Does Your Weight Affect Back Pain?

Yes, it does. When you are overweight, many physical symptoms show up in addition to those that obvious like diabetes and heart disease. Back pain, cancer, hip and knee damage...

Being overweight or obese can significantly contribute to symptoms associated with osteoporosis, osteoarthritis, rheumatoid arthritis, degenerative disc disease, spinal stenosis, and spondylolisthesis.

According to the U.S. Centers for Disease Control and Prevention, more than 36 percent of Americans are considered obese and an additional 34 percent are considered overweight. This is an alarming statistic because that's 70% of the population...!? I did my own local survey, during a break from my classes at the senior center; I walked around and counted the number of people here that appeared to be overweight. Of the 61 people here, at least 37 appeared overweight or obese. That's 60%, YIKES! Double Yikes!

The National Cancer Institute estimates that obesity contributes to 34,000 new cases of cancer in men and 50,000 in women each year. But if every adult reduced their BMI by 1 percent - a loss of roughly 2.2 pounds - about 100,000 new cases of cancer could be avoided, according to the agency's website.

One recent study of former military servicemen found that as their BMI increased, so did their incidence of radiating lower back pain.

What about helping ourselves? Are you as healthy as you'd like to be? Are you overweight? Would you like to do something about it?

I see many people in my classes, or coaching that are attempting to lose weight. Most want to lose 10-15 lbs. Only a few want to lose more than that.  Many don't realize that their back pain may be associated with their weight.

If you have a desire to lose weight, reduce back pain, take better care of your knees and and hips, then make the commitment! This is important. Find something that works for you - even if it's only once a week. That first baby step is crucial. Once you begin to feel more energy, you'll want to experience that more often and you'll make time during your busy day for a few more bits of exercise. As little as three, 10 minute exercise breaks during your day can bring huge benefits. Here are my top recommendations for the best way to spend 10 minutes when you want to lose weight:

  • Brushing Teeth - an excellent time to march in place, bringing those knees up as high as you can, then lunge walk around the house as you select your clothes for the day, put breakfast dishes in the dishwasher, etc.
  • Morning coffee break - instead of that muffin and coffee, walk around the block, then grab a cup of coffee (sans muffin) to take back to your desk.
  • Lunch break - eat a kitchen sink salad with lots of dark greens, tomatoes, avocado, apple or pear, and a few nuts. This gives you plenty of energy, and takes about 15 minutes to eat, giving you another ten minute break to walk.
  • After dinner - Do some stretching of both your piriformis muscle and hamstring. Here is a video to demonstrate this one.

Leave a Reply

Your email address will not be published. Required fields are marked *