What Causes Lower Back Pain While Fasting?

What Causes Lower Back Pain When Fasting?

Fasting has risen in popularity due to a number of associated health benefits, from weight loss and heart health to reduction in inflammation and improved mental clarity. However, some people opting for intermittent fasting or longer fasts experience lower back pain, which can make maintaining the regimen more difficult.

There are a few key reasons why fasting may aggravate or trigger pain in the lower back. Being aware of what underlies the ache and taking preventative measures can help keep discomfort at bay.

Muscle Problems During Fasting

Lower back pain often arises from muscle issues in the lumbar region. During fasting periods, lack of nutrients can lead to pain in a couple ways:

• Electrolyte imbalance - Fasting causes drops in electrolytes like magnesium, potassium and sodium which muscles need to function properly. Deficiency can lead to weakness, tightness, spasm and pain.
• Low protein intake - Inadequate protein during fasting may promote muscle breakdown to obtain amino acids. This atrophy can provoke pain.

Staying on top of electrolyte/protein needs, particularly with longer fasts, helps counter depletion. Gentle stretching that flexes the back and building in rest days may also alleviate discomfort that stems from muscle dysfunction.

Weight Changes and Impact on the Spine

One benefit of fasting is weight loss, particularly shedding excess visceral fat. However, significant weight fluctuations place extra demand on the spine. Several issues may arise with fasting:

• Excess weight carried in the abdomen strains muscles supporting the lower back. As the belly shrinks, newly instability surrounding the pelvis and lumbar can provoke pain as other tissues take over support.
• Loss of fat pads in the back that cushion vertebrae diminishes buffering between spinal bones, especially if substantial fat reduction in a short timeframe.
• Repeated cycles of weight loss and regain can promote inflammation, contributing to back discomfort. Sustaining weight loss long term has a better chance of reducing pain.

While slimming down through fasting has definite medical perks, doing so at a measured pace lessens strain on the spine to help thwart interim back pain flare ups.

Other Potential Causes of Pain

Beyond muscle function and weight changes directly related to fasting periods, secondary lifestyle impacts may also provoke or worsen lower back discomfort, like:

• Inadequate hydration - Not drinking enough fluids during or in between fasting windows often leads to dehydration and electrolyte deficits known to kindle back pain.
• Bad posture - Slumped sitting that compresses the spine often escalates during long work hours for those busy powering through fasts. This can ignite pain.
• Too little movement - Reduced activity on fast days diminishes blood flow and leads to stiffness. Light, frequent walking helps alleviate this.
• Poor sleep quality - Fasting sometimes deregulates sleep cycles, preventing spine-supporting muscle relaxation. Fixing sleep hygiene aids recovery.
• Stress and inflammation - Fasting prompts a stress response, elevating inflammatory markers that can sensitize pain pathways, including in the back.

Making fasting complementary positive lifestyle changes reduces the likelihood these secondary issues spur back troubles during a fast. Supportive self-care remains essential.

Managing Lower Back Pain During Fasting Periods

While fasting often reduces systemic inflammation that generates chronic pain in some people, it may also independently kindle back discomfort through associated impacts. But implementing targeted relief strategies helps to circumvent and alleviate lumbar and muscular achiness.

Stretching and Strengthening

Gentle stretches that mobilize the lower back without overtaxing muscles offer dual benefits during fasting. This includes movements like:

• Knee hug - Pull knees inward while lying down
• Knee rotate - Bring one knee toward chest then rotate
• Pelvic tilt - Lift tailbone lifting lower back then relax
• Child’s pose - Kneel then sit back on feet with torso lowered

Similarly, lower back strengthening with resistance bands gently challenges muscles without high physical expenditure suitable during fasts. Over time, a stronger back resists pain triggers.

Targeted Pain Relief Strategies

Using localized modalities directly on the lumbar spine, muscles and connective tissues alleviates discomfort in the region. Beneficial approaches consist of:

• Topical analgesics like menthol gels or pain relief patches
• Portable TENS units that block pain signals
• Acupressure mats promoting circulation/healing
• Wraps providing warmth and support
• Massage rollers for myofascial release

Easy self-care remedies manage pain effectively despite energy deficits common while fasting. Applying these periodically eases flare-ups.

Healthy Fasting Strategies

Tailoring fasting regimens to be more back-friendly also curtails issues. Useful tips include:

• Trying shorter fasts before extending duration to allow adaptation
• Allowing flexibility with modifying plans when pain crops up
• Incorporating sufficient hydration/electrolytes/protein during feeding windows
• Choosing less intensive workouts while fasting
• Balancing fasting and fed states to support muscle health

Though fasting often reduces systemic inflammation that drives some chronic pain, a personalized approach minimizes secondary impacts that can provoke back discomfort in the process.

When to Seek Help for Back Pain During Fasting

Mild muscle soreness or temporary back achiness often resolves with rest or basic home remedies during short fasts for many people. But worsening or persistent pain, especially accompanied by other alarming symptoms, warrants medical advice to rule out serious issues.

Red Flag Symptoms

Seeking prompt evaluation for debilitating and progressive lower back pain is crucial when also coping with signs like:

• Pain down legs
• Numbness/tingling/weakness
• Bladder/bowel problems
• Unexplained weight loss
• History of osteoporosis, arthritis, diabetes or cancer
• Trauma such as falls or blows to the spine
• Urinary tract infection
• Fever, chills or unwellness

While not necessarily emergencies, evaluating these red flag clues helps identify severe sources of pain needing specific treatment to prevent long term consequences.

Seeking Support for Intense Fasting Pain

Likewise, lower back pain from fasting that seems out of proportion to stimuli, becomes continuous rather than intermittent or completely impairs normal function warrants further support. In these cases, reaching out promptly avoids needless suffering or damage.

If extreme pain persists despite stretching, over-the-counter analgesics and modifying fasting duration or intensity, seeking guidance is prudent. A physical therapist helps assess muscle dysfunction or spine troubles provoking pain. Doctors may check for nutrient shortfalls, while an osteopath screens for restricted mobility aggravating issues. Holistic providers also address lifestyle factors, reduce inflammation and improve pain coping abilities with fasting-friendly interventions.

Rather than resigning yourself to back pain during fasting, the expandable team approach better ensures finding an effective solution. Prioritizing appropriate pain relief preserves quality of life while continuing to reap intended fasting rewards.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.