How to Lose Weight & Flatten the Gut to Improve Low Back Problems

Low back pain is the single leading cause of disability around the world, according to the Global Burden of Disease 2010. It is a generic description for pain and discomfort that can be caused by nerve or muscular issues. If you carry excess weight in your stomach area, it could be exacerbating your pain. Losing weight and strengthening the muscles of your core may improve your symptoms. Before you begin any type of exercise program, you should seek advice and approval from your physician.

Things You'll Need

  • Cardiovascular exercise equipment
  • Resistance-training equipment
  • Exercise mat
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Instructions

  1. Exercise For Weight Loss

    • 1

      Accumulate at least 150 minutes of activity each week for moderate weight loss. For more significant weight loss, increase to 225 to 420 minutes each week. Cardiovascular exercise and resistance training, including core training, all count toward this total. Spread workouts throughout the week evenly.

    • 2

      Perform cardiovascular exercise at a moderate to vigorous intensity. Aim for at least three to five sessions per week. Walking, cycling, jogging, elliptical and swimming are just a few options. Choose an activity that challenges you but does not increase back pain.

    • 3

      Perform resistance-training exercises two or three times each week. You can alternate resistance training with cardio or perform them on the same day. Choose what works for you.

    • 4

      Choose one or two exercises for each major muscle group: back, chest, shoulders, biceps, triceps, glutes, thighs and calves. Perform one to three sets of eight to 12 repetitions of each exercise. Use a resistance that is challenging but allows you to complete each exercise with proper form, and does not cause pain in your lower back.

    Core Training Exercises and Recommendations

    • 5

      Add daily core training to your routine to strengthen your stomach and back, and help flatten your gut. Exercise for 10 to 20 minutes per day, or according to your doctor or therapist recommendations. Do each exercise for one or two sets of five to 10 reps.

    • 6

      Perform an abdominal contraction, or bracing, to tighten your abs without moving your spine. Lie on the floor or any flat, stable surface. Bend your knees with your feet flat on the floor, hands on your stomach. Inhale and feel your belly rise up toward the ceiling. Exhale and pull your belly button down, tightening your abs. Hold for five seconds for one complete rep.

    • 7

      Do pelvic tilts from the same position on the floor with your knees bent and arms at your sides. Inhale and feel your stomach raise up. Exhale, contracting your abs. Tilt your pelvis while you exhale and push your lower back into the floor. Hold for five seconds for one complete repetition.

    • 8

      Perform a basic crunch or trunk curl if you can comfortably flex your spine. Place your hands across your body, one hand at each shoulder. Keep your knees bent, feet flat on the floor. Take a deep breath in and as you exhale slowly curl your head and shoulders off the floor. Hold the ab contraction for five seconds before slowly lowering down for one complete rep.