If you are taking or considering a GLP-1 medication and you live with back pain, you may be wondering how changes in your weight will affect it. Some people find their back feels easier as they lose weight. Keeping your back and core strong through the change can help you get the most from it.

How weight can affect your back

Research suggests a link between higher body weight and back pain, particularly long-term pain. Carrying more weight puts more load on the spine, especially when bending, lifting or standing for a long time. It can also add to low-grade inflammation in the body, which can make pain feel stronger.

Losing weight may help ease some of that load. But back pain usually has several things feeding into it, like activity, sleep, stress and strength. That is why strength and movement matter just as much as weight change. Some people find that as their weight changes, they feel more able to move and exercise, which helps their back in its own right.

Why staying strong matters

When you lose weight, some of what you lose is muscle, not just fat. With GLP-1 medications, research suggests this can be a significant share of the weight lost. The muscles around your back, hips and tummy help support your spine, so keeping them strong is important.

Strength exercises, alongside eating enough protein, may help protect muscle as your weight changes.

Building back strength

Something to try two or three times a week:

• Back lifts. Lie on your front on the floor with your arms by your sides, gently lift your head and chest a little way, then lower.
• Bridges. Lie on your back with your knees bent, lift your hips, then lower them slowly.
• Sit-to-stand. Rise from a chair without using your hands, then lower yourself slowly.
• Side plank on your knees. Lie on your side, propped on your elbow with your knees bent, and lift your hips, holding for a few breaths.

If you would like to follow along, VIDA has short videos of back lifts, bridges and sit to stands you can work through at your own pace. Start with a few repetitions and build up gradually.

A mild ache during exercise that settles by the next day is usually fine.

Moving more as your weight changes

Walking is one of the most helpful activities for back pain, and many people find it gets easier as their weight changes. Some ideas for building up:

• Start with short walks and add a few minutes each week.
• Spread walks across the day.
• Mix in swimming or cycling for variety.
• Choose activities you enjoy, as you are more likely to keep them up.
• Break up long spells of sitting every half hour or so.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause and move during focused work.

Changes in how you feel day to day

As your shape changes, you may notice your posture and the way you move feel different. That is normal. Your body adapts over time, and gentle movement helps it adjust.

Some people find their clothes, chairs or car seats fit differently as their weight changes. Checking your chair and desk set-up every so often can help you stay comfortable.

Looking after your energy

GLP-1 medications reduce your appetite, which can make it harder to eat enough to fuel exercise. Some people feel more tired or light-headed, especially early on or after a dose increase. Planning your more active sessions for after you have eaten, and staying hydrated, can help.

Eating enough protein, from foods like eggs, fish, chicken, beans, lentils, tofu and yoghurt, supports your muscles. If you are finding it hard to eat enough, or feel dizzy or unwell when you are active, it is worth speaking to your prescriber.

If you are still deciding

If you are considering a GLP-1 medication, building back and core strength now gives you a head start. Back lifts, bridges and regular walking help your back whatever you decide, and if you do start treatment, those habits will already be in place to help protect your muscles as your weight changes.

Keeping track

Your VIDA pain check-in is a good way to notice how your back changes as your weight and activity shift over time.

What to take away

• Losing weight may ease some of the load on your back.
• Strength exercises help protect muscle as your weight changes.
• Strengthen your back two or three times a week.
• Build up walking gradually and break up sitting.
• Speak to your prescriber if you feel unwell when exercising.

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