Weight loss and less back pain?

Alpha12

I've been experiencing increasing lower back pain lately. It used to be sporadic but now it almost borders on chronic. I have 2 things going on: SI joint pain and a touch of arthritis. I've been exercising all my life and now still do pilates, low-impact cardio and strength exercises. I do however have about 35 lbs to lose and even though I know that losing weight helps with back pain, I have not (believe it-or-not!) been properly motivated to finally lose the weight.

I would love to get some feedback on how losing weight has helped your back/joint pain. I need a kick in the butt. Thanks!

Vonny198334

Ahhh, so sorry you suffer with back pain - it's absolutely no joke! I've not got a condition so I can only imagine how sore you must be some days. Here's my story, for what it's worth....

I've always been prone to a sore lower back but put it down to just something I had to deal with. Then about 2 years ago, a trainee doc tried & failed to give me a lumbar puncture. Another Doctor eventually took over but boy...so so much pain! After that, my back pain did seem worse but I think due to maybe scar tissue rather than any actual damage (if you know what I mean). Basically it just added yet another spot to my back that hurt regularly.

One day last November I was bending down to switch on my scales (ironic, right?! This was way before I began my journey) & something just "went". Long story short, I was confined to the spare room where we keep our scales for 3 days. I had to crawl on my hands & knees to the bathroom next door to use the facilities. My lower back inflamed/filled with fluid so much that I also had sciatica. On day 3 of ice & heat, I decided to try the lower back exercises I found on the NHS website. Then I lay on the floor with my feet up for 20 mins. It was like a miracle cure. You'd think I'd take this as a sign to do something about my weight....noooope! I let some disappointing news get to me & comfort ate half a stone on instead. *Slow clap*

So for about 8 months my back nearly went more times than I could count & I was needing to do those exercises almost daily. I also lived in a back brace because I have a physical job (I know!) & would come home in tears some days. My lovely husband was forever rubbing my back & I was in my massage chair any chance I could get.

In July we decided to stop eating meat (just something we had been mulling over together)& in that first week I dropped 4lb. I wondered if I'd found my personal key to perhaps losing weight a bit more easily(read: little effort as possible!). Within 2 weeks I'd dropped my half stone plus a pound. Then I joined MFP. After a few more lbs had gone, I felt SO much better. I didn't need as many rubs or to get up at 3am to do back exercises before work. I decided there & then that this whole thing was worth doing. I hadn't realised how much I'd let my weight impede my life & my health.

I happened to see a video on YouTube of the wonderful RefitRev girls.(they have something for everyone & are so easy to follow) I have hated exercise my entire life but I wanted to try & even though I only managed about 10 mins the first time before I was dripping in sweat (and sore), I really enjoyed myself. I began doing it 2-3 times a week adding more songs in. As it stands, I now do it every day for 35/40 mins. I also bought a resistance band and started doing resistance training twice a week. I'm sure the squats/learning about form has helped me too.(Thanks to the person below for the reminder!!) This all had a knock on effect & I am unconsciously being more active than I have been in years. I so rarely sit down for more than 10mins at a time during the day now.

Honestly can't tell you the last time I had to ask my hubs to rub my back & today I actually had to dust off my massage chair - it's seen no action in about 2 months! I've a long way to go, but I've dropped 21lb so far & have a LOT of energy. But back pain? The odd twinge during my time of the month, that's it!

Sorry, that turned into a bit of an essay!! Really hope that you find something that works for you, even if it's a temporary change in your diet to kick-start your weight loss. Certainly for me that catalyst seemed to work. I know it's so incredibly hard to find motivation though. Your back hurts so you don't want to do much but because you aren't doing much - your back hurts!

I found small/slow changes led to big changes before I knew it, so if I was to offer any type of advice, it would be that. Best best luck with whatever you decide to do

justkeeprunning91

I had terrible episodes of debilitating low back pain every few months before I started losing weight. I'm still struggling a bit but the pain in less severe and it's longer between episodes. I've lost about 30 lbs since my last serious injury, but it didn't all get better right away. I think what's done the most good for me is strength training. I'm just finishing up week 4 of strong curves, and I feel so much better. Strong curves focuses mostly on glutes, and it seems to take a lot of pressure off of my back in daily life. So long story short, the weight loss helped a little, strength training helped a lot, especially when combined with weight loss.

Alpha12

Thank you very much for your replies. You both understand exactly how debilitating back pain can be. My recent episode was the first ever of such intensity that I was basically immobile for 4 days. Never again! I'm going to focus on doing my exercises and will have to find my own motivation to lose the weight. Thank you again.

seltzermint555

my lower back pain and frequent debilitating migraines both stopped almost totally when I lost weight (now have back pain once a year if I pull something, migraines occasionally feel like they're coming, but never get horrible). However, I had over 100 lb to lose, so that's a lot different. I still hope that your continued exercise & weight loss goals will help you to feel better and have less pain!

furiousmunchkin

I'm down 40lbs in six months and my lower back pain has definitely improved. It hardly bothers me anymore, and used to bother me daily.

Alpha12

Thank you very much for your replies. I hope that you continue to be pain-free because back ache is awful. This is exactly what I need to hear.

TJnTexas

From my experience, shedding weight definitely helps with reducing back pain. I have spinal stenosis caused by cracks in the L4 and L5 and compression of the disk in between, along with arthritis all along the spine. The pressure on the spinal cord used to cause searing pain down both legs. Getting rid of close to 30 pounds and strengthening the core has eased the pain a lot, all through just walking (the doc says no lifting over 50 pounds or running). Good luck in your quest for a pain free life!

stljam

Here is my personal recipe/experience with lower back pain.

Yes, losing weight did help with my lower back pain though it likely was more because my core was strengthening while losing the weight. It wasn't likely due to having the actual weight gone.

The stronger my abs/core are, the less my back pain is. Planks, planks, planks, and more planks.

The looser/more flexible my hamstrings are, the less my back pain is. Stretch, Stretch and more stretch.

When it is sore, get on it right away with ice and TENS.

Proper form in lifting is key for me as well, especially staying in plane while lifting things.

Good luck.

physio52

SI joint pain much reduced after losing over 10kilos. Also snoring much less now so my O H is pleased!!

sijomial

Three things have really helped me manage my back problems (major loss of lumbar disc height due to multiple herniations plus issues with my SI joints).

• Losing 30lbs of excess weight.
• Working really hard, but progressively, to strengthen my core muscles.
• Finding a brilliant Osteopath to treat the acute episodes and guide my rehab.

My prognosis at age 45 was spinal fusion surgery in the very near future. 12 years later I've just had a set of MRI scans done which showed very little spinal deterioration. Far fewer acute episodes, much reduced chronic pain (I lived on anti-inflammatory meds for years), far higher capabilities.

With the condition of my discs I have to be wary of vertical compression in the gym but losing 30lbs of compression in my daily life has made a big difference.

Alpha12

Thanks for everyone's input. I am motivated to lose 35 lbs and we'll see how that goes. In the meantime, I continue with my daily exercised to strengthen my core and improve flexibility. Over the summer I've focused on weight workout and have neglected stretching. I found out quickly that it's not a good idea. Thanks again!

ItsyBitsy246

I used to have terrible back pain! It started with bulging, then ruptured discs (L4-L5, L5-S1) but continued for years afterwards. I didn't notice any decrease in pain after losing about 30 pounds, but what DID help was when I started doing body squats.

Over the course of a few months I worked myself up to four sets of 25 *kitten*-to-ground squats a day, and the pain in my lower back is essentially gone. YAY!! I'm not a physiologist but I think that the squatting helped stretch and strengthen my hip flexors. Tight hip flexors can contribute to lower back pain, I've read.

STEVE142142

Losing weight is going to make a dramatic difference as far as back pain and joint pain.
I lost 80 lb and been maintaining that lost for about a year.

Just to give you a little background on the 57 year old male 6-foot for about 208 pounds. Half an arthritic knee that needs to be replaced and I've had a double hip replacement 2 years ago with a chronic bad back since I've been about 20 years old.

Since I lost the weight I noticed I don't have back pain as much. I still have the occasional twinges where I'm stiffer. I still have one of those days and I don't go to the gym. I haven't been to a chiropractor in almost 18 months and I used to max out my benefits visiting a chiropractor.

As far as knee pain I have an arthritic knee that needs to be replaced and I live with pain but I used to have on a scale 1 to 10, at least the 7. Now the pain is more like a one or two more of an annoyance. I still can't do a lot of stuff but my pain level is dramatically lower

jcummings6

After I had my son I had the worse back pain, it would have me in tears to get in/out of my car for days. The episodes would be almost weekly and last a couple days. I kept chalking it up to having had a baby but as he was slowly approaching 2 years old I knew that my weight and lack of inactivity was to blame. I've lost 40 pounds and I would say that once the first 25 pounds came off I haven't had ANY back pain since. My back gets sore from exercising but not the sharp SI pain I had. Good luck to you!

MsMaeFlowers

I used to always have a sore lower back. It hasn't bothered me in months. (Other than 1 specific episode that had an actual cause)

I think it was a combination of weight loss, and weight training that helped mine.

mangrothian

I have osteoarthritis, osteoporosis, and osteophytes (bone spurs) in my lumbar spine, which all happened before the ripe old age of 30 . It's partly genetic, partly because of the stress my spine was under when I weighed 160kg / 350lbs. I'm down 68kg now, and except for sporadic arthritic pain during cold weather, I'm almost pain free. And this is pain free when running, gardening, working, and during an active lifestyle in general.

Weight loss will not guarantee a loss of back pain, but I bet my buttons that there'll be a great improvement. Less weight = less stress on your spine.

That being said, if you can afford to see a physiotherapist, go to one, because there might be some underlying causes to the back pain that you're not aware of. They can help with exercises to strengthen your core to help support your spine and make it less injury prone as well.

LAMCDylan

When I was really overweight I had chronic back pain (extra weight, plus bad posture) and I would have sore knees and ankles if I stood for long periods. After dropping some weight all this pain went away. First of all, carrying around extra weight, especially a lot of extra weight, is going to exert more pressure on your joints. Another thing that helped with the back pain was just strengthening it through exercises. Your diet helps a lot too.

Aha123

I am so inspired by each and every one of these post! Thank you all so very much!
I too suffer from chronic lower back pain daily
I know weighing 239 pounds at 5'5 is stressful on my joints! Today I'm starting a new journey of hitting MFP calories and exercising slowly and consistently until I reach my first goal of 6 pounds off! Thanks again you all!!!
Be blessed in your own journeys

Alpha12

Thank you for sharing your experiences here. I've only lost about 5 lbs from the date of my original post but my SI joint/lower back pain while still present, is much decreased. It may or may not be related to the little weight loss, but I've gone back to doing pilates most days of the week. I stream pilates from a fairly challenging instructor who puts a lot of thought into her weekly schedules, and I feel like stretches and core and glutes strengthening exercises help me tremendously. I love working out with heavier weights, but for now, I'll concentrate on losing weight and core/back strengthening exercises.

Again, thank you for sharing your stories.