Weight Loss For Lower Back Pain Management

weight loss for low back pain management

Your weight is critical to back pain relief. If you are heavier than your ideal weight, the extra load placed on the spine may take the vertebrae or spine out of alignment and result in pain. This could only mean one thing – your weight may make it difficult for you to accomplish day to day tasks. Even the experts agree that patients who lose a significant amount of weight found the best remedy for their chronic back pain. Indeed, weight loss is the most common sense choice for alleviating spine problems.


Developing an effective fat loss program to shape up and lose weight at the earliest stage of your diagnosis is critical for recovery. One study found that high intensity back pain or disability is often associated with obesity.


When my herniated discs were still two nodes, I did early morning walking exercises until I was able to run over time and in longer distances. Sticking with a general exercise program helps reduce chronic low back pain, such as stretching, walking, running, aerobics and strength training.


Aerobic activity increases blood flow and makes it possible for the nutrients to get delivered into the soft tissues of the body, which as a result, helps lessen back stiffness and give you a low back pain relief.


We all know that with a herniated disc or back pain comes its long term partner sciatica. The sciatica is a common type of pain that affects the large nerve extending from the lower back down the back of each leg called as the sciatic nerve. When it hits you, you feel weakness or numbness and also feels a shooting pain, burning or tingling sensation that seems to run down the affected leg.



In my case, I feel pain in the rear of my left leg that becomes worse whenever I sit down in prolonged periods of time. There was even a time I felt numbness down my left leg that I needed to drag my left leg in a near to tears condition whenever I did my walking exercise.


This, I have to tell you. Walking is one great exercise you should consider when you have a sciatica, because it eases the pain. After 2 to 3 months, I was able to walk straight ahead without pain.


Sciatica + herniated discs can be a lot of pain, but I was able to manage them through early morning walking + running routine. Sciatica usually affects only one side of the lower body. In my case, my left leg!


The pain extends from the lower back all the way through the back of the thigh and down the leg. Having a good massage without touching the area of the back with the slipped discs also helps reduce the pain.


The economic consequences of sciatica and herniated discs are quite scary. The chronic lower back pain has been cited as the most common cause of activity impairment for people under 45 of age.


The sciatica and chronic lower back pain have very painful symptoms. If you want to manage your pain, you better address your problems one at a time.


weight loss can reduce back pain


Excess weight

Are you overweight? Reducing your pounds can definitely reduce your stress levels. When a person is obese, any added weight in the midsection can shift the pelvis forward, which as a result makes the spine curve excessively inward.


The spine swayback is caused by the excess weight that tends to exert an abnormal pressure on the back muscles which you unfortunately forced to bear the added weight.


Exercises that strengthen the lower abdominal muscles can counteract the effect and brings the pelvis back into a neutral position. While obesity exacerbates the common back pain problems, loss of weight is the key to relieving the strain on the back and spine.


Keep in mind that if you are overweight, the excess weight you carry places undue pressure on your back and spine. In line with my self-designed weight loss program, I also talked to a nutritionist and reviewed my diet. Make sure you are doing everything right or your efforts would be in vain.


Diet and exercise are like twins. You cannot do one without the other. I agree that discipline is the perfect word to describe the transformation efforts. Make persistence your new attitude! Don’t give up. It is all you.


low back pain exercises and dietchronic low back pain solutions


Discomforts of back pain

The chronic back pain usually occurs along the course of the sciatic nerve. The sciatic nerve runs from the lower back to the buttock area, the back of the thigh, inner leg and extends as far down as the foot.


Back pain symptoms may develop gradually and require a timely back pain management. However, there are back pain symptoms that also begin abruptly. With back pain, comes the sciatica discomfort.


The sciatica is an irritation of the sciatic nerve accompanied by severe, sharp, electrical pain with burning and aching components. Sciatica gives that tingling, numbness, discomforting leg pain possibly caused by a lumbar herniated disc, degenerative disc disease, or spinal stenosis.


The sciatic nerve is the primary nerve found in the leg. It is the longest and largest nerve in the human body. When this nerve is irritated or pressed, it produces a sharp, electrical wave of pain that often becomes one of the most common causes of back pain.


The pain is usually accompanied by numbness, tingling, weakness, aches and burning symptoms. The sciatica condition is a frequent companion of the chronic lower back pain.


An aggravating pain could be felt along the nerve pathway. In most cases, the pain is so intense that it feels like a pinched nerve. The pain is radiated from the specific area where it begins and then down to the nerve sciatic pathway.


The back pain symptoms could be more severe when you bend forward or even plainly cough or sneeze. In time, with timely and appropriate back pain management, the symptoms may gradually fade away. The cycle repeats and so is the pain that goes with it.



Causes of pain

One common cause of sciatica is the lumbar herniated disc or ruptured disc. Repetitive lifting and poor posture may lead to herniated disc.


Coughing or sneezing may aggravate the back pain symptoms of a herniated disc. Emotional stress is a contributing factor to chronic lower back pain.


Sciatica can be a side effect of stress. Muscle contraction related to stress can cause back problems.


For effective lower back pain management, you need specific stretching exercises to prevent anticipated myofacial spasm of the muscles and also to maintain the health of the nerves. Sometimes, it feels worse. There are times it feels better, but it never goes away completely.



Helpful treatment info

Treatments that may help bring relaxation to the muscles are massage, application of heat, mental approach like meditation and physical activity, such as running, walking or swimming.


Chronic lower back pain symptoms and the sciatica painful nature is to come and go depending on your activity. Choosing to leave a painful nerve pinch untreated exposes you to the risks of developing a chronic lower back pain that may not respond to treatment anymore!


As long as you are willing to put up with the pain, you can still breathe and say no to surgery. Find better stretching exercises and don’t forget to do your daily fitness routines for effective pain management.


Actually, there are a number of things you can do to reduce the symptoms, such keeping yourself active as much as possible, using hot or cold compress on the painful areas of the body, and taking anti-inflammatory painkillers.


I used ketesse once a day at night before bedtime if my back pain gives me any trouble. It works great on reducing my pain. My physical therapist prescribed it to me. I had this pain since I was in Grade 6 and now, I am 51 years old.


When other methods won’t work, your doctor may recommend a spinal corticosteroid or local anesthetic injection to deliver a strong anti-inflammatory and pain killing medication directly to the inflamed area around the nerves of your spine.


This temporarily relieves the pressure on the sciatic nerve and reduces your pain. I hope you won’t let your pain level reach this much before you act on it. Go walk or jog every morning. It will do you good.



Fat loss is key

Reduce your weight and build muscles around your abs. The rectus abdominus is the most superficial of all muscles.


It runs vertically down the front of your body and has the main role of flexing the body forward. When you develop these muscles, they tend to grow outward.


On the other hand, you may be able to create the six pack look when you maintain a low body fat percentage. However, even though the muscles are strong underneath, if you have a layer of fat sitting on top of these muscles, you may look thicker.


Exercises that contract or flex the spine forward will work with your rectus abdominus. A moderate amount of cardio can basically develop your abs to protect your spine.


Having a low body fat with muscles on your abs helps the body carry its weight and make it not totally reliant on the spine anymore. You can do your early morning jog or even just a simple walking exercise.


Here is the trick…


Abs are made in the kitchen. Getting ripped abs is going to be about 90% due to a really solid diet and 10% due to ab fitness routines and cardio training.


Your diet is the single most important factor in getting your body back on track, reduce your weight and lessen your chronic lower back pain! I shifted to oatmeal instead of rice and ate less meat. I also ate more fruits and vegetables. As much as possible I avoid sugar and processed food. I juice or blend a combination of fruits and vegetables.





Cohen, J. (2015). 4 Key Ab Muscles and How to Target Them. Retrieved from Health News.

Hochschuler, S. H. (n.d.). What You Need To Know About Sciatica. Retrieved from Spine-Health.

Treating Sciatica (n.d.). Retrieved from the NHS UK.


Reverse your lower back pain symptoms by simply moving more and trying to transform your fat on the stomach from flab to fab abs. Get the muscles. Tone your abs. Just Do it.


Strong abdominal muscles have been proven to reduce back pain. In case you need to know, the health of your back depends on the support of your abdominals. The abdominal muscles are designed to protect the lumbar spine against disc problems. That is the main reason why you have to learn how to tone the right muscles and succeed in reducing your chronic low back pain.

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