Lose Weight From Your Lower Back

We often talk about obesity and weight loss in relation to diabetes and heart disease.  But did you know, that losing weight can help resolve or prevent back pain. If you suffer from back pain, you know how frustrating and limiting it can be. What you may not know is that there is a link between back pain and your weight.

Excess weight and obesity are linked to high blood pressure, type 2 diabetes, heart disease, and stroke. It is no surprise that it also increases the risk for back pain, joint pain, and muscle strain. The lower back is particularly vulnerable to weight-related pressure.

Maintaining a healthy weight or losing weight can help ease or prevent back issues and reduces stress on other joints as well. Dropping just a few pounds can make a big difference to your back.

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If you are heavier than your ideal weight, your muscles will need to work harder to perform everyday tasks. By losing weight, you are reducing the strain on your back, including the muscles, ligaments and discs.

The good news is that physical activity also helps manage back pain. In fact, exercise may be your best bet for preventing and managing chronic low back pain.

A key ingredient in nearly every type of weight loss program, aerobic activity is any motion that uses the large muscles of the body and is maintained continuously for at least 30minutes.

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It’s well-known that strengthening and stretching trunk muscles(especially the abdominals) and muscles around the hips provides support for upright body posture and for the spine itself.

Weight gain can lead to lower back pain by compressing the lumbar spine in the lower back, which often results in a pinched nerve that leads to pain and other symptoms. People who are overweight and currently experiencing lower back pain may find that weight loss achieved by exercising regularly and healthy eating habits, may relieve some of the lower back pain.

Exercising improperly or too vigorously may irritate the pinched nerve in the lower back, causing the lower back pain you are experiencing to increase.Back pain is one of the most common and most troublesome problems that people experience. Eight out of 10 individuals will struggle with back pain during some point in their life, the US National Library of Medicine reports. Low and chronic back pain can be aggravated by many triggers. Mechanical stress, excessive strain, muscle weakness, poor sleeping position, lack of exercise and excessive weight could all contribute to making the situation worse.

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The good news is that chiropractic ranks among the most popular and effective treatment options available today for back pain. Through the chiropractic adjustment, chiropractors not only help ease the pain but also work toward correcting the problem. According to chiropractors, spinal adjustments can deliver even better results when combined with weight loss.

Individuals that are classified as overweight or obese are much more likely to experience back pain than people that aren’t according to the American Obesity Association.

Obesity prevents individuals from engaging in everyday physical activities, as well as healthy exercises. These are essential for strengthening the core muscles. A stronger core can take some of the burden away from the back, thus making back pain less likely.

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In addition, the spinal cord becomes excessively burdened in the case of obese individuals. This is because it’s trying to compensate for the additional weight, which can cause tilting and uneven stress. Both of these can contribute to serious and chronic back pain. Thus the reason obesity is one of the most prominent aggravating factors in the case of lower back pain.

According to weight loss experts and chiropractors, weight loss can contribute to partial or complete reduction in the back pain symptoms. The research on the connection between weight loss and back pain is still insufficient but numerous practitioners report that they’ve seen cases of patients experiencing serious reduction in pain after losing weight.

Obviously, this occurs because the extra weight is taken off the spine. As a result, the spine doesn’t experience further stress. Especially when a chiropractor realigns the vertebral column through multiple sessions of chiropractic adjustments.

Lower Back Body Weight Workout

According to the American Spine Society, individuals that stay within 10 pounds of their ideal weight are the ones least likely to experience spinal problems, particularly chronic lower back pain.

Besides aiding in weight loss, exercise is also great for strengthening the core muscles and guaranteeing a proper distribution of the body’s weight throughout the spine. Stronger muscles, less weight and better posture will provide amazing long-term benefits for chiropractic patients that suffer from back pain.

If you need more pointers on how to incorporate weight loss and exercise in your daily routine, speak to your local chiropractor. He or she is more than competent to guide you along the way. If you aren’t currently seeing a chiropractor, give us a call. We’re here to help!There is often talk about belly fat and how mums always want to get rid of that, but something that can be forgotten is trying to target your back fat. With the right exercise and diet you can have get your back looking fit and toned.

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Before looking at what you can do to get rid of back fat, consider where it’s located as this will shape how you target this area for weight loss.

The best way to locate the area you most need to target is to stand facing away from a mirror with another mirror or your phone over your shoulder checking out the reflection of your back. It would also be good to take some photos from this angle as well to track your progress as you work on your back.

Once you have worked out your main target areas it’s time to work on how to lose the back fat. Like any type of weight loss the two most important things that you need to adjust in order to target any area is to look at the food you consume and the exercises you do. What should I eat to help lose back fat?

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High protein calorie-filled diet will help you build muscle and reshape the way your back appears and therefore help you lose back fat. Also a diet rich in fibre and low in sodium will help you drop excess weight or water weight your body may be storing in your back.

You should also try to work on a calorie deficit whereby you are burning more calories than you are consuming. Making sure to not go into unhealthy levels of deficit, cutting down maybe 200-300 calories a day will help you burn back fat quicker. Exercises to help you target your back fat

When it comes to losing back fat including some HIIT training will give you the intensity you need to burn the calories that may otherwise be stored as fat on your back. This will help you burn the most calories in the least amount of time.

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The best way to reshape your body is to include exercises into your workout routines that specifically target the areas you feel most self-conscious about. Depending on where the fat is located you can find exercises to target these areas:

“Throw back to my first back shot with the Healthy Mummy when I was so proud I’d just hit 14 stone (after starting at 17 stone).

I’m on a bit of a plateau at the moment as life is a whole level of crazy – but I’m eating well, drinking my water, moving my body every day.

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Firmer, stronger and fitter. Hannah has lost 4.7 stone and dropped 4 dress sizes following The Healthy Mummy 28 Day Weight Loss Challenges.

Brooke has lost close to 5 stone with The Healthy Mummy 28 Day Weight Loss Challenges and exercises and now cuts a perfect figure.

A regular at the gym, she continues to focus on strength and toning exercises and is looking forward to taking part in an upcoming body building competition. Woo Hoo! We are very excited for Brooke and know she is going to do great. 4. Sheree Keehan

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Sheree has significantly slimmed down and toned up her back, waist and hips after losing 1.5 stone with The Healthy Mummy Challenges.

“Excited to see the scales this morning in the 60’s for the first time in years but seeing a bit of muscle slowly build is just as exciting.

I can’t wait to see where I am in another few months time. I have to thank you all for the inspiration it has helped me so much”.

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Her transformation has been achieved by following The Healthy Mummy 28 Day Weight Loss Challenge meal plans and Healthy Mummy Smoothies and doing regular HIIT classes.

Changes take time. They take consistency, dedication and hard work day in and day out. Don’t give up when it gets too hard. All your efforts will pay off and will definitely be worth it in the end.”

The Healthy Mummy team are blown away by these ladies and their incredible body transformations. Join these mums and regain your health and energy!

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