Shedding Pounds, Easing Pain: Dr. Jordan Sudberg on How Weight Loss Can Relieve Back Pain
Back pain is one of the most common health complaints in the world, affecting millions of people across all age groups. Whether it’s a dull ache after a long day or chronic pain that disrupts sleep and daily activity, the impact can be debilitating. But what many don’t realize is that weight management plays a crucial role in both the development and treatment of back pain.
According to Dr. Jordan Sudberg, a renowned pain management specialist, one of the most underappreciated yet effective strategies for relieving back pain is losing excess weight. “Excess weight places constant strain on the spine, particularly the lower back,” says Dr. Sudberg. “Even modest weight loss can significantly reduce that stress and improve pain levels.”
The Weight–Spine Connection
The human spine is designed to carry the body’s weight and distribute it evenly during movement. However, when a person is overweight—especially when the extra pounds are concentrated around the abdomen—it shifts the body’s center of gravity forward. This forces the spine and supporting muscles to work harder, leading to increased wear and tear.
Dr. Sudberg explains, “Extra weight compresses the discs between vertebrae, accelerates degenerative changes, and can exacerbate conditions like herniated discs, spinal stenosis, and sciatica.” In short, carrying too much weight adds fuel to the fire for anyone already dealing with back pain.
How Weight Loss Helps
While losing weight is no magic bullet, studies show that shedding even 5–10% of body weight can dramatically ease the burden on the spine. Dr. Sudberg has seen this firsthand in his practice. “Patients who adopt a healthy diet and exercise regimen not only lose weight but also experience improved mobility, reduced inflammation, and less reliance on pain medication,” he says.
Here are several key ways weight loss contributes to back pain relief:
1. Reduced Mechanical Stress
Every extra pound adds pressure on the spine. According to Dr. Sudberg, losing 10–15 pounds can reduce the strain on the lower back and joints, particularly the knees and hips, which play a supportive role in posture and movement.
2. Decreased Inflammation
Excess fat, especially visceral fat, is known to release pro-inflammatory chemicals in the body. Chronic inflammation can worsen pain and delay healing. By reducing fat mass, weight loss helps decrease systemic inflammation, creating a more favorable environment for the body to repair itself.
3. Improved Core Strength and Posture
A well-balanced weight loss plan often includes low-impact exercises like swimming, walking, or yoga—activities that strengthen the core and improve posture. Dr. Sudberg emphasizes that “core muscles support the spine. Strengthening them not only alleviates current pain but helps prevent future issues.”
4. Better Sleep and Mental Health
Obesity is associated with poor sleep and mood disorders, both of which can amplify the perception of pain. Weight loss often leads to improved sleep quality and mental clarity, giving the body a better chance to rest and recover.
Realistic, Safe Approaches to Weight Loss
Dr. Jordan Sudberg cautions against extreme diets or intense workouts for those already suffering from back pain. “Start with small, manageable goals,” he advises. “Gentle movement, like water aerobics or walking, combined with dietary changes, is far more sustainable—and safe—than trying to lose weight quickly.”
He also encourages working with a multidisciplinary team, which may include a physician, physical therapist, and nutritionist. “Pain is complex, and so is weight loss. A team approach ensures patients get the physical and emotional support they need.”
A Personalized Approach to Pain Relief
It’s important to remember that back pain can stem from multiple causes, including spinal misalignment, nerve compression, arthritis, or injury. While weight loss can alleviate many of these issues, it should be part of a comprehensive pain management plan.
“Weight loss should never be the only strategy,” says Dr. Sudberg. “But when combined with physical therapy, proper diagnostics, and other interventions, it can be transformative.”
Final Thoughts
If you’re struggling with back pain and carrying extra weight, don’t overlook the powerful impact of lifestyle change. As Dr. Jordan Sudberg notes, “Weight loss is one of the most effective, least invasive methods to reduce back pain and reclaim your quality of life.”
The journey may take time, but with professional guidance and a personalized plan, it’s entirely possible to feel lighter—both in body and in pain.
