Low Back Pain and your Weight

There is a bidirectional association between obesity and low back pain.  This means that obesity may cause low back pain or low back pain might lead to obesity.  Carrying extra weight, especially in the abdominal region, increases the load on the spine by causing increased compression and shear on the low back.   Obesity is also associated with disc degeneration and a decrease in spinal mobility.  Low back pain, especially chronic low back pain, decreases the desire or ability to exercise and even simple movements can become painful and thus avoided.  This reduction of activity can cause weight to increase, causing further pain.  As you can see if you have low back pain and/or excess weight it is important to treat both as they promote each other.

We all know that we can eat to reduce our weight but you can also eat to reduce your pain.  So what should you eat?

Fruits and vegetables – Too easy?  Fruits and vegetables are filled with vitamins, minerals, fiber, phytochemicals and antioxidants that help reduce inflammation and promote healthy tissue.

Protein sources – yes more than just for muscles.  They type of protein you eat can either promote or inhibit inflammation and cell health.  Focus on lean poultry, fish and fatty seafood for healthy omega-3 fatty acids.  Soy products, legumes and nuts especially walnuts, almonds and pecans are also good sources of protein accompanied by healthy fats.

Fluids – staying hydrated is most important to tissue health.  Drink plenty of water, about 3 liters, every day.  100% fruit juices, tea, vegetable juice and low-fat milk are also good choices.

You should also avoid certain foods that can increase inflammation and decrease tissue health.  Reduce saturated fat intake by lowering your intake of fatty red meats, bacon and sausage.  Lower your intake of highly processed foods such as white flours and products with added sugars such as soda, pastries, candy, and desserts.

The great thing about eating foods to reduce your pain is that you will also help to reduce your weight.