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Ruth White PhD | Bone Health

@behaviourandbones

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PhD pain and behaviour physio 
🦴 Low bone density? Women 40+ start here
💬 DM START: free guide
🎓 Clinicians: free PDF + CPD lesson
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If you’re living with low bone density, it can feel like you’re meant to work it all out alone. You’re not.   I’m Dr Ruth White, a pain physio with a PhD in behavioural science and 39 years in physio. I live with low bone density too, and mine has improved.   Your physio, exercise physiologist or coach guides your loading. I help you make sense of the information and build habits that fit your life, because a good plan has to make sense and be doable in real life 🤎   Comment START and I’ll send you my free fracture risk guide. Already have it? No need to comment again.   General information only, not personal medical advice. Check your plan with your GP or health professional. #bonehealth #lowbonedensity #womenover40 #menopause #strengthtraining behaviourchange physio bonehealthaustralia by @behaviourandbones
9
8 days ago
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Just been told you have low bone density? Here are four errors that can stall a bone plan. Too much. Too little. Too soon. The same, forever. Which one sounds most like you? Tell me in the comments. The good news: none of these are about not knowing what to do. They're about how you start and how you keep going. Start at a level you can manage, then build. Comment START and I'll send you my free guide. If you already have it, no need to comment again. Dr. Ruth White 🤎 #bonehealth #lowbonedensity #osteopenia #osteoporosis #womenover50 by @behaviourandbones
6
4 days ago
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Sore knees and worried about impact? You're not alone, and it doesn't have to be all or nothing. Impact is one of the signals bones respond to, and it can be built up gently. Start where you are, progress slowly, and fit it into your day (yes, even while cleaning your teeth 🦷). I'm Dr Ruth White, a pain physio and behavioural scientist. I help women make a plan for their bone health. 👉 Comment START and I'll send you my free Fragility Fracture Risk Guide. General information only, not individual medical advice. Check with your health professional before changing your exercise. #bonehealth #osteoporosis #lowbonedensity #kneepain #womenover40 #perimenopause #menopause #bonestrength #physio #behaviourchange by @behaviourandbones
21
16 days ago
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Comment START and I'll send you my free guide 👇 You don't need more motivation. You need a plan you'll actually repeat. I'm Dr. Ruth White, a pain physiotherapist with a PhD in behaviour change. I help women with low bone density build a plan for their bones, and move with less pain and more confidence. Follow @behaviourandbones for simple, practical bone health tips. Comment START and I'll send you my free guide 🦴 Already have it? No need to comment again. Dr. Ruth White PhD | Physiotherapist for 39 years | Pain science + behaviour change #bonehealth #lowbonedensity #osteopenia #osteoporosis #womenover50 #midlifewomen by @behaviourandbones
3
a day ago
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A low bone density result, and your client hears “be careful”. So they settle into the same light weights, because light feels safe. Here’s the dilemma: a task that never asks for more gives strength no reason to keep improving. Many clients can’t tell whether their effort is enough, so they either stay put or guess by pain or soreness. Never let post exercise muscle soreness be the progress report. Soreness is a poor guide to bone loading, and the meaning your client gives the pain experience (effort or threat?) often decides what they will do next. Try this instead: at the end of a set, ask “Could you do five more with good control?” If yes, negotiate with your client to raise one variable. If the last few reps are challenging and technique is steady, hold and track it. It’s a coaching clue, not a measure of bone strain, so check fracture history, balance, symptoms and treatment context first. Always remember, bone and muscle are metabolically active, so protein, calcium and vitamin D need to be on the plan too. The bigger skill is behavioural: ask “what might make one step up feel OK for you today?”, track one exercise, and plan for setbacks before they happen. Comment BONES and I’ll send you my free clinician guide, “‘Be careful’ is not a plan”. Dr. Ruth White | Physiotherapist | Masters in Pain Science | PhD in Behavioural Science 🤎 #osteoporosiscare #bonehealth #exerciseandosteoporosis #physiotherapy #exercisephysiology #behaviourchange #fitnesscoach #buildbehavioursbuildbones by @behaviourandbones
4
a day ago
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Been told to “be careful” since your scan? So you lift light and hope it’s doing something. Here’s a clue you can use today. At the end of a set, ask: could I do five more with good control? If yes, it’s probably too light to challenge your muscles, and your muscles are what pull on your bones. If the last few reps feel challenging and your technique stays steady, you’re in a good zone for now. When it gets easier, add a little. You can’t feel bone adapting, and soreness isn’t the test. This is a clue, not a bone scan. (RACGP guidelines describe strength training as regular, moderate to vigorous and progressive.) Bonus: stronger muscle also helps how your body handles energy and blood sugar, so this work pays off beyond your scan. Fuel it too: protein through the day, plus calcium and vitamin D. Recent fracture, balance worries or new pain? Check with your physio, exercise physiologist or doctor before you increase. Comment START and I’ll send you my free guide. Already have it? No need to comment again. Dr. Ruth White, physio for 39 years, PhD in behavioural science.🤎 #bonehealth #lowbonedensity #osteoporosis #osteopenia #strengthtrainingforwomen #womenover50 #menopausefitness #buildbehavioursbuildbones by @behaviourandbones
3
2 days ago
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A good program isn't the same as a completed program. Shrinking the early sessions and asking a curious question often does more than another explanation. Comment BONES and I'll send you my free clinician lesson.🤎 Written for physios, exercise physiologists and coaches. #exercisephysiology #physio #healthcoach #bonehealth #behaviourchange #selfefficacy #clinicians by @behaviourandbones
2
2 days ago
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Got a bone plan but haven't made it through the door yet? It isn't laziness. The unknown is the hard part, and you can shrink it. Quiet time, two exercises you already know, and twenty minutes. That's enough for visit one. Comment START and I'll send you my free guide. Already have it? No need to comment again. #bonehealth #lowbonedensity #osteoporosis #strengthtraining #womenover50 #menopause #behaviourchange #gymconfidence by @behaviourandbones
1
3 days ago
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Four training errors I see in bone plans: too much, too little, too soon, and the same dose forever. On paper they look like prescription problems. In practice they are often starting and sustaining problems. Too much can end in fear or pain. Too little never gives bone a reason to adapt. Too soon outruns readiness. The same dose forever stops progressing. After 39 years as a physio, simple if often best “what feels like a safe, manageable first step for you?” Which of the four do you see most in your clinic? Comment BONES for my free clinician guide 🤎 #bonedensity #osteoporosis #buildbonedensity by @behaviourandbones
1
3 days ago
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After a bone density scan, "are you doing your exercises?" rarely tells you much. These three questions get you a more honest picture, with no "why" which always feels like an interrogation: What does a usual week of moving look like for you right now? What have you tried before, and what happened? What would make this easier to keep going with? Your patyinet's answers tell you about the plan, not about their effort. Remember, it's never the patient's fault. Listen for which one sits behind what your patient is telling you: too much, too little, too soon, or the same forever? Pick one question this week and see what you hear. Comment BONES to learn more. #bonehealth #lowbonedensity #osteopenia #osteoporosis #physiotherapy #physio #clinicianeducation #womenshealth #healthcareprofessionals #behaviourchange by @behaviourandbones
1
4 days ago
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Your scan gave you a number. Now what? A low bone density result can leave you with more questions than answers. Here are three to take to your next appointment: 1. What does this number mean for me? Ask for it in plain language, not just the result. 2. What else is adding to my fracture risk? The scan is one piece. Your history, your medicines and your balance can matter too. 3. What’s my first step, and who can help me? A plan you can begin beats a perfect plan you can’t. Save this for your next appointment, and send it to a friend who’s just had her scan. Want help building your plan? Comment START and I’ll send you my free guide. Dr. Ruth White, physio for 39 years with a PhD in behavioural science #bonehealth #osteoporosis #osteopenia #lowbonedensity #bonedensityscan by @behaviourandbones
3
5 days ago
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When a client doesn't turn up, we need to look more closely at fear. Fear of harm is a real driver of missed sessions, and curiosity opens it up faster than reassurance. Comment BONES and I'll send you my free clinician lesson.🤎🤎 Written for physios, exercise physiologists and coaches. #exercisephysiology #physio #healthcoach #bonehealth #behaviourchange #painscience #clinicians by @behaviourandbones
3
5 days ago
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