Dr. Stefano Sinicropi, M.D.

Many studies have found a connection between a person’s size and their likelihood of developing a spinal issue. After all, the heavier a person is, the more stress their spine is under throughout the course of the day. However, the inverse is also true, and that means that weight loss can actually be an effective treatment for many spinal conditions.

Losing weight certainly isn’t easy, especially if you’re already dealing with a back problem, but working to lose weight can oftentimes help resolve a spinal issue. In today’s blog, we share seven tips for effectively losing weight to help overcome some common spinal ailments.

Back Pain And Weight Loss

Losing just a few pounds can be monumental for your spine health. In fact, for every one pound you lose, that’s four pounds of pressure that’s taken off your spine. That means that for every five pounds you lose, you can take 20 pounds of stress off your spine. Another study found that the risk of developing spinal osteoarthritis can be cut by 50 percent by losing as little as 11 pounds, so losing just a little weight really does go a long way in protecting your spine.

You know that you need to lose weight, but what are some of the most effective ways to lose weight and keep it off? Here are some helpful tips to lose weight and take some stress off your spine.

1. Increase Your Exercise – One of the easiest ways to burn calories and to lose weight is by increasing your exercise and activity levels. The best way to do this is to gradually increase your activity, as greatly increasing your exercise levels can lead to overstress injuries. If you have back pain, look for activities that are non-weight bearing or low-weight bearing, like walking, swimming or cycling.
2. Dietary Substitutes – We understand that you may want to lose weight as quickly as possible, but completely revamping your diet isn’t a great way to get dietary improvements to stick. Start with some small changes and build on those successes. Swap out chips or salty snacks for some fruits and vegetables, and then start tackling lunch and dinner. Gradual adjustments are more likely to lead to changes that stick in the long-term.
3. Stop Late Night Snacking – Eating late at night can increase your hunger and decrease how fast your body burns off energy when you’re awake, so avoid the late night calories and make it a point to stop eating for the night after a certain time, like 7 p.m.
4. Improve Your Sleep – Getting adequate sleep is helpful in a number of ways. If you get the right amount of sleep, you’ll wake up feeling energized and ready to attack the day with exercise. Moreover, when you’re asleep, you’re not eating, which also helps with weight loss. Strive to get at least eight hours of continuous sleep, and it will be easier to take on your weight loss challenge.
5. Buddy Up – Weight loss may be a personal issue for you, but exercising is oftentimes easier with a friend or family member, so grab a buddy and head to the gym, sign up for a yoga class or simply go for a walk around the block. Exercise will feel like less of a workout if you have a friend by your side.
6. Swap Out Soda For Water – Swapping out soda for water can really help you lose weight, especially if you’re consuming one or more cans of soda a day. Even diet sodas with zero calories can make it harder for you to lose weight, so make a small adjustment to your fluid intake and swap in water for sugary sodas and juices.
7. Celebrate Small Wins – Finally, we know that losing weight can be physically and mentally draining, so it’s important that you take time to celebrate the small wins you have along the way. You may have larger goals, but be proud of yourself if you lose a couple of pounds. Any weight loss is progress towards your end goals, so try not to get frustrated if you’re not losing weight as fast as you like. Keep making positive choices and celebrate the success you have along the way, and it will become easier to continue to see progress in the long-term.

If you want some personalized help losing weight to help address a spinal concern, or you just want help with a different back issue, reach out to Dr. Sinicropi and his team today at (651) 430-3800.

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