Can Weight Loss Cause Back Pain? 10 Causes and Quick Fixes

Contents Show

As you’re on your weight loss journey, you might be thinking -  

"Can weight loss cause back pain?"

And you're not alone in asking this question.

So in this blog post, we'll explore what causes back pain when losing weight, and also some super quick fixes to help you maintain a healthy and pain-free lifestyle.

So, let's dive in!

What causes back pain while you’re losing weight?

Changes in your posture

Weight loss can lead to changes in your body's centre of gravity, affecting your posture. You’re going from carrying a belly that puts pressure on your back, to not carrying one at all. (1)

To improve your posture, try the following tips:

• Stand and sit up straight with your shoulders pulled back

• Keep your head in a neutral position, not tilted forward or backward

• Engage your core muscles when standing or sitting

• Make sure your computer screen is at eye level. If you work at a desk (a stand up desk is even better)

• Use a lumbar roll or cushion to support your lower back when sitting

Muscle imbalances

You may have noticed now that you’re losing weight you have muscle imbalances. This can put extra stress on your spine. (2)

To balance out your muscles, here are a few tips:

• Make sure you’re including strength training exercises for your whole body, with a range of single arm and leg exercises so one side isn’t stronger or bigger than the other

• Include stretching and flexibility exercises in your routine

• Get help from a coach to make sure you’re exercising with proper form

Weight loss can lead to a loss of muscle tone

Weight loss can lead to a loss of muscle tone, including muscles that support your spine. (3)

To prevent loss of muscle tone, try these tips:

• Engage in regular resistance training to maintain your muscle tone

• Make sure you eat a healthy balanced diet with a good amount of protein to keep your muscle toned and strong

• Don't rely solely on cardio for weight loss; combine this with strength training for the best results

Overdoing it with exercise

How do you feel when you’ve had lots of intense exercise sessions back to back?

Overdoing your workouts can cause tired muscles and ultimately injury to your back.

To prevent over-exercising, follow these guidelines:

• Plan rest days to allow your body to recover (we recommend 1 workout every 24-72 hours) (4)

• Most people make the mistake of going in too hard too quick. So gradually increase the intensity and duration of your workouts.

• Listen to your body and stop exercising if you feel pain or discomfort

• Get 7-9 hours of sleep each night (5)

Dehydration may increase back pain

How do you feel when you haven’t drank enough water throughout the day?

Dehydration can cause you muscle cramps and back pain. (6)

To prevent dehydration:

• Drink plenty of water throughout the day

• Monitor your urine colour – the clearer the better hydrated you are

• Hydrating isn’t just what you drink but what you eat. Eating water-rich foods like fruits and vegetables will help a lot

Poor form when exercising can cause back pain

Do you feel like there are certain exercises you could do with working on?

Poor form when you’re exercising can lead to injury and pain in your back.

Here are a few ways you can make sure you’re exercising with proper form:

• Keep your core muscles engaged. This takes the pressure of your back for most exercises

• As a rule of thumb, keep your back straight throughout each exercise you do

• Work with a coach that can look at your own technique

• Spend time learning the correct technique for each exercise

• Pay attention to how you’re feeling throughout each exercise, and write down or tell your coach how you felt

Losing weight rapidly can increase pain in your back

Rapid weight loss may mean you lose muscles that support your back. This can cause strain and lead to back pain.

To prevent rapid weight loss, consider these tips:

• Aim for a healthy weight loss rate of 1 to 2 pounds per week.

• Follow a healthy balanced diet – including fruits, vegetables and protein

• Avoid extreme calorie restriction - extreme diets rarely work, and most of the time people pile the weight back on

• Journal how you feel each day and make changes to your diet, and exercise schedule where necessary

Weak core muscles

Weak core muscles can contribute to back pain. To strengthen your core, try these exercises:

• Planks (front and side)

• Glute bridges

• Bird dogs

• Curl ups

Stress and anxiety

When you’re stressed or anxious, do you notice that your muscles feel tense?

When you’re tense this can feel like muscles are being pulled and overstretched, which can cause back pain. (7)

To feel less stressed and anxious, try these techniques:

• Practice deep breathing exercises.

• Engage in mindfulness meditation – we prime every morning and use headspace at night

• Do stuff you enjoy. Do you like to dance? Spend time with your friends?

• Follow a healthy balanced diet

• Exercise regularly

Underlying medical conditions can cause back pain

You may have underlying medical conditions that are contributing to your back pain.

Do you have:

• A herniated or bulging disk

• Osteoarthritis

• Spinal stenosis

• Fibromyalgia

• Spondylolisthesis

• Sciatica

• Inflammatory conditions like rheumatoid arthritis, psoriatic arthritis

If you are unsure, or said yes to any of the following, we recommend you go and see your doctor and get checked.

Can weight loss cause back pain?

Yes, weight loss can cause back pain due to factors such as changes in posture, muscle imbalances, loss of muscle tone, over-exercising, dehydration, poor exercise form, rapid weight loss, weak core muscles, stress, and underlying medical conditions.

However, by implementing preventive measures and addressing these factors, one can minimize the risk of back pain while losing weight.

Now that we've covered what may be causing your back pain during weight loss and provided some practical tips to address them…

It's time to wrap things up.

Remember that a balanced approach to your weight loss is crucial for maintaining a healthy back.

Before you go…

How do you plan to implement these tips into your weight loss routine? Let us know in the comments below.

If you found this article helpful, don't forget to share it with your friends and fellow fitness enthusiasts!