As per the National Institute of Neurological Disorders and Stroke, 80% of us had back pain at some point in life. Being obese comes with various medical conditions, and back pain is one of the commonest problems that arise during weight gain. As per American Obesity Association (AOA) face sheets 2002, “Health effects of Obesity,” People who are obese often are at a greater risk of developing back pain, joint pains, and muscle strain than those who are not obese. According to American Obesity Association, musculoskeletal pain especially back pain, is most common in nearly one-third of Americans who are not obese. As you gain weight, the problem will start worsening and start affecting your activities of daily living.
TIPS TO SAY GOODBYE TO BACK PAIN
- Keep a bathroom scale and check your weight daily. If it is up, do not lose hope and try harder.
- Avoid aggravating movements/acts. Observe yourself throughout the day and try to figure out what are all factors increase the pain. Make a note for relieving factors also.
- Diet modification is a must. However, do not go for “dieting”; instead, some diet modifications will do the trick.
- Behavioral modifications are very much needed. Walk as much as your body allows, do not overstrain. While lifting, do not bend over.
- Do not stand or sit for longer periods of time. Try to get out of the chair after 20-30 minutes.
- Try to get yourself a footstool if you have a sitting job. It will really help.
- Try to correct your posture.
- Start with low-intensity exercises. Whenever you start planning to do the exercises, contact your physical therapist.
- Whenever you wake up in the morning, do some back exercises, e.g., stretching and strengthening exercises. This will ease off muscle stiffness and improve blood circulation in that area. As a result, you will feel more active throughout the day.
- Avoid lifting anything heavy as this can cause aggravation of lower back pain.
