Is your belly fat contributing to your back pain? It’s a question many people might not consider when experiencing discomfort, but the connection between abdominal fat and body pain is more significant than you may think. In recent years, healthcare professionals have increasingly recognised how excess belly fat can impact overall health, particularly when it comes to the musculoskeletal system. We spoke to our expert Dr Rohit Lamba, Head of Department and Senior Consultant, Bone, Joint Replacement and Orthopaedics, SHALBY Sanar International Hospitals, Gurugram, who explained the connection between belly fat and back pain and listed its management measures.
The Spine and Its Role in Body Mechanics
The spine serves as the central support system for the entire musculoskeletal structure, designed for both strength and flexibility. It plays a vital role in supporting the body and allowing for movement, helping you perform everyday tasks, from bending down to tie your shoes to lifting heavy objects.
"However, the presence of excess belly fat can disrupt this delicate balance. When an individual has a potbelly, it can alter the natural curvature of the spine, leading to significant implications for overall posture and comfort," said Dr Lamba.
According to a 2023 study, a higher BMI is recognised as a risk factor for chronic low back pain. Specifically, a BMI exceeding 30 kg/m² is classified as obesity. In 2016, 13% of the global adult population aged 18 and older was obese, with 11% of men and 15% of women falling into this category.
Carrying extra weight around your abdomen can affect how your body feels. When your stomach protrudes, it pulls your spine forward, which can stretch the muscles and ligaments around your spine. This stretching creates extra pressure on the spinal discs, the cushions that sit between your vertebrae. When these discs are under too much pressure, it can lead to discomfort and pain. Ideally, when your spinal curves are in proper alignment, your body weight is distributed evenly, which helps to reduce stress in any one area and keeps you feeling more comfortable.
Also Read: Post Pregnancy Care: Causes Of Back Pain And How To Manage It
Muscle Imbalance and Body Pain
Maintaining this balance requires strong and flexible muscles in the back, abdomen, and legs. However, many people with excess abdominal fat find that their abdominal muscles are weak and unable to provide adequate support to the lower back. “As a result, the back muscles are left to compensate for this deficiency, leading to strain and discomfort. This imbalance can manifest as chronic back pain, making everyday activities more challenging”, explained Dr Lamba.
“Furthermore, the lower part of the spine requires proper support to function correctly. Weak abdominal muscles fail to provide the necessary support, forcing the back muscles to work overtime. Over time, this added strain can lead to muscle fatigue and even injury. Thus, the cycle continues: belly fat leads to weak abdominal muscles, which then contributes to back pain,” added Dr Lamba.
Also Read: PCOS, Obesity, And Infertility: Expert Explains Their Connection And What You Should Know
The Importance of a Balanced Diet and Exercise
If you’re experiencing back pain linked to excess abdominal fat, it’s crucial to take action. Adopting a balanced diet and incorporating regular exercise into your routine can help you not only reach and maintain a healthier weight but also strengthen your muscles. Losing weight, particularly in the abdominal area, can help alleviate pressure on the spine, allowing for better alignment and reduced pain.
Incorporating physical activities into your daily routine is essential. Focus on exercises that strengthen the core muscles, including the abdomen, back and pelvic floor. Strengthening these muscle groups can improve your posture and help support the spine more effectively. Activities like Pilates, yoga, and strength training are excellent options for building core strength.
It’s equally important to pay attention to your diet. Eating a well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains can support your weight loss goals while also providing essential nutrients for muscle health. Avoiding processed foods, sugary drinks, and high-fat snacks can also help you manage your weight effectively.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]