How does weight gain affect back pain. What are the mechanisms linking excess weight to joint discomfort. Can losing weight alleviate back pain symptoms. What strategies help manage weight-related back issues.

The Impact of Excess Weight on Joints and Back Health

Excess weight can significantly impact overall health, including the health of your joints and spine. Understanding the relationship between weight gain and back pain is crucial for managing and preventing discomfort. This article explores the mechanisms behind this connection and offers insights into effective management strategies.

How Extra Weight Affects Your Joints

Joints are the meeting points of two or more bones in your body. They come in various types, each serving specific functions:

• Fixed joints (e.g., skull joints)
• Slightly movable joints (e.g., spine)
• Ball-and-socket joints (e.g., shoulders)
• Hinge joints (e.g., knees, elbows)
• Pivot joints (e.g., neck)
• Ellipsoidal joints (e.g., wrists)

Joints comprise more than just bones. They include soft tissues such as cartilage, synovial membranes, bursas, ligaments, and tendons. These components work together to facilitate movement and provide support.

The Two-Fold Effect of Weight Gain on Joint Health

Weight gain impacts joint health in two primary ways:

1. Increased stress on weight-bearing joints
2. Chronic inflammation throughout the body

Excessive Load on Weight-Bearing Joints

When you walk, your knees experience a force equal to 1.5 times your body weight. For example, a 66 kg person with a healthy BMI of 23.4 would exert 99 kg of pressure on their knees while walking. In contrast, a 90 kg person with a BMI of 31.9 (obese category) would exert 135 kg of pressure. This significant increase in pressure can lead to joint pain and potential damage over time.

The Role of Inflammation in Weight-Related Joint Pain

Obesity triggers a chronic inflammatory response in the body. Fat cells release proteins that circulate throughout the body, causing widespread inflammation. This inflammatory state can contribute to joint pain and increase the risk of developing conditions like osteoarthritis (OA). Overweight individuals are twice as likely to develop hand OA compared to those of healthy weight, while obese individuals with OA in one knee are five times more likely to develop it in the other knee.

The Specific Impact of Weight Gain on Back Pain

The spine plays a crucial role in supporting the body’s weight and distributing loads during rest and movement. Excess weight, particularly around the midsection, can place additional strain on the spine, often resulting in lower back pain. Furthermore, weak core muscles combined with excess belly fat deprive the spine of necessary support.

Weight-Related Spinal Conditions

Excess weight contributes to various spinal conditions, including:

• Spinal stenosis
• Degenerative disc disease
• Osteoarthritis of the spine

Understanding Sagittal Balance and Its Relation to Weight

Sagittal balance refers to the alignment of the spine when viewed from the side. Proper sagittal balance is essential for maintaining an upright posture with minimal effort. Weight gain can disrupt this balance, leading to compensatory mechanisms that may cause pain and discomfort.

Conditions Affecting Sagittal Balance

Sagittal imbalance may exist as a primary condition or result from other spinal issues, including:

• Ankylosing spondylitis
• Kyphosis
• Degenerative disc disease
• Traumatic injuries
• Congenital defects
• Osteoporosis
• Neuromuscular conditions
• Previous spinal fusion surgeries

Strategies for Managing Weight-Related Back Pain

If you’re experiencing joint pain and carrying extra weight, addressing the weight issue can significantly improve your symptoms. Here are some strategies to consider:

Weight Loss as a Primary Intervention

Losing weight is one of the most effective ways to alleviate weight-related back pain. A 2005 study found that for every 1 lb (0.45 kg) of weight lost, there was a 4 lb (1.81 kg) reduction in knee joint stress per step. This demonstrates the significant impact even small weight losses can have on joint health.

Developing a Sustainable Weight Loss Plan

Creating a sustainable weight loss plan involves several key components:

• Balanced nutrition
• Regular physical activity
• Stress management
• Adequate sleep
• Support from healthcare professionals

It’s important to approach weight loss gradually and focus on long-term lifestyle changes rather than quick fixes.

Exercise and Physical Therapy for Back Pain Management

While weight loss is crucial, incorporating specific exercises and physical therapy can help manage back pain and improve overall spine health.

Low-Impact Exercises for Back Pain Relief

Consider incorporating these low-impact exercises into your routine:

• Swimming
• Walking
• Cycling
• Yoga
• Pilates

These activities can help strengthen core muscles, improve flexibility, and promote better posture without putting excessive strain on your joints.

The Role of Physical Therapy

A physical therapist can design a personalized exercise program tailored to your specific needs and limitations. They can also teach proper body mechanics and techniques to reduce strain on your back during daily activities.

Nutritional Considerations for Joint Health and Weight Management

Proper nutrition plays a vital role in both weight management and joint health. Certain foods can help reduce inflammation and support overall joint function.

Anti-Inflammatory Foods

Include these anti-inflammatory foods in your diet:

• Fatty fish (salmon, mackerel, sardines)
• Leafy green vegetables
• Nuts and seeds
• Berries
• Olive oil
• Turmeric

Hydration and Joint Health

Staying well-hydrated is crucial for maintaining healthy joints. Water helps lubricate joints and transport nutrients to cartilage. Aim for at least 8 glasses of water per day, adjusting based on your activity level and climate.

Medical Interventions for Weight-Related Back Pain

In some cases, medical interventions may be necessary to manage weight-related back pain effectively.

Non-Surgical Treatments

Non-surgical options for managing back pain include:

• Pain medications
• Anti-inflammatory drugs
• Corticosteroid injections
• Acupuncture
• Chiropractic care

Surgical Interventions

In severe cases where conservative treatments have failed, surgical interventions may be considered. These might include:

• Spinal fusion
• Disc replacement
• Laminectomy

It’s important to discuss all treatment options thoroughly with your healthcare provider to determine the best course of action for your specific situation.

Psychological Aspects of Weight-Related Back Pain

The relationship between weight, back pain, and mental health is complex and interconnected. Chronic pain can lead to depression and anxiety, which may in turn contribute to weight gain through emotional eating or reduced physical activity.

Addressing Mental Health in Pain Management

Incorporating mental health support into your pain management strategy can be beneficial. This may include:

• Cognitive-behavioral therapy
• Mindfulness practices
• Stress reduction techniques
• Support groups

Addressing both the physical and emotional aspects of weight-related back pain can lead to more comprehensive and effective treatment outcomes.

Long-Term Strategies for Maintaining a Healthy Weight and Spine

Achieving and maintaining a healthy weight is an ongoing process that requires commitment and lifestyle changes. Here are some strategies for long-term success:

Creating Sustainable Habits

• Develop a consistent exercise routine
• Practice mindful eating
• Prioritize sleep and stress management
• Regular health check-ups and screenings
• Build a support network

Ergonomic Considerations

Implementing proper ergonomics in your daily life can help prevent and manage back pain. This includes:

• Using a supportive chair with proper lumbar support
• Maintaining good posture while sitting and standing
• Taking regular breaks to move and stretch during prolonged sitting
• Adjusting your workstation to promote neutral spine positioning

By incorporating these long-term strategies, you can work towards maintaining a healthy weight and reducing the risk of back pain and related complications.

Understanding the link between weight gain and back pain is crucial for developing effective management strategies. By addressing excess weight through sustainable lifestyle changes, incorporating targeted exercises, and seeking appropriate medical interventions when necessary, individuals can significantly improve their back health and overall quality of life. Remember that every small step towards a healthier weight can have a positive impact on your joint and spine health. If you’re struggling with weight-related back pain, consult with healthcare professionals to create a personalized plan that addresses your unique needs and circumstances.

Weight Gain and Back Pain: The Link Explained

Posted on August 11, 2021 by Dr David Edis – Blog

Weight Gain and Back Pain: The Link Explained

If you’re overweight, you’re probably already aware that those extra kilos can have an impact on your health and wellbeing. Excess weight increases the risk of many chronic health conditions such as type 2 diabetes, heart disease and some cancers. Many types of joint pain are also related to weight.

Your joints

Joints are the parts of your body where two or more bones meet.

Fixed joints, like those in your skull, don’t move at all. The joints in your spine move a little, allowing you to bend and twist your torso. Other joints are more mobile. These include:

• Ball-and-socket joints like your shoulder, which allow backward, forward and sideways movements and rotations
• Hinge joints that only allow bending and straightening, like your fingers, knees, elbows and toes
• Pivot joints that allow limited rotating movements, such as in your neck
• Ellipsoidal joints like your wrists, which allow many different types of movement.

Your joints consist of more than bone, though. Those bones are held in place by many different types of soft tissues including:

• Cartilage and meniscus, which covers the bone surfaces
• Synovial membranes and fluid, which protect and lubricate the joint
• Bursas, fluid-filled sacs that cushion the friction
• Strong connective tissues including:
  • Ligaments, that surround and support the joint and limit its movements
  • Tendons on the side of each joint that connect bones to muscles.

What’s the link between weight gain and sore joints?

Excess weight has two key effects on your joints:

1. It puts more stress on weight-bearing joints like your hips, knees and ankles
2. It causes chronic inflammation which can lead to pain in other joints.

Let’s look at each of those in turn.

Weight creates an excessive load on your joints

When you walk, your knees experience a force equal to 1. 5 times your body weight. Let’s say you’re a 168 cm tall, 60-year-old woman who weighs 66 kg. Your BMI is 23.4, meaning you’re a healthy weight for your height. When you walk, your knees experience 99 kg of pressure.

Now, let’s imagine, you’re the same height but now weigh 90 kg. Your BMI is 31.9, which places you in the obese category. When you walk, your knees experience 135 kg of pressure. That’s a big increase.

What about weight and back pain? Well, it’s a similar story. Your spine supports your body’s weight and distributes the loads you encounter during rest and movement. When you’re overweight or obese, your spine has to bear the extra burden, which often results in lower back pain. Added to which, excess belly fat and weak core muscles deprive your spine of the support it needs. Weight contributes to a number of spinal conditions including spinal stenosis, degenerative disc disease and osteoarthritis.   

Weight causes chronic inflammation

As for inflammation, this is an emerging area of research and clinical practice. We know there’s an association between increased weight gain and increased inflammation though we’re still learning exactly how obesity triggers inflammation. It seems to be linked to your immune response.

Your immune system is responsible for fighting off infections, often with a defensive inflammatory response at the infection site which resolves when the infection clears. However, inflammation caused by obesity does not resolve. Instead it becomes a chronic problem. 

Your fat cells keep releasing proteins that travel around your body and cause inflammation. That’s why you’re twice as likely to develop osteoarthritis (OA) of the hand if you’re overweight rather than lean. If you’re obese and have OA in one knee, you’re 5 times more likely to get it in the other knee than someone who is a healthy weight. Furthermore, OA progresses more quickly and more severely in overweight or obese people who are more likely to need a hip or knee replacement.

Sagittal imbalance may exist as a primary condition or may be a consequence of other spinal conditions such as:

• Ankylosing spondylitis, a type of arthritis
• Kyphosis, excessive forward curvature in the spine
• Degenerative disc disease
• Traumatic injury
• A congenital defect present at birth
• Osteoporosis
• Neuromuscular conditions such as cerebral palsy, spina bifida, or muscular dystrophy
• A previous spinal fusion surgery that disrupts sagittal balance.

What can you do?

If you’re carrying extra kilos and experiencing joint pain then, yes, unfortunately those two things are probably linked.

Losing weight is the best thing you can do. We know that’s not easy. There are complex reasons why people gain weight and it’s not always easy to shift. We suggest you follow the general guidelines for losing weight and talk to your GP if you need more help and support.

Every little bit helps, though. A 2005 study found that every 1 lb of weight lost resulted in a 4-fold reduction in the load exerted on the knees. To put that in Aussie measurements, every half a kilo you lose takes 2 kg of pressure off your knees.

The more you lose, the better it gets. If you manage to shift 10-20% of your bodyweight, you may be able to significantly improve your pain levels, function and quality of life. 

How can the Victorian Orthopaedic Spine Service help?

Orthopaedic surgeons specialise in diagnosing and treating conditions that affect your bones and joints. We’re here to provide you with the advice and support you need to improve your joint pain. That may involve a hip or knee replacement, or it may involve more conservative treatments including medication or injections.

If you’d like help, please contact us today.

Disclaimer

All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion. Any surgical or invasive procedure carries risks.

About Dr David Edis

Dr David Edis is an Orthopaedic and Spine Surgeon. David’s areas of special interest include the management of adult spinal conditions as well as hip and knee replacements. He has extensive experience in all facets of spine surgery from simple to complex, covering cervical to lumbo-pelvic conditions. He is an active researcher and medical educator and believes in lifelong learning. He is constantly updating his skills and helping other surgeons.

Tags: back pain, weight gain

The Link Between Weight and Back Pain

Home » Blog » The Link Between Weight and Back Pain

We often talk about obesity and weight loss in relation to diabetes and heart disease.   But did you know, that losing weight can help resolve or prevent back pain. If you suffer from back pain, you know how frustrating and limiting it can be. What you may not know is that there is a link between back pain and your weight.

Excess weight and obesity are linked to high blood pressure, type 2 diabetes, heart disease, and stroke. It is no surprise that it also increases the risk for back pain, joint pain, and muscle strain. The lower back is particularly vulnerable to weight-related pressure.

Every extra pound in the belly = 7-10 pounds on the spine

Maintaining a healthy weight or losing weight can help ease
or prevent back issues and reduces stress on other joints as well. Dropping
just a few pounds can make a big difference to your back.

If you are heavier than your ideal weight, your muscles will
need to work harder to perform everyday tasks. 
By losing weight, you are reducing the strain on your back, including
the muscles, ligaments and discs.  

How Much Do You Need to Lose to Get Relief?

How thin is thin enough to get back pain relief?

I recommend staying within 10 pounds of your ideal weight to
keep your back healthy and pain-free.

The good news is that physical activity also helps manage back pain. In fact, exercise may be your best bet for preventing and managing chronic low back pain.

Exercise Programs for Weight Loss and Back Pain

Aerobic Activity and Back Pain

A key ingredient in nearly every type of weight loss
program, aerobic activity is any motion that uses the large muscles of the body
and is maintained continuously for at least 30 minutes.

Walking, and in particular, cycling, swimming, and aquatic
exercise are good low and moderate impact activity choices.

Thirty minutes of aerobic activity performed five days per
week is the amount generally recommended by experts for realizing health
benefits

Strength, Flexibility and Back Pain

It’s well-known that strengthening and stretching trunk
muscles (especially the abdominals) and muscles around the hips provides
support for upright body posture and for the spine itself.

Regular practice of yoga, Pilates or other mind-body
workouts can help you do just that.

Singh Snapshot

Weight gain can lead to lower back pain by compressing the lumbar spine in the lower back, which often results in a pinched nerve that leads to pain and other symptoms. People who are overweight and currently experiencing lower back pain may find that weight loss achieved by exercising regularly and healthy eating habits, may relieve some of the lower back pain.

Exercising improperly or too vigorously may irritate the pinched nerve in the lower back, causing the lower back pain you are experiencing to increase.

REMEMBER: For every pound you lose of belly fat, your back will feel 7-10 pounds lighter!

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Excess weight and lower back pain: how they are related

Let’s make a reservation right away: not only the lumbar, but also other parts of the spine can get sick in the presence of excess kilograms. Although it is the lumbosacral region that suffers most from the loads provoked by excess weight.

Weight and spine

At first glance, it seems that excess weight does not fundamentally affect the condition of the spine – except that a person may look more stooped, having extra pounds. But in fact there is a connection.

• Being overweight increases pressure on the bones and joints of the pelvis, hips, knees, and ankles.
• Under prolonged exposure to extra pounds, the structure of cartilage changes, the state of the ligaments changes.
• In a very fat person, gait changes, weight changes the nature of movements, and, consequently, the load on the limbs and spine becomes unnatural.

The human spine is very hardy, and at a young age, even with significant excess weight, it may not give any “distress signals” in the form of severe pain. However, with age, most overweight people complain of lower back pain. They are the most common among obese people.

Therefore, what is visible to the naked eye – stoop, change in posture in those who are overweight – is just the tip of the iceberg. In many, during the examination, a stronger than normal deflection in the lower back is found, while kyphosis develops, which is visible from the side as a strong stoop. The muscles and ligaments of the back are in constant tension. The situation is aggravated by the way of life: many overweight people move little, falling into the “vicious circle” of those who are getting fat: less movement – more weight – even less movement. However, movement is very important for the spine, including the lumbosacral region. Moderate and regular physical activity is recommended for lower back pain – also if you are overweight. Moreover, you don’t even need to do special exercises to begin with: it is important to accustom yourself to walking in situations where it is possible, for example, to go through several stops of transport or climb several floors up the stairs.

How to treat low back pain when overweight

All experts agree that it is necessary to normalize weight – as much as possible. Even if you cannot get close to your “ideal” weight, which you have calculated thanks to numerous calculators on the Internet, do not give up trying. Focus on the body mass index that is optimal for your height, consult a nutritionist, find time for physical activity and monitor nutrition. Over time, you will definitely get results.

And it’s not just weight loss and a feeling of satisfaction when looking at yourself in the mirror. The closer you are to your normal BMI (body mass index), the less often you will experience back pain. You will also suffer less from complaints of pain along the entire spine, which is characteristic of people who are overweight or obese.

The doctor will help you find out the specific reason why your lower back hurts. Perhaps extra pounds accelerated the development of osteochondrosis of the spine. Maybe because of the weight and increased load on the knees and lower legs, the gait and position of the body when walking changed, which caused pain in the lower back.

As already mentioned, one of the first recommendations for low back pain due to excess weight is physical activity and affordable physical activity. Start by walking short distances, swimming if possible, try yoga, cycling. Even with a slight weight loss, you will feel relief: in the literal sense, it will become easier for the knee and ankle joints, this will help reduce the load on the spine and make the pain in the lumbosacral region less intense.

In addition to non-drug methods – diet and physical activity – medications will help get rid of back pain. It is not recommended to abuse them, as the lower back can hurt for a long time, and constant medication causes side effects. However, with severe pain, medication should not be abandoned.

• Non-steroidal anti-inflammatory drugs in tablets are used (short-term, to relieve severe pain and inflammation if a nerve root has been entrapped).
• Topical preparations with anti-inflammatory or analgesic active ingredients (ointments, creams, gels, patches, compresses) are used.
• For long-term use, a complex of B vitamins can be prescribed. It is known that some of them can improve the conduction of impulses along nerve fibers, have anti-inflammatory and analgesic effects, thus reducing the need for the use of drugs from other groups. In particular, a combination of vitamins B1 and B6 has such properties, and it is important that vitamin B1 is contained in the preparation in the form of benfotiamine. It is a fat-soluble form of vitamin B1 that is easily absorbed and is superior to thiamine, the form of this vitamin used in most formulations. Benfotiamine is preferred, among other things, because of its ability to be rapidly absorbed in the intestines, quickly begin its action and quickly create a high concentration of vitamin B1 in the body, which is important for the treatment of back and lower back pain. For example, in the preparation of Milgamma tablets, benfotiamine (vitamin B1) is combined with vitamin B6 – both of them have the ability to improve the passage of nerve impulses, restore nerve fibers and positively affect the functioning of the nervous system.

However, you should not completely rely on medicines: if you have started the fight against excess weight, do not give up. The reward for your efforts will not only be self-confidence and satisfaction with your appearance, but also getting rid of lower back pain.

How does excess weight affect the joints? — Question-answer “Doctor OST”

Excess weight and joint pain are directly related. It is authentically known: in overweight women, the deformity of the joints occurs 4 times faster. And the point is not only in physical activity, but also in the metabolic disorders characteristic of obesity.

Adipose tissue is an independent endocrine organ that synthesizes hormones and biologically active substances and accumulates toxins. High blood sugar levels cause chronic inflammation in the body.

As a result, joints suffer, cartilage tissues are destroyed. That is why you complain not only about your knees, but also about pain in your upper limbs. I believe that there is a systemic disorder and treatment in such a situation requires a comprehensive one.

It is difficult to say what is primary in your case – the problem of excess weight and impaired metabolism or endocrine disorders and obesity as a result? But if you want to remove excess weight and joint pain at the same time, you need to start immediately.

In MC “Doctor Ost” joints are treated according to the author’s method, which has no analogues. We are ready to help even at a serious stage, when the destruction and inflammation of the joint has gone so far that other clinics will recommend the installation of a prosthesis. The latest technologies of regenerative medicine help in this, allowing you to literally re-grow the destroyed native joint. These are PRP-therapy, ACP, SVF (stromal vascular fraction of adipose tissue), alloplant.

Patients with excess weight are offered special treatment. In addition to the above methods, it is proposed to implant catgut threads or, as they are also called, slimness biothreads.