How does excess weight affect your joints and spine. What are the mechanisms behind weight-related joint pain. Can losing weight alleviate back pain and improve joint health. What strategies can help manage weight and reduce back pain.

The Mechanics of Joints and Their Vulnerability to Weight Gain

Joints are crucial components of our skeletal system, allowing for movement and flexibility. They come in various types, each serving specific functions:

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

Joints are complex structures composed of bones, cartilage, synovial membranes, and connective tissues such as ligaments and tendons. This intricate design allows for smooth movement but also makes joints susceptible to stress and damage, particularly when subjected to excess weight.

How Excess Weight Affects Your Joints

Excess weight impacts joints in two primary ways:

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

These factors contribute to joint pain and can accelerate the development of conditions like osteoarthritis.

The Biomechanics of Weight-Bearing Joints Under Pressure

When you walk, your knees experience a force equal to 1.5 times your body weight. This means that even a modest increase in weight can significantly amplify the pressure on your joints.

For example, a 168 cm tall woman weighing 66 kg (BMI 23.4, healthy weight) experiences 99 kg of pressure on her knees when walking. If the same woman weighs 90 kg (BMI 31.9, obese), the pressure increases to 135 kg – a substantial 36% increase.

The Spine’s Burden: How Extra Weight Affects Your Back

Your spine is designed to support your body weight and distribute loads during rest and movement. When carrying excess weight, especially around the midsection, the spine is forced to bear an additional burden. This often results in lower back pain and can contribute to various spinal conditions, including:

• Spinal stenosis
• Degenerative disc disease
• Osteoarthritis

Moreover, excess belly fat combined with weak core muscles deprives the spine of crucial support, further exacerbating back pain issues.

The Inflammatory Connection: Weight Gain and Chronic Pain

Recent research has unveiled a strong link between weight gain and increased inflammation in the body. While the exact mechanisms are still being studied, it appears that excess fat tissue triggers an immune response that leads to chronic, low-grade inflammation.

Unlike the temporary inflammation that occurs during infection or injury, obesity-related inflammation does not resolve on its own. Instead, fat cells continuously release inflammatory proteins that circulate throughout the body, affecting joints and other tissues.

The Surprising Impact on Non-Weight-Bearing Joints

Due to this systemic inflammation, even joints that don’t directly bear weight can be affected by excess body mass. For instance:

• Overweight individuals are twice as likely to develop osteoarthritis in their hands compared to those of healthy weight.
• Obese people with osteoarthritis in one knee are five times more likely to develop it in the other knee compared to individuals of normal weight.

These statistics highlight the far-reaching effects of weight gain on joint health beyond simple mechanical stress.

Sagittal Imbalance: A Hidden Consequence of Weight Gain

Sagittal imbalance refers to an abnormal alignment of the spine when viewed from the side. While it can occur as a primary condition, it’s often a consequence of other spinal issues, some of which can be exacerbated by excess weight:

• Ankylosing spondylitis
• Kyphosis
• Degenerative disc disease
• Osteoporosis
• Previous spinal fusion surgeries

Excess weight, particularly around the abdomen, can alter the body’s center of gravity, potentially leading to or worsening sagittal imbalance. This, in turn, can cause chronic back pain and difficulty maintaining proper posture.

The Weight Loss Solution: Small Changes, Big Impact

If you’re experiencing joint pain and carrying extra weight, there’s a good chance the two are related. The good news is that even modest weight loss can have significant benefits for joint health.

A 2005 study found that for every pound of weight lost, there was a four-pound reduction in knee joint stress among overweight and obese individuals with osteoarthritis. This means that losing just 10 pounds could reduce knee joint loads by 40 pounds, potentially alleviating pain and slowing disease progression.

Strategies for Healthy Weight Loss

Losing weight can be challenging, but there are several evidence-based strategies that can help:

1. Calorie control: Create a modest calorie deficit through portion control and healthier food choices.
2. Increased physical activity: Engage in low-impact exercises that don’t stress your joints, such as swimming or cycling.
3. Strength training: Build muscle mass to boost metabolism and provide better joint support.
4. Stress management: Reduce stress-related eating through techniques like meditation or yoga.
5. Adequate sleep: Aim for 7-9 hours of quality sleep per night to regulate hunger hormones.

Remember, sustainable weight loss is a gradual process. Consult with your healthcare provider or a registered dietitian for personalized advice and support.

Beyond Weight Loss: Holistic Approaches to Joint Health

While weight management is crucial for joint health, there are additional strategies to consider:

• Anti-inflammatory diet: Incorporate foods rich in omega-3 fatty acids, antioxidants, and fiber.
• Proper posture: Practice good posture to reduce strain on your spine and joints.
• Ergonomic adjustments: Optimize your work and living spaces to minimize joint stress.
• Regular stretching: Maintain flexibility to reduce the risk of injury and improve joint function.
• Supportive footwear: Wear shoes that provide adequate arch support and cushioning.

These approaches, combined with weight management, can significantly improve joint health and reduce pain.

When to Seek Professional Help for Joint Pain

While weight loss and lifestyle changes can often alleviate joint pain, there are instances where professional medical intervention may be necessary. Consider consulting a healthcare provider if:

• Pain persists despite weight loss efforts
• You experience sudden or severe joint pain
• Joint pain is accompanied by swelling, redness, or warmth
• You have difficulty performing daily activities due to joint pain
• You notice joint deformities or changes in joint appearance

A healthcare professional can provide a comprehensive evaluation, diagnose any underlying conditions, and recommend appropriate treatments, which may include physical therapy, medications, or in some cases, surgical interventions.

The Role of Specialists in Managing Weight-Related Joint Issues

Depending on your specific situation, you may benefit from consulting with various specialists:

1. Rheumatologist: Specializes in diagnosing and treating arthritis and other inflammatory joint conditions
2. Orthopedic surgeon: Focuses on surgical interventions for joint problems
3. Physiatrist: Specializes in physical medicine and rehabilitation
4. Endocrinologist: Can help manage hormonal imbalances that may contribute to weight gain
5. Registered dietitian: Provides personalized nutrition advice for weight management and overall health

Working with a multidisciplinary team can ensure you receive comprehensive care tailored to your individual needs.

The Future of Weight Management and Joint Health

As research in this field continues to evolve, new approaches to managing weight-related joint issues are emerging. Some promising areas of study include:

• Targeted anti-inflammatory therapies
• Personalized nutrition based on genetic profiles
• Advanced biomechanical interventions to reduce joint stress
• Regenerative medicine techniques for joint repair

These developments offer hope for more effective treatments and potentially even preventive strategies for weight-related joint problems in the future.

The Importance of Early Intervention

One key takeaway from current research is the importance of addressing weight-related joint issues early. Early intervention can help prevent the progression of joint damage and may even reverse some of the negative effects of excess weight on joint health.

If you’re concerned about your weight and its impact on your joints, don’t wait to take action. Start with small, sustainable changes to your diet and activity levels, and seek professional guidance when needed. Remember, every step towards a healthier weight is a step towards healthier joints and a more active, pain-free life.

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.