In a 2009 issue of the Archives of Internal Medicine, researchers revealed that low back pain is the second-most common cause of disability in the United States, and that more than 80 percent of the population experiences an episode of low back pain at some time. Excessive levels of physical stress, faulty movement patterns and bad posture can increase your susceptibility to pain during exercise. Losing weight not only does not normally cause back pain, it can increase your chances of having less pain. You can lose weight without back pain if you use the right strategy.
The Facts
Losing weight can reduce your risk of low back pain. A 2009 issue of the American Journal of Epidemiology revealed that the risk of low back pain is increased for overweight and obese people. A 2008 issue of the American Journal of Epidemiology reported that abdominal obesity may increase the risk of low back pain for women.
Considerations
A 2002 issue of the Journal of Physical Education, Recreation & Dance revealed that general strength training errors increase your risk of chronic and acute injury. Some of the typical training errors include: training too often, faulty weight selection, high velocity training, improper range of motion and failing to train symmetrically.
Features
A successful weight loss program should include a proper balance of lean protein, low-fat dairy foods and fiber-rich carbohydrates such as fruits, vegetables and whole grains. A 2001 issue of the Medical Journal of Australia revealed that low carb/high fat diets can lead to dehydration and weakness. You can reduce your risk of low back pain by providing your body with the proper nutrients to successfully execute your exercise program.
Types
In the 2007 issue of the Annals of Internal Medicine, researchers recommended yoga as a treatment for low back pain. Yoga is a form of exercise that can be used to help you lose weight and reduce the muscular imbalances that contribute to low back pain. Incorporate gentle forms of exercise such as yoga and low-intensity cardio into your fitness program.
Warning
Consult your physician before you attempt any new exercise program. Your physician can inform you of any exercises to avoid. Consult a personal trainer or private yoga instructor before beginning your program to learn the proper form and execution of various exercises or poses. Listen to your body. If an exercise feels uncomfortable and causes pain, stop immediately. Allow yourself adequate recovery time by planning a rest day after each exercise session.
References
- "Annals of Internal Medicine"; Diagnosis and Treatment of Low Back Pain: A Joint Clinical Practice Guideline from the American College of Physicians and the American Pain Society; R Chou et. al.; Volume 147, Issue 7; 2007
- "Journal of Physical Education, Recreation & Dance"; Performance Errors in Weight Training and Their Correction; J Downing and J Lander; Volume 73, Issue 9; 2002
- "American Journal of Epidemiology"; The Association Between Obesity and Low Back Pain: A Meta Analysis; R Shiri et. al.; October; 2009
- "American Journal of Epidemiology"; The Association Between Obesity and the Prevalence of Low Back Pain in Young Adults; R Shiri et. al.; January; 2008
- "Medical Journal of Australia"; Quick Weight Loss: Sorting Fad from Fiction; D. Roberts; Issue 175; 2001
