Weight Loss for Back Pain Relief

Every extra pound of weight adds strain to the muscles and ligaments of the back. To compensate for extra weight, the spine tends to become tilted and stressed unevenly. Excess stomach weight typically pulls the pelvis forward (increasing lumbar lordosis), leading to aggravated lower back pain.

Anti-inflammatory foods and foods that may cause inflammation

Following proper nutrition can help to decrease the risk for back pain, joint pain and muscle strain.

See Nutrition and Diet for Weight Loss

This article reviews how extra weight leads to back problems, and guidelines for how to use exercise, diet, and weight loss to reduce back pain.

Obesity Leads to Back Pain

Obesity is associated with an increased risk of back pain. Excess weight also tends to prolong the recovery period after episodes of back pain.1

Persons who are obese and/or have a high percentage of body fat are:

• 33% more likely to experience low back pain2
• 35% more likely to experience severe, intense pain2
• Up to 43% more likely to develop chronic low back pain3,4
• For men, up to 50% more likely to experience disability and functional limitations5
• For women, about 100% more likely to experience disability and functional limitations6

Back pain has a strong association with body mass index (BMI),6 a mathematical formula (BMI=kg/m2) that considers one’s weight in kilograms related to height in meters. On the index, a score between 18.5 and 24.9 is considered normal, between 25 and 29.9 is considered overweight, and above 30 is considered obese.

In addition to BMI, it is also important to assess where the excess fat is stored on the body, such as around the waist or in the legs.

Notable Symptoms of Back Pain Connected to Excess Weight

Individuals who are obese or severely overweight and have back pain tend to exhibit one or more of the following symptoms:

1. Fatigue during short periods of exercise
2. Difficulty breathing or shortness of breath
3. Pain in the leg or knee that is more severe than pain in the back
4. Increase in pain with back extension7 (bending backward)

Back pain is more likely to become a chronic, ongoing condition if leg and back pain increase with extension.3 These symptoms make exercise challenging, but not impossible.