Easy At-Home Exercises To Lose Weight With Lower Back Pain

It's a conundrum. You have lower back pain exacerbated by excess weight. However, it hurts to exercise lose weight hurts because of that back pain.

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The reason why carrying extra pounds leads to back pain has to do with your center of gravity. Extra weight pulls the belly forward, along with the pelvis, straining the lower back. The excess weight stresses the spine and causes it to tilt slightly. You may even experience an unnatural curve to the spine if you've been overweight for much of your life. A 2015 survey in BMJ Open confirmed that being overweight or obese increases the likelihood of lower back pain in men.

Exercise can help improve the strength of muscles that support the spine, so you experience less severe low back pain. Plus, if you burn enough calories during your workouts, you can start to lose weight. Options exist even if you don't have access to a pool or other gym equipment that's often recommended for suffers of back pain.

1. Walking
Walking is one of the most effective ways to burn calories and lose weight. Weight loss is a complex metabolic process, but it does have a lot to do with the energy you burn. If you use up more energy than you consume, your body starts to burn your stored fat. So, in addition to cutting calories, start walking to use up more energy.

Walking is easy on the joints, including your lower back. It's accessible to most people; even if you don't live in an area with sidewalks. Head to your local mall or warehouse store and do some laps, or find a nearby public park. It's also easily progressed. If you're just starting out, give yourself a doable challenge, such as 20 minutes per day, three times per week.

Gradually increase the amount of time you're walking and add days until you're exceeding the 150 minutes of moderate-intensity cardio recommended for good health by the Centers for Disease Control and Prevention. Work your way up to 250 minutes or more weekly, which leads to significant weight loss, according to the American College of Sports Medicine.

Read more: Exercises for a Weak Lower Back

2. Pilates
Pilates is not a big calorie-burner, but it can help strengthen your core and, thus, reduce lower back pain. When you have less back pain, you may be able to add more intense activity, such as jogging or calisthenics, to help you lose weight.

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