Currently in the United States, almost ¾ of the adult population is classified as overweight or obese. Carrying excess weight can lead to many chronic and serious health problems.
Type 2 diabetes, high blood pressure, and increased risk for stroke and coronary problems are all linked to carrying more weight than is right for your body. In addition to metabolic problems, excess weight can cause issues with your joints and muscles, and it can also make it harder for you to get around, creating mobility issues. Today, we will be looking at the common question, “Can being overweight cause back pain?” We will explain the reasons this can happen and how you can relieve lower back pain from being overweight.
{{cta_button}}
Can Being Overweight Cause Lower Back Pain?
Yes, being overweight can cause upper back pain and lower back pain. Carrying additional weight puts extra pressure on your spine, and studies show that people who are overweight or obese run a higher risk of experiencing chronic lower‑back pain.
A large Norwegian study found that compared to people at a healthy weight, those who were overweight had about a 10 percent higher risk, and those who were obese had almost a 68 percent higher risk of experiencing lower back pain, and this was especially true for women.
Obesity and Overweight Can Cause Back Pain When Walking Or Sleeping
People who are obese or overweight often have lower back pain when walking and sleeping. Doctors say this happens because carrying excess body fat causes your pelvis to shift forward and changes the natural curve of your spine, which puts more load on spinal joints and discs.
Every extra pound adds about 4–6 pounds of force on your lower‑back joints when you walk, which can add up fast if you are carrying 20 or 30 extra pounds. The extra force makes your muscles get tired faster, stresses your discs, and can lead to herniated discs. Extra weight also changes the way you walk. People with obesity often walk more slowly, spend more time with both feet on the ground, and adjust their posture to keep their balance, which adds strain on hips, knees, and the spine.
Little by little, walking with the excess weight adds extra stress, wears down the discs, and can cause pinched nerves and arthritis in the joints.
Being overweight or obese can cause back pain when you are sleeping as well. It is common for overweight and obese individuals to have more frequent sleep problems, which are linked to chronic neck and back pain in the first place. Secondly, even when you are reclining, the extra weight continues to press on your spinal discs and muscles, especially if your mattress or pillow does not provide good support for your natural spine curve.
How To Relieve Lower Back Pain From Being Overweight While Sleeping
To help reduce pressure while you are sleeping, try shifting your sleeping position.
- Lie on your side with a pillow between your knees.
- If you sleep on your back, put a pillow under your knees.
- Avoid sleeping on your stomach because it basically forces you to arch your lower back, which can cause back pain.
Sleeping with better posture and using a supportive mattress can help reduce morning stiffness and pain.
Can Excess Belly Fat Add To Back Pain?
Yes, because carrying fat around your midsection can shift your center of gravity unnaturally forward, so your lower back is forced to curve abnormally to help keep your balance. This exerts extra pressure on your joints and discs that your body was not designed to carry.
This extra fat also causes excess inflammation in your body, which exacerbates your pain, slows down the healing process, and may even lead to arthritis in your spine.
{{cta_small}}
How To Relieve Lower Back Pain From Being Overweight Or Obese
1. Lose weight
Losing even as little as 10 to 20 pounds can reduce pressure on your back and discs and alleviate pain. Follow a low-calorie diet that is well-balanced and full of healthy, nutrient-rich foods.
Enlisting the help of a professional like Dr. Batash with Batash Endoscopic Weight Loss Center can help you achieve sustainable weight loss and remove the excess pressure from your body and alleviate pain.
2. Stay active
You want to get exercise that helps you burn calories but does not put excess strain on your joints and back. Swimming or water aerobics are excellent choices, as well as walking, because they are low impact. A Norwegian study that was published in JAMA followed 11,194 individuals over a four-year period and reported that those who walked between 100 and 124 minutes a day lowered the risk of experiencing lower‑back pain by 23 percent.
3. Strengthen core and back muscles
Making your core stronger helps your posture and can help keep your spine straighter. Building up your core muscles can help lighten the load on your discs and joints. Exercises like planks, bird‑dogs, bridges, and gentle yoga can help strengthen your core and enhance the alignment of your spine.
4. Sleep with proper posture
Make sure you adequately support your spine with pillows and a supportive mattress that helps preserve your natural curve.
5. Take breaks and move
Sitting or standing for extended periods of time puts an extra load on your spine. It is important to take breaks and alternate positions, and take a few minutes every hour to take a short walk or stretch.
6. Seek professional support
A physical therapist can help you improve your posture and guide you through safe exercises that can help strengthen and stretch your back to reduce pain.
Losing Weight Action Plan To Help Relieve Back Pain
Making small changes and gradually adding more can make significant changes to your weight and alleviate back pain caused by being overweight or obese. Here is a sample chart that can help get you started, but feel free to use it as a guide to make your own, and remember to adjust it to fit your needs as they change. You will begin to notice less pain, better sleep, and an increase in your energy levels, so you will be able to gradually ramp up your activity.
Being overweight or obese affects your spine twenty-four hours a day, regardless of whether you are sleeping, walking, or just standing there. It changes your posture and adds stress to your muscles and discs, and can keep you in constant pain.
The good news is that every little improvement you make helps ease your pain. Losing a little weight, taking a short walk, choosing a better pillow, or strengthening your core can all gradually help you alleviate back pain and help you feel better.
Batash Endoscopic Weight Loss Center offers many types of non-surgical interventions that can help you stick to a weight loss plan and reach your goals. Dr. Batash and his team of experts will help tailor a plan that is created just for you and your circumstances. They will help guide you every step of the way, so you will not be on your own trying to figure things out. Contact us today and set up a consultation to learn more about how we can help you lose weight and feel better.
{{cta_button}}
.jpg)