5 Best Ways To To Eliminate Back Pain With Weight Loss
Anyone can experience back pain, and it’s never a pleasant experience. Lower and upper back pains can be triggered by various movements and lack of movements. Obesity is a major cause of lower back pain for Americans, fortunately this can be resolved with weight loss. Proper dieting and exercise can give your body what it needs to shed those extra pounds and relieve your lower back of pain. Bariatric surgery is an option, as is Lap band surgery. But before you turn to surgery for weight loss you should consider a lifestyle change. The body is an amazing machine and capable of recovering itself without the need for any surgical procedures. Here are our top 5 ways to alleviate back pain.
This is a no-brainer, everyone knows that the body benefits from exercise, but not everyone takes the necessary steps to start and maintain a healthy exercise regimen. Depending on your condition and needs, a simple walk around the block every night after dinner is a great way to start. If you can join a gym, hire a personal trainer, or enroll in an activity that promotes movement like dance or martial arts then make it happen. There are plenty of gyms out there that offer everything from kickboxing to crossfit and the trainers are educated and ready to help you reach your weight loss goals. We interviewed Zac Aikin of Boxing Incorporated and he had this to say about the weight loss results his clients see in the first few months. “It’s an incredible journey that we love to be a part of, helping people is our number one goal. When someone comes in the gym that feels stuck, doesn’t have the motivation or discipline, or just doesn’t know what to do, we take them by the hand and guide them through the most amazing life journey they could imagine. It is such a rewarding aspect of what we do, to see the transformation happen makes all the struggles along the way worth it”. Those are encouraging words and an example of the type of trainers that are out there willing to help you make a change. Find someone to join you on your weight loss journey, start, and don’t give up until you reach your goals.
We placed diet after exercise for one reason, even if you are not eating 100% healthy you can still improve your weight and overall health with exercise. Dieting alone will help you lose weight, but your body will not benefit like it will from exercise. Dieting however goes together with exercise like a hand and glove. They are the perfect compliment to each other and should both be taken seriously and supervised by professionals if you are suffering from extreme obesity and back pain. Just like you would hire a personal trainer to help with your fitness goals, you should seek out the professional guidance of a nutritionist or dietician to help you with your meal planning. Dieting isn’t only about eating healthier, it’s about portion control and consistency. Eating meals at certain times of the day, and not eating after certain hours in the evening all play a role in getting your body tuned up like a good running car.
3. Maintain Good Posture
Posture plays a huge role in eliminating back pain and keeping your lower back healthy. Weight loss will help you keep better posture. Diet and exercise will allow you to drop the weight needed to keep better posture. Exercise will also allow you to strengthen your core and lower back which will give you the strength you need to posture up even before you have lost the weight. If you take the surgical route you will not benefit from the strength and conditioning needed to build those muscles that will support your posture. If a surgical procedure is something you decide to pursue, you will need to continue with physical rehabilitation and strength and conditioning to keep the weight off and build the muscle support needed to maintain a good posture.
4. Stretch Your Back
Tension in the back can cause extreme pain. This tension can be stress related or the direct result of bad posture and obesity. Whatever is causing tension and tightness in your back will need to be relieved. Weight loss can relieve the back muscles of unnecessary tension and provide relief of lower back tension. Stretching is one of the best things you can do to alleviate lower back pain. Stretching works wonders on the body and prepares your muscles and tendons for the physical transformation needed to lose weight, get healthy, and stay healthy. We spoke to Dr. Matt Colby of Arizona Biomechanics and he had this to say about the benefits of stretching out the lower back. “The back might be the most important component of the body to keep healthy on a day to day basis. Pain in the lower or upper back can lead to all sorts of problems. Sitting at your desk, recreational activity, or precious time spent with family can all be impacted from back pain. Stretching your back in the morning will improve mobility and can increase productivity throughout the day. It also acts as a preventative measure and reduces the risk of other back related injuries. Stretch, and stretch often. If you sit at a desk all day, stand up every hour and stretch your body. You will be better off from stretching.”
5. Use Ice Packs And Heating Pads
As you transition into the new you, your body will take time to adjust. During that adjustment period you may experience additional pain as a result of your exercise. We call this a good pain, as we build core strength and strengthen the lower back, the muscles will rebuild and that can cause soreness. A sore back can be treated with ice packs and heat pads. We recommend that if you are experiencing pain in the lower back you can apply an ice pack to bring down the swelling. Treat your back with ice packs for the first 24-48 hours as needed to relieve the pain. Using over the counter pain and inflammation relief is also an option. After a day or two of this you can begin to apply a heat pack to draw more blood back to the muscles and support the recovery process.
When it comes to back pain relief there are many different ways you can go about relieving the pain. The suggestions listed above is a great place to start. There are many other factors to take into consideration like sleep, lifestyle, work conditions, age, and level of activeness. While all these can play a role in your overall health, the top 5 ways to alleviate back pain that we listed are common ways that people can find relief quickly form their symptoms. If obesity is a factor, then weight loss should be your primary focus. Losing weight will not only improve the health of your back, but it will improve the overall health of your entire body, lower blood pressure, cholesterol, and become a factor in eliminating other diseases caused by obesity. Regardless of the weight loss methods you use, surgery, or hard work, both will require a healthy lifestyle change that consists of diet and exercise.