Will Weight Loss Help Back Pain?

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Are you suffering from back pain?

Are wondering if losing weight will help your back pain?

Today we’re going to cover how losing weight can help your back pain…

And provide you with 5 practical ways to start shedding pounds.

By the end of this article, you’ll know how weight loss can help reduce back pain and the steps you can take right away to start feeling better.

Lets go!

How weight loss helps reduce your back pain

Improved Posture and Alignment

When you carry excess weight, particularly around your midsection, this can cause a shift in your centre of gravity. (1)

This ultimately leads to poor posture.

This extra weight can pull your spine out of alignment. (2)

As you lose weight, the strain on your spine will reduce.

This leads to better posture and better weight distribution across your body, meaning less pain and discomfort in your back.

This, in turn, can alleviate pain and discomfort in your back.

So what can you do to maintain proper posture?

• Keep your head up and eyes forward when you walk or stand

• Keep your back up and straight when you sit, with your feet flat on the floor

• Use lumbar rolls or cushions to support the natural curve of your lower back when your sat down

• Sleep on a supportive mattress and use pillows to maintain proper spinal alignment

• Invest in a stand-up desk when you work. As well as helping to improve your posture, you burn 50 more calories by standing up. That’s 10 half marathons a year!

Losing weight reduces your inflammation

Excess weight causes inflammation in the body, which may be a reason you’re experiencing back pain right now. (3)

Inflammation increases your risk of cancer, heart attacks, and diabetes. So can you imagine what it’s doing to your back pain?

By losing weight you’re not only reducing your inflammation levels in your body…

But you’re improving your health and wellbeing.

As well as losing weight, what can you do to reduce your bodies inflammation?

Follow a healthy balanced diet. Here are a few things you can try:

• Fatty fish, such as salmon, mackerel, and sardines

• Berries, like blueberries, strawberries, and raspberries

• Green leafy vegetables, such as spinach, and kale

• Nuts, including almonds and walnuts

• Olive oil

Losing weight makes your core stronger

Strong core muscles support your spine, and losing weight can help enhance these muscles. (4)

Stronger core muscles provide better support to your spine, reducing the likelihood of back pain.

Here are some effective core strengthening exercises that you can incorporate into your routine:

• Planks (front and side): This isometric exercise targets multiple muscle groups and helps improve your core stability

• Glute Bridges: your core strength includes your glutes too

• Bird dog: another great exercise for building core strength

Weight loss reduces strain on your muscles

When you walk you put 1.5 times your bodyweight through each foot.

So if you’re heavier than you’d like to be – how much force are you putting through your muscles, joints and body?

This added pressure can make your muscles feel tired, which can lead to injury.

Losing weight will help reduce the strain on your muscles.

Ways you can lose weight for back pain relief

To lose weight and reduce your back pain, you must adopt healthy habits.

Here are five ways you can get started with losing weight.

Eat a healthy balanced diet

A healthy diet is crucial for weight loss.

Making better food choices helps you shed those unwanted pounds and reduce inflammation in your body. (5)

Here are some tips for a healthy diet:

• Focus on whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats

• Limit processed foods and added sugars

• Control portion sizes and avoid over eating by listening to when you’re full

• Stay hydrated by drinking plenty of water throughout the day

Incorporate low impact exercises

Low-impact exercises are gentle on your joints and can help promote weight loss without causing you more back pain.

These activities include:

• Walking: One of the simplest and most accessible forms of low-impact exercise

• Swimming: Water provides buoyancy and support, making swimming an excellent low-impact exercise if you have back pain

• Cycling: Riding a bike, either outdoors or on a stationary bike, can help improve cardiovascular fitness and burn calories without placing excessive stress on your back

• Yoga: Practicing yoga can help improve your flexibility, balance, and strength while also making you feel more relaxed and less stressed

Strengthening your core muscles can reduce back pain 

As we mentioned earlier, strong core muscles are essential for a healthy back. (6)

Incorporating core strengthening exercises into your routine can help alleviate back pain and prevent future issues.

In case you whizzed down to this section, and missed the one above. Here are some exercises to help improve your core strength:

• Planks (front and side): This isometric exercise targets multiple muscle groups and helps improve core stability

• Glute Bridges: your core strength includes your glutes too

• Bird dog: another great exercise for building core strength

Prioritise flexibility and mobility exercises

Improving your flexibility and mobility can help reduce the risk of back pain and promote a healthier back. (7)

Regular stretching and mobility exercises can help increase your range of motion, alleviate muscle tightness, and improve your well-being.

Some stretching and mobility exercises to consider are:

• Cat-camel: This yoga pose gently stretches the muscles in your back and helps improve spinal mobility

• Child's pose: This restorative yoga pose provides a gentle stretch for your lower back and hips

• Seated hamstring stretch: Tight hamstrings can contribute to back pain, so incorporating regular hamstring stretches can help alleviate discomfort

• Piriformis stretch: Stretching the piriformis muscle, located deep in your buttocks, can help alleviate sciatic pain and improve hip mobility

Eat and drink less calories than you burn

You’ve probably heard –

“Eat less move more” or “you need to be in a calorie deficit”

This is essential when you’re losing weight.

You can achieve this by:

1. Combining a healthy diet with regular physical activity

2. Tracking your daily calorie intake which helps you stay on track to achieve your weight loss goal

How to know if your back pain is related to your weight

If you’re unsure your back pain is related to your weight, consider the following signs and symptoms:

• Persistent lower back pain that worsens with movement or standing for long periods

• Relief from pain when you lay down or recline in a chair

• You have poor posture, and you slouch in standing and sitting positions

• You have difficulty performing daily activities because you’re in pain with your back

• You have limited mobility or flexibility in your back

If you think your back pain is related to your weight, speak with your coach who can help screen for injuries and put a plan in place to eliminate your back pain.

What types of back pain are related to being overweight?

There are various types of back pain, including:

1. Muscular strain: Excess weight places additional stress on the muscles in your back, leading to strain and discomfort

2. Disc issues: Increased pressure on your spine can contribute to herniated or bulging discs, which can cause pain and nerve irritation

3. Osteoarthritis: Carrying excess weight can lead to increased wear and tear on the joints in your spine, resulting in osteoarthritis and pain

4. Spinal stenosis: Obesity can contribute to the narrowing of the spinal canal, leading to nerve compression and pain

If you're experiencing any of these types of back pain, weight loss will help alleviate your symptoms and improve your back health.

So…

Will weight loss help back pain?

Yes, weight loss can help alleviate back pain.

By reducing pressure on the spine, improving posture and alignment, decreasing inflammation, and enhancing core strength, losing weight can contribute to back pain relief and better overall spinal health.

However, it's crucial to adopt a healthy lifestyle and consult with a medical professional for personalised advice and guidance.

By implementing what we’ve spoken about in this blog, you’ll be well on your way to reducing your back pain.

Now that you have a better understanding of the connection between weight loss and back pain relief, what steps will you take to start your weight loss journey and improve your back health?

Let us know in the comments below!

Remember, every small change counts, and with persistence and dedication, you can achieve your goals and live a healthier, pain-free life.