How does weight gain affect lower back pain. What are the mechanisms linking excess weight to joint discomfort. Can weight loss alleviate back pain symptoms. What are effective strategies for managing weight-related back issues.

The Relationship Between Weight Gain and Joint Stress

Excess weight can significantly impact our joints, particularly those that bear the brunt of our body weight. When we gain weight, the stress on these joints increases proportionally, often leading to discomfort and pain. But how exactly does this process work?

Consider this: For every step you take, your knees experience a force equivalent to 1.5 times your body weight. This means that even a modest weight gain can dramatically increase the pressure on your joints. For instance, a person weighing 66 kg exerts about 99 kg of pressure on their knees when walking. If that same person were to gain weight and reach 90 kg, the pressure would increase to 135 kg – a substantial difference that can lead to joint problems over time.

The Spine’s Burden

The spine, being the central support structure of our body, is particularly susceptible to the effects of weight gain. As we add extra pounds, our spine must work harder to distribute this additional load during both rest and movement. This increased burden often manifests as lower back pain, a common complaint among individuals carrying excess weight.

Moreover, excess abdominal fat combined with weak core muscles can deprive the spine of crucial support, exacerbating the problem. This combination of factors contributes to various spinal conditions, including:

• Spinal stenosis
• Degenerative disc disease
• Osteoarthritis

The Inflammatory Response to Weight Gain

Beyond the mechanical stress, weight gain also triggers a more insidious effect on our joints: chronic inflammation. This is an area of growing interest in medical research, as we continue to uncover the complex relationship between obesity and inflammatory responses in the body.

How does excess weight lead to inflammation? The process appears to be linked to our immune system. Typically, our immune system responds to infections with localized inflammation that resolves once the threat is eliminated. However, in the case of obesity, this inflammatory response becomes chronic and systemic.

Fat cells in overweight individuals continuously release proteins that circulate throughout the body, promoting a state of low-grade, persistent inflammation. This chronic inflammation can affect joints throughout the body, even those not directly bearing weight.

Osteoarthritis and Obesity

The link between obesity and osteoarthritis (OA) is particularly striking. Research has shown that overweight individuals are twice as likely to develop OA in their hands compared to those of a healthy weight. For obese individuals with OA in one knee, the risk of developing it in the other knee is five times higher than for those at a healthy weight.

Furthermore, obesity not only increases the risk of developing OA but also accelerates its progression. Overweight and obese individuals are more likely to require hip or knee replacements due to severe OA.

Sagittal Balance and Its Role in Back Pain

While weight gain directly impacts joint health, it’s also crucial to consider how it affects our overall posture and spinal alignment. One key concept in this regard is sagittal balance, which refers to the ideal alignment of the spine when viewed from the side.

Sagittal imbalance can occur as a primary condition or as a consequence of various spinal disorders. Some conditions that may lead to or exacerbate sagittal imbalance include:

1. Ankylosing spondylitis
2. Kyphosis
3. Degenerative disc disease
4. Traumatic injuries
5. Congenital defects
6. Osteoporosis
7. Neuromuscular conditions like cerebral palsy or muscular dystrophy
8. Previous spinal fusion surgeries

Weight gain can compound these issues by altering the body’s center of gravity and placing additional stress on the spine, potentially worsening sagittal imbalance and contributing to back pain.

The Positive Impact of Weight Loss on Joint Health

Given the clear connection between weight gain and joint pain, it’s natural to wonder about the potential benefits of weight loss. Can shedding excess pounds alleviate joint discomfort and improve overall joint health?

The answer is a resounding yes. Even modest weight loss can have significant positive effects on joint health and pain levels. 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 knee osteoarthritis. This means that losing just 10 pounds could take 40 pounds of pressure off your knees.

Benefits Beyond Weight-Bearing Joints

While the impact of weight loss is most noticeable in weight-bearing joints like the knees and hips, the benefits extend throughout the body. By reducing overall inflammation, weight loss can also alleviate pain in non-weight-bearing joints, such as those in the hands and wrists.

Additionally, weight loss often comes with improved muscle strength and flexibility, which can further support joint health and reduce the risk of injury.

Strategies for Managing Weight-Related Back Pain

If you’re struggling with back pain related to weight gain, there are several strategies you can employ to manage your symptoms and improve your overall health:

• Gradual weight loss through a balanced diet and regular exercise
• Low-impact exercises like swimming or cycling to reduce stress on joints
• Strength training to improve muscle support for joints
• Proper posture and ergonomics to minimize strain on the spine
• Physical therapy to address specific joint issues and improve mobility
• Pain management techniques, including both medication and non-pharmacological approaches

Remember, it’s essential to consult with healthcare professionals before starting any new exercise or diet regimen, especially if you’re dealing with chronic pain or have existing health conditions.

The Role of Nutrition in Joint Health and Weight Management

When discussing the relationship between weight gain and joint pain, it’s crucial to consider the role of nutrition. A well-balanced diet not only aids in weight management but can also directly impact joint health through its effect on inflammation and tissue repair.

Anti-Inflammatory Foods

Certain foods have been shown to have anti-inflammatory properties, which can help reduce joint pain and stiffness. These include:

• Fatty fish rich in omega-3 fatty acids (e.g., salmon, mackerel, sardines)
• Colorful fruits and vegetables high in antioxidants
• Nuts and seeds
• Olive oil
• Green tea
• Whole grains

Incorporating these foods into your diet may help manage inflammation and support overall joint health.

Foods to Limit

On the other hand, some foods may contribute to inflammation and should be consumed in moderation:

• Processed foods high in trans fats
• Refined sugars
• Excessive red meat
• Alcohol

By focusing on a balanced, nutrient-rich diet, you can support both weight management and joint health simultaneously.

The Psychological Aspect of Weight-Related Back Pain

While the physical aspects of weight gain and back pain are well-documented, it’s equally important to consider the psychological impact. Chronic pain, especially when coupled with weight issues, can significantly affect an individual’s mental health and quality of life.

The Pain-Mood Cycle

Chronic pain can lead to mood disorders such as depression and anxiety. These mood changes can, in turn, exacerbate the perception of pain, creating a challenging cycle. Additionally, mood disorders may lead to behaviors that further contribute to weight gain, such as emotional eating or reduced physical activity.

Breaking the Cycle

Addressing the psychological aspects of weight-related back pain is crucial for comprehensive management. This may involve:

• Cognitive-behavioral therapy to address pain-related thoughts and behaviors
• Mindfulness and relaxation techniques to manage stress and pain perception
• Support groups for individuals dealing with chronic pain or weight issues
• Working with a mental health professional to address any underlying mood disorders

By addressing both the physical and psychological aspects of weight-related back pain, individuals can develop a more holistic approach to managing their condition and improving their overall well-being.

Innovative Approaches to Managing Weight-Related Joint Issues

As our understanding of the relationship between weight gain and joint health evolves, so too do the strategies for managing these issues. Several innovative approaches have emerged in recent years that show promise in addressing weight-related joint problems:

Wearable Technology

Advanced wearable devices can now track not only steps and calories burned but also provide insights into posture, gait, and joint stress. This data can help individuals make real-time adjustments to their movement patterns, potentially reducing joint strain.

Personalized Exercise Programs

With the advent of AI and machine learning, it’s becoming possible to create highly personalized exercise programs that take into account an individual’s weight, joint health, and overall fitness level. These programs can adapt in real-time based on progress and feedback, optimizing the balance between effective weight loss and joint protection.

Regenerative Medicine

While still in its early stages, regenerative medicine techniques such as stem cell therapy and platelet-rich plasma (PRP) injections show promise in repairing joint damage and reducing inflammation. These treatments could potentially offer new options for individuals dealing with severe joint issues related to weight gain.

Virtual Reality Therapy

Virtual reality (VR) is being explored as a tool for both pain management and exercise motivation. VR programs can distract from pain during physical therapy sessions and create engaging, low-impact exercise environments that encourage regular activity.

As research in these areas continues, we may see even more innovative solutions for managing the complex interplay between weight gain and joint health.

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.