Weight loss is important for achieving and maintaining a healthy weight, which reduces the risk of many health conditions. The key is to lose weight gradually so you don’t deprive your body of essential nutrients.
People who suffer from back pain are often advised to rest and avoid exercise. But this cycle can lead to even worsening back problems. Getting active helps you lose excess weight and strengthens the supporting muscles to prevent back pain.
Strengthening the Muscles
Weight loss not only takes excess pressure off of the spine, but it also strengthens the muscles and ligaments of the back. This can help them support the spinal column better and reduce pain. However, it’s important to speak with a spine specialist before beginning any exercise program to make sure the exercises won’t aggravate the existing pain or worsen it.
In addition, a healthy diet can improve the condition of the back and lower risk for future injury. The nutrients found in many fruits and vegetables help reduce inflammation that causes pain and other health problems. They also provide antioxidants that reduce damage to tissues and cells, and they can even slow or reverse the progression of inflammatory diseases such as ankylosing spondylitis or spinal arthritis.
When people are overweight, their stomachs pull the pelvis forward, which stresses the spine and can cause herniated discs or muscle strain. Losing weight helps to ease this stress, but it’s also important to strengthen the core muscles and other back muscles to prevent future injuries.
To do this, you can perform low-impact aerobic activities such as walking, swimming, cycling or water exercises. Thirty minutes of aerobic activity on five days a week is generally recommended, but you can gradually increase your time and intensity as you get stronger.
You should also focus on stretching daily to promote spinal flexibility. Tight muscles can contribute to back pain, so it’s important to stretch regularly to keep them flexible and relaxed.
Lastly, a spine specialist may recommend treatments alongside your weight loss plan to speed up and ease the process of alleviating back pain. If you’re ready to start a safe weight loss plan with the help of a spine specialist, schedule an appointment online.
Be sure to discuss your goals with the doctor and listen carefully to his or her recommendations. In addition, make sure to talk to your doctor about avoiding foods that create inflammatory proteins that can exacerbate the back pain and other symptoms you’re experiencing. Then, you can begin your journey toward a healthier, pain-free life!
Reducing the Pressure on the Joints
Weight loss reduces the strain placed on the back and other joints. It is important not to overdo things though as doing too much will cause more back pain. Having to lift heavy items or carry heavy shopping for long periods of time can damage the back. Smoking restricts blood flow to the back and this increases pain levels too. A person should learn how to carry items correctly and not twist their spine when lifting. It is also important to sit in a chair that provides good support for the back. A massage will help to ease muscle tension, anxiety and stress which can all contribute to back pain.
Excess fat around the stomach pulls the pelvis into a forward position which then places more work on the back muscles. This can lead to a curve in the spine that puts more pressure on discs and causes pain. When the weight is lost the spine can return to its natural position and this takes the pressure off the back muscles.
It is worth noting that if there is already a herniated disc then losing weight will not take the pressure off that area of the back. Depending on the location of the herniated disc and the degree to which it is pinching nerves, further treatment may be required.
As a general rule, back pain tends to improve once a person starts moving again. It is important to get the muscles working again and this can be done by walking, swimming or using a rowing machine. A visit to a spinal specialist can be very helpful and the advice given will be tailored to the individual.
Getting back to exercise can be hard, but it is important not to give up and to gradually increase the amount of activity that you do. Taking regular episodes of rest is important too as this helps the muscles to recover. Using a hot or cold pack can help to ease the pain too. These can be reusable heat pads that are available from chemists and sports shops or even a microwavable wheat bag.
Changing Your Diet
Back pain can be a result of inflammation in the muscles and tissues around the spine. The inflammation can be caused by a variety of reasons, including diet. Many foods can either increase or decrease the inflammation in the body, so changing your diet can help to reduce back pain.
A diet high in sugar and processed food can cause swelling and inflammation, which can lead to the breakdown of the spinal discs. This can lead to back pain, especially if the back pain is caused by ankylosing spondylitis or spinal arthritis. Eating a balanced diet of whole, fresh vegetables and fruits, lean meats, healthy fats like wild salmon or olive oil and complex carbohydrates can reduce inflammation.
Eating the right foods can also help to keep your blood pressure low, which can help prevent or alleviate back pain. A diet that is high in potassium and calcium can help with this, as can reducing the sodium in your diet.
Another thing that can help with back pain is eating more omega-3, which is a good source of fatty acids that can decrease inflammation. This can be found in a variety of foods, such as walnuts, seeds, avocado and dark chocolate.
Inflammation is a natural part of the body’s immune system, but when it’s chronic, it can worsen back pain. This can be a problem for people who are overweight because back pain can be caused by an accumulation of extra weight. The best way to fight inflammation is to eat a diet that is rich in antioxidants, lean proteins and unsaturated fats. This is often described as the Mediterranean diet.
While a new diet may not be the only answer to back pain, it’s certainly one of the most important factors. Getting started on a safe weight loss program with the guidance of a healthcare professional can be the first step to a better future. Incorporating regular exercise and reducing negative daily habits can be helpful, too.
It’s also a good idea to seek treatment from a chiropractor or massage therapist to ease any pain that might arise while working towards your goal of losing weight. These therapies can help to strengthen the core muscles, improve posture and alleviate the stress on the spine.
Changing Your Lifestyle
While it may seem counterintuitive, losing weight can help back pain by eliminating inflammatory proteins that can cause it. Inflammation is a key factor in the development of back pain, and eliminating high-fat foods and processed sugars can help prevent the occurrence of inflammation. Incorporating a diet of deeply-colored fruits and vegetables, lean proteins, salmon, green tea, and other healthy foods can also decrease the severity of back pain symptoms.
Achieving a healthy body weight can be difficult for many people, especially when they have a painful back. When people have back pain, they often spend less time exercising, and this can lead to a vicious cycle that sees them gaining weight. This is why it is important to seek the support of an expert when trying to lose weight. A wellness pain management specialist can provide a comprehensive approach to weight loss that is designed to address both the physical and psychological issues that can hinder its success.
Losing weight can alleviate back pain by taking pressure off the spine and pelvis. However, it is important to remember that even if a person sheds some pounds, the damage that has been caused by excessive weight cannot be reversed. For example, if a herniated disc has shifted position, it will not resume its correct location simply by slimming down.
In addition to a healthy diet, the pain management specialists can assist with other aspects of maintaining a health weight that can help reduce back pain. For instance, they can encourage patients to get enough sleep and to improve the quality of their mattress. They can also suggest ways to manage stress and anxiety, which are known to increase the likelihood of suffering from a back injury.
By combining a healthy diet and a positive attitude, it is possible to achieve lasting pain relief. It is best to begin by approaching each habit one at a time and gradually changing them. This can be easier than attempting to make large changes all at once, which can be overwhelming. A patient should also be sure to speak with a spine specialist to ensure that any new exercise routine will not exacerbate their back pain.