Back pain is a very common health concern worldwide and affects many people. While there are many causes like poor posture and chronic conditions, however, a fact often overlooked is the strain excess weight puts on your back. Losing weight can be a game changer for back pain relief.
Excess weight and back pain issues
Being obese or overweight puts you at an increased risk of back pain. Excess weight also tends to prolong the recovery period after experiencing back pain. Studies have shown that 33% of overweight people are more likely to experience low back pain, whereas 43% are more likely to have chronic low back pain.
Increased pressure on the spine
Every extra kg of weight can add strain to the muscles in the back. This causes the lumbar spine to become tilted and stressed. With a weight around the abdomen, the pelvis pulls forward leading to worsened lower back pain. The excess weight can increase the pressure on the joints in the spine, which can cause cushiony discs between spinal bones to thin or bulge which can cause pinched nerves.
Poor Posture
A bad posture can worsen back pain even in healthy weight and at unhealthy weight the spine cannot support the extra bulk. Excess weight, especially around the abdomen, can cause gravity to shift the center of the spine to move forward which leads to poor posture. Over time this posture can strain the muscles and ligaments causing discomfort and pain.
Inflammation
Obesity can be linked to chronic inflammation which can affect joints and exacerbate conditions like osteoarthritis and joint pain.
Other health conditions
A higher body weight increases the chance of developing serious health implications such as type 2 diabetes, high blood pressure, and others affecting the spine. Herniated discs are more likely to occur due to the extra pressure on the back. High amounts of weight can strain the joints in the spine which can lead to osteoarthritis.
Why should we lose weight?
We all know losing weight improves health conditions, and our mental health and can increase our overall quality of life. Furthermore, losing excess weight can have a profound impact on joint, and back pain and provide long-term quality of life. Shedding extra weight will lighten the load on the spine and reduce the risk of disc degeneration. With less weight, the body’s alignment improves and the center of gravity shifts back to a more natural position relieving strain on the muscles. Inflammation also lowers as a healthy diet is maintained.
A study found a link between weight loss and reduced pain in the elbow, upper back, and lower back as well as overall pain.
How to reduce weight for back pain relief
Different types of weight loss methods can be implemented depending on their ability to relieve pain. In overweight or obese individuals it may be best to start with a balanced nutrition-filled diet and low-impact exercise.
- Balanced diet: A diet rich in proteins, whole grains, fruits, vegetables and healthy fats. Processed food, sugary drinks, and excess calories should be avoided.
- Low-impact exercise: Physical activity is an important part of losing weight and providing back pain relief but avoid high-impact activities which can exacerbate pain. Low-impact activities like walking, swimming, or cycling. Yoga and pilates can help support the back by improving flexibility and core.
- Strengthen core muscles: A strong core provides better support for the spine. This will decrease the risk of injury and pain. Exercises like planks, bridges, and abdominal workouts.
- Practicing good posture while sitting, standing, and sleeping with the use of ergonomic chairs and supportive mattresses.
Treating back pain
Therapy such as massage, electrical stimulation, and physical therapy can alleviate inflammation, loosen muscles, and reduce back pain. Some exercises strengthen the back and abdomen to support flexibility.
Another way to help relieve the back pain is to use weight loss medications. Prescription medication can help reduce your appetite and make you feel fuller for longer. Individuals should consult their doctor with any concerns regarding their back health issues.
