3 Ways To Avoid Back Pain Caused By Excess Weight
Chronic back pain is one of the painful side effects of excess weight. Use right pain management techniques to alleviate the pain avoid excess pressure on your spine.
Research shows that overweight people are at a greater risk of spinal injury due to the strain that excess weight puts on their joints and spine. In fact, back pain is one of the first signs of this injury.
In fact weight around the mid riff can tilt your body in a way that puts pressure on your lower back and stretches the ligaments in the wrong way.
It also puts strain on your back muscles. You shape takes on an unnatural arc which hurts the natural spinal form of your lower back. That is why a little exertion can have you moaning in pain or popping a pain killer.
When painkillers don’t work
Those who are obese are more prone to suffering from back pain which cannot be easily handled by painkillers. Symptoms often include a sense of tilted body pose. It starts with a feeling of heaviness in your lower back.
Then you feel a pressure on your spine, and pain in your tail bone and hip area when you sit or stand for a long time. The pain can radiate downwards towards your legs and knees. In severe cases you are unable to move due to the pain.
You will need to concentrate on dealing with your excess weight, and ensure that you lose some weight which can take the pressure of your back muscles to get relief from back pain.
If you suffer from chronic back pain, it is a good idea to see a doctor. Due to the excess weight around your mid riff, your spine takes a curved shape and your pelvic area pushes forward putting pressure on your back muscles and spine.
Meanwhile, look at losing excess weight through a healthy diet and exercise plan. While you focus on weight management there are some methods you can try at home that are gentle and help you deal with back pain when it comes suddenly.
Back Pain Management Technique 1
When you get a sudden jolt of excruciating pain in your back try these:
- Lay on your back on the floor or on a hard bed
- Stretch straight fir a while while trying to push your spine on to the floor or the flat wooden surface.
- Put your feet flat on the ground.
- Bend your knees.
- Push your pelvis upwards so your back arches.
- Now, pull in your stomach and tilt your pelvis down.
- Make sure that your back is flat against the floor.
- Do this very slowly with patience to avoid further injury.
- Stretching your pelvis reduces the pain and helps in healing.
Back Pain Management Technique 2
- When you are outside or at your desk at office and you are hit with sudden back pain. Try these
- Stand up.
- Stretch out your arms to loosen up your shoulders and upper back.
- Raise your right arm straight up.
- Lean in the opposite direction, stretching your side and back.
- Return to the starting position and repeat the process with your left arm.
- This lessens the pain.
Back Pain Management Technique 3
If you are looking to prevent sudden onslaught of pain, try this move:
- Try the cat and cow stretch or Marjari Asana to relieve back pain.
- Pose like a table with your arms and legs forming the table’s legs and your back forming the table top.
- Keep your arms perpendicular to the floor, with the hands directly under the shoulders and flat on the ground; your knees should be hip-width apart.
- Lift up your face and look straight ahead.
- Arch your back upward and downward slowly. Feel the stretch.
- Repeat as many times as possible.
- This will relieve strain on your back muscles.
You can do these steps even when there is no back pain to ensure your spine is in good shape and your back muscles are not strained too much.
Regular exercise can help you not only avoid the bak pain but also help in toning your belly and hips.
1. Why do we get back pain due to excess weight?
Due to the excess weight around your mid riff, your spine takes a curved shape and your pelvic area pushes forward putting pressure on your back muscles and spine. That is why it is important to avoid putting on weight around your belly.
2. Can losing weight help my back pain?
Yes, if you lose weight, especially belly fat, you take away the stress on you lower back muscles. Your spine is able to come back to its natural shape. This automatically lessens pain.
3. What are the symptoms of back pain due to excess weight?
It starts with a feeling of heaviness in your lower back. Then you feel a pressure on your spine, and pain in your tail bone and hip area when you sit or stand for a long time. The pain can radiate downwards towards your legs and knees. In severe cases you are unable to move due to the pain.