old age, people of all age groups must prioritise their bone health and ensure they do not get brittle. It is very natural to think of 'osteoporosis', when one talks about weakening of bones. Osteoporosis is a silent disease that leads to bones aching and breaking. It can cause loss of mobility. But, did you know that the bones can weaken long before osteoporosis sets in? The problem, however, is that most people do not notice the early signs until it becomes too late. Doctors advise that catching certain warning signs early on can help a patient take action before things get serious. Read on to find out more.

How Do You Know If Your Bones Are Getting Weak?

According to Dr Venkatesh Movva, specialist in regenerative and sports medicine, RegenOrthoSport, Hyderabad and Dallas, the body provides many clues when something is not right. If you are experiencing any of them, your bones might be weaker than they should be; read on.

  1. Frequent fractures, stress injuries: If you have had a fracture from something as simple as a minor fall or bump, your bones might not be as strong as they should be.
  2. Aches and pains: Occasional soreness is normal, but if your back, hips, or knees constantly ache for no reason, it could be a sign of bone weakness.
  3. Weak grip strength: Struggling to open jars or feeling like your grip is not as strong as before could indicate weak grip strength, which can be linked to lower bone density.
  4. Posture changes or shrinking in height: If you have noticed yourself slouching more or losing a little height, your bones might not be holding up as they should.
  5. Slow healing after injuries: If your bones take longer than usual to heal after a fracture or sprain, they may be losing their strength, the doctor warns.

Why Does This Happen?

Dr Movva points out that several factors can cause bone weakness, even if you do not have osteoporosis.

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  1. Not enough nutrients: Calcium, vitamin D, and magnesium are essential for strong bones. If you are not getting enough of them, your bones will suffer, the doctor warns.
  2. Sitting too much: A sedentary lifestyle means that the bones are not getting the movement they need to stay strong. Weight-bearing exercises help maintain bone density.
  3. Hormonal changes: Women going through menopause or men with low testosterone can experience bone loss without realising it.
  4. Medications that weaken bones: Some medications, like steroids, can reduce bone strength over time.
  5. Health conditions affecting bone health: Arthritis, digestive disorders, and thyroid problems can make it harder for your body to absorb essential nutrients for bone strength.

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How To Keep Your Bones Strong

Here are some doctor-recommended things to do to strengthen your bones:

  1. Eat more calcium and vitamin D: Dairy, leafy greens, fish, and fortified foods can help keep your bones strong.
  2. Stay active with strength training:Weight-bearing exercises like walking, jogging, and lifting weights help improve bone density.
  3. Limit intake of processed foods, sugary drinks: They can rob you of essential minerals needed for bone health.
  4. Get regular bone density tests done: Catching problems early can help prevent major bone issues later on.
  5. Talk to an expert: If you are concerned about bone weakness, visiting a specialist can help you figure out what is going on and how to fix it.

"Most people do not think about their bone health until they get a fracture or serious pain. But by taking simple steps early, you can keep your bones strong for life," the doctor concludes.

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Prerna Mittra

Prerna Mittra

With more than a decade of experience in journalism, this author writes on health and lifestyle topics, from pregnancy to mental health, diseases, fitness, parenting, and such. Previous work experience includes The Indian Express, Network18 Group, Times Of India. For ... Read More