Does Weight Gain Cause Lower Back Pain?

Evidently, every pound you gain adds four pounds of pressure on your spine. So it makes sense if our back hurts! You are not alone. This discomfort is experienced by a lot of people across the globe.

As the mass of the body increases, it can remodel your posture. This in turn puts pressure on your spine bearing weight and causes discomfort and pain in the lower back region.

Let us dive into the article and learn more..

How does weight affect lower back pain?

Obesity or excessive fat do cause back pain. Well, scientifically, the center of gravity shifts forwards. This shift causes your spine to adapt accordingly. Most of the time it results in a magnified curve in the lower back region. This condition is also termed as Lordosis or lumbar hyper lordosis. These changes can increase the pressure on the spinal structures which eventually leads to pain and potential injury.

Can losing weight reduce lower back pain?

What do you do when you are carrying a heavily loaded backpack? You take off some of the weight to ease the strain caused to you. Right?

Similarly the pressure created or the load created on your back needs to shed in order to decrease the lower back pain.
Recent research suggests that even the slightest reduction of the Body Mass Index (BMI) can help reduce the risk of back pain. About 10% reduction in BMI has been linked with a relative 17% decrease in the back pain risk.

The reverse mechanism will be:

Reduction in mechanical load;
Significant modification in posture;
Revitalisation of the spine area;
Decrease in overall inflammation;
Increased mobility and body activity;
Maintenance of spinal alignment.

What are the best exercises for overweight individuals with back pain?

Yes, they do help.

Low impact exercises are quite helpful and significantly help in reducing the weight and gradually reducing the back pain.
The exercise interventions have always helped regardless of the type or method used. Most of them showcase positive effects.
Some conditions showed remission effects when a specific type of exercise or activity was performed.

Some of the exercises or activities good for weight loss are:

Swimming— The buoyancy of the water backs the body and will decrease the strain on the back. Swimming will provide a full-body workout .
Walking— This is one of the simplest methods and it promotes blood circulation, strengthening the overall well being of the body. 20-30 minutes of walking is recommended to reduce weight. However, this is a gradual process and one might not be able to notice significant results immediately.
Yoga– Yoga is considered the best for the overall physical and mental health of the body. It also enhances flexibility, muscle stiffness, improves body posture and also contributes to good mental health.
Pilates– Focuses on core strength and flexibility, can improve the posture and reduce back pain.
Plank exercises— Increases the core strength. You can combine the plank exercises with various stretching exercises like Cat-Cow, Child’s pose, Forward Bend, Upward Dog, Pigeon’s Pose, and Downward- facing dog.

How does belly fat contribute to lower back pain?

Extreme fat near the abdomen/ belly can significantly increase the abdominal pressure and this will compress the discs and nerves. This creates a rift between the surrounding muscles and discs causing lower back pain. It may also cause poor postural problems and muscular imbalances.

It will lead to:

1. 1. 1. 1. Muscle weakness;
        Long term inflammatory conditions;
        Decrease in spinal mobility;
        Degeneration of spinal disc;
        Elevation of mechanical load;
        Malalignment of spine.

Does obesity increase the risk of spinal problems?

As discussed, Obesity significantly elevates the risk of spinal problems.

Spinal degeneration and strain– Significant pressure can cause wear and tear which leads to conditions like slipped/ herniated disc or degenerative disc conditions.
Malalignment– Strenuous tension on the spine will lead to conditions like lordosis, kyphosis, flat back, scoliosis, and so on. All of these have their causes which differ from each other. However one common cause is increased strain on the back region.
Sciatica– Escalated pressure on the pain will radiate the pain to the proximities (legs) of the body thereby leading to sciatica conditions due to nerve compression.
Surgical complications— If left untreated or ignored, it can lead to surgical interventions such as spinal surgery as there will be more complex complications and longer recovery time and slow healing process due to the chronic condition

WHAT'S NEXT FOR YOU?

Curious about how lifestyle changes can further improve your well being? Explore more articles on the Holistic Lifestyle tribe. Stay informed and proactive in managing your health for amazing insights!

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