Weight loss: How to lose belly fat if you have a bad back with THESE three moves | Diets | Life & Style

With approximately a third of people suffering from chronic back pain at some point in their lives, it is easy to swerve any kind of exercise for fear of making things worse. But lack of exercise commonly leads to weight gain, which is known to aggravate back pain even further by causing an increased spinal load, anterior pelvic tilt and poor mobility. 

The good news is there is a way to prevent this. 

Chris Wharton, Co-owner and Director of the Better Body Group, told Express.co.uk that although there is no ‘easy fix’, a regular and controlled exercise programme will help alleviate symptoms of back pain, prevent future episodes and help drop body fat. 

He added: “Exercise is one of the only ways to foster blood flow that distributes nutrients into the disc space and soft tissues in and around the spine. This exchange of nutrients through exercise keeps discs, muscles, ligaments and joints in the back healthy.”

Chris has revealed his top tips for dropping belly fat, even when you are suffering from a bad back, but notes that you should seek medical advice before starting any back pain management programme. 

Step one

Create a calorie deficit. No one has ever lost belly fat without creating a calorie deficit. Put simply, you must burn off more calories than you consume in order to lose fat from any part of the body. The easiest way to achieve this is by lowering your calorie intake. Focus on eating nutrient rich foods like vegetables, lean meats and fish as well as drinking adequate amounts of water. This will help you feel fuller for longer when eating fewer calories.

Step two 

Increase your calorie burn through non-impact activities. These can help ease you back into exercise without over-working, or straining the muscles around the back and hips. I would suggest exercises like walking, cycling and swimming, all spine friendly and great ways to increase total calorie burn.

Step three 

Include some spine-friendly exercises to help strengthen the back as well as some resistance training to target the rest of your body, whist keeping you pain free. 

Try adding the following exercises into your routine:

1. Bird-Dog

This exercise strengthens the whole of your mid-section, particularly your transversus abdominis, the muscle responsible for stabilising your lower back and pelvis.

  • Get onto all fours with your hands directly below your shoulders, and knees directly below your hips.
  • Pull your abdominal muscles into your spine, keeping your pelvis and lower back…

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