Once you learn how to move and practice it will become natural. I had to modify my yoga practice and train myself not to bend forward with a rounded back. Now my movements are second nature. Check out Margaret Martin’s “Melio Guide” online. She is a physiotherapist who specializes in osteoporosis and teaches people exercises and how to move safely while building or maintaining bone mass. I’ll add a https://melioguide.com/

You aren’t alone and there are many good resources in this comment thread to help you get up to speed 0n how to care for yourself.