Category: Back Pain | Author: Stefano Sinicropi | Date: April 27, 2026
Gaining a little unwanted weight is something that almost every person has experienced at some point in life. Whether you gained some weight after you went off to college, you overindulged during the holiday season or you were unable to be as active as normal for a period of time for one reason or another, it’s not uncommon to gain a little extra weight. Oftentimes you can right the ship by being more cognizant about your exercise and dietary choices, but if that excess weight lingers, you may be increasing your risk of developing back pain down the road. That’s because according to researchers out of China, even very modest weight gains can increase a person’s risk of back pain and spine-related disability years down the road.
The study involved 695 participants who began the study with no or low-intensity back pain and disability. 10 years later, individuals who had developed high intensity back pain or disability were identified. Researchers also tracked weight, body mass index and abdominal circumference changes over that 10-year period.
After looking at the data, researchers found that as little as three kilograms (~6.5 pounds) of weight gain over five years was associated with increased back pain and disability a decade later.
“The results demonstrate the detrimental consequence of weight gain,” said Professor Anita Wluka, from the Monash University School of Public Health and Preventive Medicine, and lead author of the study.
Encouragingly, researchers noted that the association was less severe in participants who maintained more muscle mass, suggesting “the importance of maintaining muscle mass in older men.”
Weight Gain And Back Pain
It should come as no surprise that excess weight can lead to an increased risk of back pain. The more you weigh, the more stress your spine handles and disperses with each movement. In the short-term, a little weight gain is unlikely to do much to overstress key structures in your spine, but when this weight gain goes unchecked for years, it can become a problem as seen in this study. Even only gaining 6-7 pounds can slowly strain different structures and put you at an elevated risk of developing back pain if you hold onto the extra weight.
At the end of the day, this is just another study that showcases the importance of having an ideal body weight and maintaining it as you age. We know that’s not easy, as your metabolism can slow and life responsibilities can make it more challenging to eat right or pursue exercise regularly. That said, life with back pain isn’t easy either. Finding time to prioritize your health and your weight now can help prevent years of back pain and discomfort down the road.
You don’t need to completely overhaul your diet or shed the weight instantly, but work on making healthier and sustainable choices so that you can make progress that sticks. Dr. Sinicropi and his team are here to help with that process any way we can. Whether that involves helping you overcome a current back issue or finding an exercise program that works for your needs and limitations, we’re confident we can assist. For more information on how we can help with all your back pain needs, connect with the team at Midwest Spine & Brain Institute today at (651) 430-3800.
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