Is there an Ideal Weight for my Back?
Is there an ideal weight for my back?
A question that will cause controversy from the outset.
Having a healthy weight is important for supporting spinal and overall health. However, there is no consensus on a single "ideal weight" when it comes to back and spine health. Many factors come into play. The renowned French physician Pierre Paul Broca did propose formulae in 1871 for calculating ideal body weights based on height. He introduced concepts of ideal weight to the French Army that an ideal weight (kgs) started as your height (cms) minus 100 equals your weight in kgs. For example if you are 167cm tall then your ideal weight would be 167 minus 100 equals 67kgs. It has largely been discarded as overly simplistic at a population level though at an individual level it still provides some considered guidance.
The more common tool is to use Body Mass Index (BMI) though if you were to ask people to calculate this figure (kg/m²) most would be confused about how to do it, have to find a calculator app on their phone and then have to apply a number to a scale of little real meaning to find where they are in a range. Irakoze et al in Review of Endocrine and Metabolic Disorders (2020) 21:521-526 have clearly shown that Broca’s Index has strong correlation to BMI results.In addition it has clear advantage in simplicity and practicality both in the home and clinical settings. As such it is advisable to use Broca’s Index as a guide to an ideal weight.
How does weight influence my back and spinal health?
Carrying excess body fat increases the load on the spine and thereby can contribute to low back pain. According to a 2013 study in the Journal of Chiropractic Medicine, overweight individuals are more likely to have spinal disabilities and experience chronic low back pain. The research suggests that excess weight places increased axial loads on the lumbar discs and surrounding soft tissues. This can hasten degenerative processes with height loss in disc space in the spine over time. As the intervertebral spaces narrow we lose rigidity and integration between the vertebrae which leads to large shearing forces. These get loaded onto joint ligaments, capsules and facets with an increased risk of back pain.Again, remember that this is an increased risk equation and not a certainty.
Fat distribution considerations for ideal weight
Increased load alone is not the full story. The distribution of fat in the body also matters. Abdominal obesity characterized by a high waist-to-hip (code for a big belly) ratio is associated with higher prevalence of disc degeneration and back pain. Carrying excess visceral fat (fat surrounding the abdominal organs) promotes inflammatory processes that can contribute to spinal conditions like arthritis. A little known fact is that fat is an endocrine organ that releases multiple chemicals into our internal system. Some of these adipokines are pro-inflammatory (Obesity and Metabolic Syndrome 2012; an inflammatory condition)
Besides overall weight and weight distribution, good spinal alignment and appropriate muscle strength are critical. Weak core musculature offers little lumbar support, while overly tight muscles can pull the spine out of position. Osteoporosis and loss of bone density also reduce the spine's ability to handle physical loads. As experienced chiropractors we can advise on proper posture and exercises to maintain ideal alignment and strength.
Physical activity and ideal weight
Physical activity is another key component. Regular appropriate exercise stimulates bone growth, builds muscle, and helps sustain a healthy weight. In addition it is postulated that exercise and weight loss will a) increase muscle volume and lower insulin resistance leading to less systemic inflammation as well as b) decrease the size of fat cells which reduces the amount of fat released adipokines and so further reduce systemic inflammation. Hence adoption of an ideal weight is key for the reductin of back pain.
Low-impact activities like walking, swimming, and cycling are generally best for avoiding undue spinal stress. Consulting a chiropractor on optimal activities for one's age, fitness level, and spinal health is recommended.
Dietary considerations
Dietary factors also influence back health. Diets high in processed foods, sugar, and saturated fats contribute to obesity, inflammation, and loss of bone mass. According to the Arthritis Foundation anti-inflammatory diets high in lean proteins, healthy fats, fruits, vegetables, and whole grains can help control weight and reduce inflammatory signals that can exacerbate back conditions. Think of the Mediterranean diet as one example. Staying well hydrated is also important for spinal disc health.
Summary
In summary, while there is no universal ideal body weight for spinal health, keeping an eye on the Broca Index and keeping BMI in the normal range, avoiding abdominal obesity, building core muscle strength, staying active, and eating a nutritious anti-inflammatory diet all help support back wellness.
Working with a chiropractor to develop a customized plan based on your age, body type, and health status is the best way to determine a healthy weight target and lifestyle for your individual spinal needs. Small adjustments can make a big difference in reducing load and strain on your back.
