Diet and Exercise for Chronic Back Pain
Let’s get real here, if you have a problem with your weight than your chances of suffering from back pain go way up. Lower back pain being one of the most common types of back pains for folks that are a little heavier than they should be. I myself started out 75 lbs over weight. My body much like yours wasn’t designed to carry such a heavy load of fat cells every day and with every activity. That kind of stress on your back will result in chronic back pain.
How Carrying Extra Weight Impacts Your Body
If you’re anywhere from 30+ lbs over limit the added stress to the body will cause parts to shift like the spine and your hips moving forward or tilting. Once the hips start to shift you increase the chances of pinching a sciatic nerve. This pain is excruciating and travels long distances from the neck all the way down your leg, potentially right down to the tip of your toe.
Start Now and Feel Less Back Pain
So in order to beat these odds that are stacking up against us proper diet and exercise needs to be considered. We need exercises designed for our cores shape and strength. I know .. you’ve heard this a thousand times before. Just like I had and you’re sick of it. Let’s have a look at what small steps can be taken in the right direction. Don’t try and move a mountain yet at least not until your back feels better..lol
Eating More Often = Weight Loss, Really?
The first major step in any weight loss plan is diet. STOP this doesn’t mean you don’t eat or you eat less, like I always believed. Here’s something I would not have believed had I not experienced it firsthand. Eat every two hours or so, have a decent breakfast, lunch and dinner and a final snack 3-4 hours before bed. We will cover the types of food in the next section but for now I just want you to understand what you would be doing with this pattern. What happens is your body will no longer feel the need to store foods and it will begin to only keep what it needs until the next snack/meal. There are thousands of diets out there unfortunately the diet industry doesn’t really want to help you because they’d lose you as a customer
Eating Less Often = Weight Gain, Believe It!
I was an eat once or twice a day kind of guy so I never understood why I gained weight. My body spent years in a starvation mode. Every fatty food or carb eaten was being stored for the next countless foodless hours I put my body through. Just by changing this pattern you can start losing weight within days. .
What Can I Eat A lot Of?
Ever notice how healthy food is way more expensive than junk food? Start cutting down carbs in the afternoon. Carbs are needed to sugar up your body for the day’s events. If you’re not going to be mentally or physically active than lower the carbs. Eat lean protein and vegetables all day if you want. Your body will not store protein it will simply use what it needs and dispose the rest. As for vegetables well there is nothing bad about vegetables. Fruits however can contain a high amount of sugar so I would stop fruit in the early afternoon.
What Foods To Focus On
You want your late meals/snack to become lighter as night approaches with little to no carbs preventing potential storage. This will become everyday life and not just a diet. This is the key. By “letting your body know it won’t starve” and giving it well timed foods will forever work in your favor.
If Exercise Hurts ..You’re Doing it Wrong !
When it comes to exercise there are so many you can do, but again think of it as a life change not a I’m going to lose 30 pounds and stop. That’s the worst thing you can do and most people who don’t make changes after the weight loss end up getting even heavier than they were before they lost weight. I would say check with your doctor and find out what you can do to start off.
Its a Race You Can Win.
Think of the race between the tortoise and the hare, who won that race? Start with cardio workouts simply to get the heart use to pumping a little faster than it has been. Going for walks outside or on a treadmill. The treadmill is how I started and it was right in front of the TV. Walk while you watch something you like, listen to music or an audio book. A little is better than none at all. After a while you will miss it if you skip it.
–Just for fun “Tortoise and The Hare Race” Unbelievable!
Muscles Eat Fat for Breakfast. Grrrr
Once you’re comfortable with the cardio (occasional running-jogging) side of things and you get an all clear from your doctor. You should begin working various muscles groups. The short reason is your muscle will feed on the fat your body has or is storing for its own growth. Muscles feeding on fat equals you losing weight. The exercises you should focus on are called compound exercises. These types of exercises can take as little as 5-10 min depending on your desire.
Short Focused Workout = Hours of Calorie Burn
Compound movements use many major muscles groups at once vs your triceps, bicep’s and abs singular exercises. Not only that but you continue burning calories up to 12 hrs after you stop. Don’t forget you’re not trying to be mister universe here. Remember you’re the turtle that will win this race. A perfect compound exercise to start with are called squats. With no weights at first and using a chair for balance until you no longer need it. Squats are the best for working multiple major muscle groups. As you get stronger add weight. Once you’re comfortable there research new compound workouts. Incorporate small thins into a lifestyle and you will reduce lower back pain, weight and be able to enjoy many others things life has to offer.
Hope you feel better soon, Cheers;-)
Founder of Helping Lower Back Pain.com and Author The Back Pain Relief Guide.