Weight loss, diet and nutrition for a healthy back - patients' advice

Patients share their successful strategies for weight loss, dieting and fitness

In Response to Mike Browning in Portland Oregon-
If the pain in your ribs is on the right side you could have a problem with your gallbladder. You have lost a lot of weight and thats when the gallbladder usually gets the most irritated. Rapid weight loss is the third largest risk factor for gallbladder disease. I know because mine finally went kaput after my last crash diet. I lost weight very rapidly and my gallbladder was not impressed. I finally had it out in February of 2006. I honestly thought i had broken my rib somehow or tore something, No more fevers, no more heart attack symptoms. If this happens to you more often after meals, get it checked out. A simple ultrasound or HIDAscan of your gallbladder will usually show a problem. I have never heard of weight loss causing more back pain, always the opposite. Good luck to you.

From: Teresa Rodgers – Michigan, USA

I have a diffuse annular bulge in L4-L5 disc that causes mild thecal sac compression. I had severe bachache and pinching leg pain when I was overweight 75kgs for 5'2 height. Now after reducing 14kgs I can see a great relief in pain.

From: Mehak Gupta - Andhra Pradesh, India

When I hurt my back and popped six discs, my weight went from 189 to 125 pounds really fast. I wasn't even trying to lose weight. The weight loss did help because when you have a weight problem, those discs hurt even more with the extra weight on your back. I went out and walked every day for 30 minutes and it really took the weight off. If you don't like the cold weather, go the mall and walk indoors. I drank a lot of water and I quit drinking soda pop because I found out how many cans I was drinking and I was basically gaining weight from all the pop.

From: cinnanom

I found that the key was to take "baby steps" when it came to exercise and radical change when it came to diet. I started exercise by walking for 5 minutes 3 times a day, then 10 minutes then 20 minutes. That alone made me feel better mentally and tired me out at night, too, so I started sleeping better.

I went to see a nutritionist who put me on an Eastern healing diet. The focus was wellness, not just weight loss. I've taken some weight off - the key is to drink water all of the time and not to go cold turkey on your absolute favorites. I've come to enjoy pumpkin seeds, flaxseed oil and lots of fish! Also, chew your food slowly - it helps you feel full.

From: David Friedman

I recently underwent my second lower lumbar disc surgery. The first was quite successful, as I had badly herniated a disc at work. I have an excellent surgeon and follow-up therapy and was feeling GREAT. However, almost two years to the month I lifted a heavy box and hurt myself again - slight disc herniation with collapsed vertebra. I needed surgery and my surgeon told me he could operate, but it was up to me to follow up with exercise therapy and weight loss or I would have problems all my life. He said I will have to live with some lower back pain as also I have degenerative disc disease. (I just turned 51 in October.) Well, I decided to get serious about weight loss, since I have been 40 to 60 pounds overweight since my thirties. My primary care doctor had told me I need to lose 60 pounds for the sake of my overall health!

I started my "life changing eating habits" and weight loss on September 15, 2004 at 205 pounds. THIS IS NOT A DIET! I have been eating about 6 times a day - small mini-meals, starting with a fruit as soon as I get up, then hot or cold cereal for breakfast, a mid-morning snack (V8 juice or mini carrots), then fruit before lunch. Lunch is a hearty serving of soup with lots veggies or cottage cheese and tuna in water from a can. I have an afternoon snack, fruit before dinner and then a small serving of a sensible dinner with salad and low fat dressing. Before bed, I have a small serving of protein, such as a quarter cup of pistachio nuts. I have been walking the treadmill and doing exercise therapy for one hour three times a week. I do this exercise at home, too. DRINK LOTS OF WATER ALL DAY! I have lost 32 pounds so far and have a new sense of self satisfaction – not to mention a better back!

From: Terri Sue – Rochester, New York, USA

I actually gained weight, about 30 pounds the last 3 1/2 years, during which I have had 4 back surgeries including a double fusion. I am interested how people exercise when they are in such pain. I couldn't walk, stand up or stand still, sit down, or even slightly turn to the left or the right without severe pain. There was no way I could exercise and I know that is why I gained the weight. It is 5 months since my fusion and I have lost 25 pounds but it happened when I withdrew from the narcotics. I had no appetite for weeks and losing the weight encouraged me to eat much more healthy foods. Because my fusion had to be redone 6 months after, I am finally walking more, but still have to watch being on my feet or standing still in one place for too long. My surgeon doesn't want me doing any exercise until I am fully fused and I agree with that.

I have a friend who was obese and had a fractured vertebra. The surgeon cemented that, but she was still in great pain and he wouldn't do any further surgery until she lost weight. She had a gastric bypass and has lost a lot of weight. When she gets to her goal weight, she will return to her surgeon for possible further back surgery.

From: Casey – Wilmington, Delaware, USA

At 302 pounds, it was evident I needed to lose weight. I have shed 65 pounds so far. I'm on my way to weighing 190 pounds (give or take a few). I have combined a strict low-fat diet with walking to affect this weight loss. I eat my largest meal of the day for breakfast and simply do not eat after 6:00pm. I power walk about two and half miles per day and leisurely walk another mile and a half. I have been losing weight at the rate of one and a half to two pounds a week. And here is where my story takes an unexpected twist - prior to my diet, I had no particular problem with my back. Oh, I had had some previous incidents of muscular pain, but these were seldom and isolated. However, since my weight loss I have often (daily to differing degrees) experienced muscular pain in my back. It seems to radiate down from the bottom of my rib cage. It is also most pronounced when I am sitting, especially in a chair with poor back support. It is not limited to sitting and can occur at other seemingly random times.

So, I'm wondering, is it likely that I have committed an exercise no-no? Or could this have something to do with a diet very low in fats (trying for less than 10% on a daily basis)? Or might it be something I have not considered at all? Frankly, were it not for this recurring pain in my back, this weight loss would be great!

From: Mike Browning - Portland, Oregon, USA

Communicate with others about weight loss and nutrition for a healthy back

* Note: This page expresses the experiences and opinions of patients, not doctors. The Back-to-Back forum is provided because we think people often have very practical advice and insights to share that can benefit other patients who have similar back problems. This section has not been peer reviewed by our Medical Advisory Board, and is provided for your informational purposes only.

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