About 80-percent of people will experience low back pain at some point in their lives. Perhaps just as many people look in the mirror and feel the need to shed some weight. If you fall into both categories, here is some good news: You may be able to reduce your back pain by reducing belly fat.

The relationship between an aching back and belly fat

“Being overweight doesn’t necessarily directly cause back pain, but there is research to support that being overweight increases your risk for developing low back pain,” said Dr. Andrea Peterson, a physical medicine and rehabilitation specialist at Marshfield Clinic.

More weight around the midsection adds pressure to the lumbar spine and may increase the arch of your lower back. Too much weight in the stomach area also can accelerate lumbar degenerative disc disease and arthritis. Both are conditions that develop in the spine with age. Degenerative disc disease occurs when the discs in between the vertebrae wear down and lose some of their ability to cushion the spine.

It’s all connected

Excess weight exacerbates and slows recovery of low back pain for some people. For others, it’s just one factor in the back pain equation.

“Back pain can result from a strained muscle, or it could involve the joints, discs or nerves in the back,” Dr. Peterson said. “A majority of the time, it’s a combination of factors that contribute to low back pain.”

Excess weight can intensify back pain stemming from muscle strain, joint issues and disc pressure to a level the pain would not have reached in a person who is not overweight.

“When you are overweight, there is more stress on the lumbar spine, which can create increased arch in the low back,” Dr. Peterson said. “This negatively impacts posture with increased muscle tightness in the legs, which can increase pressure in the knees, ankles and feet. It’s all interconnected.”

Core exercises can help

Weight loss through exercise and diet is extremely important. However, strengthening your core muscles is even more important when it comes to back pain. Dr. Peterson encourages core strengthening exercises to build muscle and better support the spine. This will relieve pressure on the discs, joints, and other spinal elements.

Dr. Peterson noted that some patients struggle to do exercises because they can make the pain worse. In those instances, she recommends being active in any way possible.

“We may try out aquatic exercises, which patients tolerate better with the elimination of gravity and the therapeutic effect of water” Dr. Peterson said. “I always encourage people to approach weight loss and exercise slowly. Going for a slow walk, riding on a stationary bike with low resistance, or doing gentle pool exercises is a good start.”

Getting the help from a licensed nutritionist is also recommended when starting a diet for weight loss.

For back pain help, talk to a Marshfield Clinic Health System provider.

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