Spinal health and weight management: How to maintain it

Keeping a healthy body weight is very important for your overall health, especially when it comes to your spine health. Having excessive weight, mainly around your midsection ( abdominal obesity ), puts more strain on your spine, which can cause ongoing back problems and spinal misalignment.

How Does Weight Affect Your Spine?

Excess weight can disrupt your spine's alignment, especially in the lower back, which supports most of your body weight. Research indicates that being overweight can alter the spine's natural curvature, increasing the strain on it. Folks with higher BMIs or larger waistlines are more prone to chronic low back pain. Abdominal obesity can double your risk of lumbar spine pain because the extra weight shifts your centre of balance and throws off your posture.

This additional weight puts added pressure on our already over worked spine and often times further accelerates the degeneration of the vital structures within that make up this part of our body. This causes herniated discs or spinal stenosis. Obesity also correlates closely with conditions such as higher levels of inflammation, which can make the nerves and pain pathways in the spine even more sensitive. But, have no fear — correct weight management can help mitigate those risks and even improve spine health.

Why Weight Management is Important for Your Spine?

Weight loss is one primary prevention tip that can have tremendous benefits for your spine. Losing those seven or even more pounds will minimize the stress on your spine which would at least prevent, if not relieve chronic as well as pain in particular for persons with back problems. Some symptoms can be relieved with even minimal weight loss.

Managing weight also maintains normal spinal alignment and correct posture. Extra weight can magnify the normal curvatures of the cervical, thoracic and lumbar spine. Joint problems can be corrected and the immense stress placed on their spine and surrounding muscles will diminish as these abnormal curves become more normal through effective weight loss programs.


Other than that, you will be surprised to know that reducing excess body weight also lowers inflammation of the spine to a great extent. This can diminish the pain caused by inflamed spinal nerves. Existing studies indicate a decrease in inflammatory markers in individuals who considered weight loss and regular physical activity – enhancing pain management and overall spinal wellness.

How to maintain health and keep fit?

• Nutrient-rich diet: Eating nutrient-dense foods such as fruits, vegetables, lean proteins and whole grains to help with weight management that also can provide the necessary vitamins for healthy bones.
• Maintain a balanced fitness regime: Perform aerobic exercises (like walking or swimming) as they help in losing weight and also include strength training to develop the core muscles of your body which will keep posture erect.
• Strengthen the core: Combat back pain by supporting posture and spine stabilization with a few moves you may have heard of called planks, bridges.
• Proper posture: Always be aware of your back when doing everyday things and make sure that you work in an environment where your spine is safe.
• Consult with an expert: For low back discomfort or weight-related issues that just won´t go away, see a professional spine specialist to get evaluated and receive some personalized advice along with the appropriate treatment.
To sum up, having a healthy body weight is highly crucial for the well-being of your spine. By adopting healthy lifestyle, you can effectively manage your spine health, avoiding any existing back problems and improve the overall quality of life.

(Dr. S Vidyadhara, Chairman, HOD - Spine Surgery & Consultant - Robotic Spine Surgery, Manipal Hospital Old Airport Road.)