Backache, neck pain in women: Blame it on belly fat, burn it with these quick relief tips

Causes of back and neck pain: Abdominal fat is linked to chronic muscle and joint pain. According to a study, women are more affected by it than men (Image: Canva)

If you’ve been dealing with constant pain in your back, neck, hips, or knees, there’s a chance your belly fat could be part of the problem. You may not realise that carrying extra weight around your stomach can contribute to pain in other parts of the body.

Chronic pain is any pain that lasts for three months or more. Unlike sudden pain from an injury, chronic pain sticks around and can make it hard to get through your day. It can show up in one specific area, like your lower back or knees, or it can affect multiple spots all over your body.

According to a study published in Regional Anesthesia & Pain Medicine, abdominal fat is linked to chronic muscle and joint pain, suggesting that excess fat may play a role in causing pain in multiple areas of the body. The study also found that women were more affected than men, possibly due to differences in fat distribution and hormone levels between the sexes.

The fat around your belly doesn’t just sit there, it releases chemicals called cytokines, which cause inflammation in your body. This inflammation can worsen pain in your joints and muscles. On top of that, the extra weight around your belly puts pressure on your joints, especially in your back and knees, leading to ongoing discomfort.

5 ways to reduce belly fat and ease pain

Get moving: Regular exercise, like walking, swimming, or cycling, helps burn belly fat and strengthens your muscles, reducing stress on your body. Gentle workouts are a good way to lose weight without hurting your joints.

Eat healthier: Focus on eating whole foods like fruits, vegetables, lean proteins, and whole grains. Cut back on processed foods, sugary snacks, and refined carbs. A balanced diet helps you lose weight and reduces inflammation in the body.

Sleep well: Getting 7–9 hours of sleep each night helps regulate your metabolism and prevent weight gain, especially around the belly. Poor sleep can lead to storing more fat in your midsection.

Reduce stress: High stress levels can increase the hormone cortisol, which leads to belly fat. Finding ways to relax, like doing yoga or meditation, can lower cortisol and help prevent weight gain.

Stay hydrated: Drinking plenty of water throughout the day keeps you from confusing thirst with hunger. Staying hydrated also helps your body digest food better and supports weight loss.