How to Lose Belly Fat Without Hurting Your Back?

how to lose belly fat without hurting your back
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Introduction- How to Lose Belly Fat Without Hurting Your Back?

With the obesity epidemic continuing to grow, most people are focusing on their diet and exercise routine to lose weight. This is a good start, but there is one critical factor missing: back health. Your back is one of the most important assets you have, and by avoiding back injuries, you’re able to avoid many health risks as well. 

If you’re not careful, you could permanently damage your back and never achieve the look you want. While the cause of the back pain could be any number of things, it’s usually because you’re carrying too much weight. In this article, we’re going to explore some different ways to lose belly fat without hurting your back.

6 Best Ways to Lose Belly Fat Without Hurting Your Back

lose belly fat without hurting your back
Image – Kindel Media/Pexels

The lower back is sometimes neglected when looking to lose belly fat or shedding pounds. This can lead to a lot of pain or injury which is never the goal when it comes to losing weight. If you are looking to lose belly fat without hurting your lower back then you need some careful step-by-step processes and some of these tips. 

Be sure to follow these tips and take the proper precautions to make sure you can lose weight without hurting your back!

1. Include Cardiovascular Exercises 

If you’re trying to lose belly fat without hurting your back, Low impact cardio exercises can be great options to keep your heart rate up and continue burning fat. Some of these activities include swimming, running, elliptical training, and bicycling. You can also do walking and hiking [1].

Research has stated that aerobic exercises (cardiovascular exercise) alone can help with significant weight loss [2].

By staying consistent with these types of workouts you will be able to maintain a healthy blood flow, which will keep your body running efficiently without hurting your back. Any type of high-impact exercise is not recommended!

2. Focus on Your Diet

Studies have shown that a diet that is rich in fruits, vegetables, seeds, and nuts, as well as protein, has been proven to lead to weight loss [3, 4, 5].

Some examples of certain helpful seeds are flax and chia seeds. These seeds are known to fight inflammation in the body and are an excellent addition to any diet.

Not only do they help you lose weight, but they also decrease your risk of heart disease and cancer. particularly when eaten in a combination with omega-3-rich foods sources like salmon, mackerel, sardines, herring, dark cod, fish, and trout.

3. Get on a Calorie Deficit

To lose weight, you would have to eat fewer calories than you burn. That’s called a calorie deficit. A calorie deficit occurs when you burn more calories than you eat

A study has stated that fat loss independently depends on a calorie deficit (energy deficit) [6].

To make sure you stay healthy, you’ll want to eat foods that are filled with nutrients and stay physically active. It’s best to eat a diet that’s rich in protein and healthy fats and avoid foods that are high in sugar and trans fats

Incorporate activities that don’t put stress on your back while following a calorie deficit. If you are just starting and are overweight, it’s best to visit your doctor or a fitness trainer before beginning an exercise routine.

Also Read 8 Amazing Foods That Burn Belly Fat!!

4. Resistance Training

When you have back pain for an extended period, your back muscles may have less muscle mass, greater fat content, and more stiffness, which can cause them to fatigue more easily and result in worsening pain.

So, including resistance training in your routine can make the muscles stronger especially strengthening abdominal muscles can support reducing back pain [7].

You could benefit most from utilizing weight machines since they support you as you move the weight, while you’re more likely to hurt your back if you include exercises with heavy dumbbells or barbells.

5. Do Spine Favorable Exercises

A study showed that the spine was the main source of Back Pain in almost all age groups [8]. Include some spine-favorable exercises to help strengthen the back and reduce back pain. Some of the exercises are listed below-

  • Cat-Cow Stretch – Cat-Cow Stretch is a yoga pose that’s said to improve posture and balance, ideal for those with back pain.
  • Bird-Dog – The Bird-Dog exercise helps people with low back concerns, including hypermobility, and it can help develop good balance and posture.
  • Bridge Exercise The Bridge Exercise helps strengthen your glutes and hamstring muscles which support the back.
  • Knee to chest stretches – The Knee to Chest Stretch is used to stretch your hip and low back muscles.
  • Pelvic tilts – The Pelvic Tilt exercise helps to strengthen your abdominal muscle and helps to stretch your spine.

6. Maintain a Good Posture

Good posture is crucial for the human body. It can lessen back pains, diminish the risk of disease and keep the body’s muscles and joints fit. Many people don’t pay much consideration to their posture.

However, it’s imperative to have a good posture to keep the body in good shape. It’s important to pay careful attention to your posture. 

Good Posture can likewise assist with reducing muscle strain, and back pain. Mid, lower back pain can be relieved by following an exercise program for posture correction [9].

You should also follow some other tips like ensuring the chair you’re sitting on has a firm back, as this can prevent poor posture. Additionally, if you’re standing, ensure to keep your back straight.

This can avoid your back from getting fatigued. Ensure you keep your shoulders back and down, as this can help improve your posture. 

The Bottom Line – How to Lose Belly Fat Without Hurting Your Back?

It is hard to lose fat without hurting your back, especially with back pain. Making changes in your diet and workout routine is not always easy, but it’s worth the effort. You don’t have to hurt your back any more than is necessary when going after your fitness goals.

We hope this article helped you learn about how to get rid of body fat safely and without hurting your back. We know that many people are looking for a way to get rid of belly fat without hurting their backs. These tips will help you get rid of belly fat with minimal to no damage to your back.


  1. Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018 Sep 28;5:135. doi: 10.3389/fcvm.2018.00135. PMID: 30324108; PMCID: PMC6172294.
  2. Donnelly JE, Honas JJ, Smith BK, Mayo MS, Gibson CA, Sullivan DK, Lee J, Herrmann SD, Lambourne K, Washburn RA. Aerobic exercise alone results in clinically significant weight loss for men and women: midwest exercise trial 2. Obesity (Silver Spring). 2013 Mar;21(3):E219-28. doi: 10.1002/oby.20145. PMID: 23592678; PMCID: PMC3630467.
  3. Bertoia ML, Mukamal KJ, Cahill LE, Hou T, Ludwig DS, Mozaffarian D, Willett WC, Hu FB, Rimm EB. Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies. PLoS Med. 2015 Sep 22;12(9):e1001878. doi: 10.1371/journal.pmed.1001878. Erratum in: PLoS Med. 2016 Jan;13(1):e1001956. PMID: 26394033; PMCID: PMC4578962.
  4. Jackson CL, Hu FB. Long-term associations of nut consumption with body weight and obesity. Am J Clin Nutr. 2014 Jul;100 Suppl 1(1):408S-11S. doi: 10.3945/ajcn.113.071332. Epub 2014 Jun 4. PMID: 24898229; PMCID: PMC4144111.
  5. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
  6. Strasser B, Spreitzer A, Haber P. Fat loss depends on energy deficit only, independently of the method for weight loss. Ann Nutr Metab. 2007;51(5):428-32. doi: 10.1159/000111162. Epub 2007 Nov 20. PMID: 18025815.
  7. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.
  8. Shemshaki H, Nourian SM, Fereidan-Esfahani M, Mokhtari M, Etemadifar MR. What is the source of low back pain? J Craniovertebr Junction Spine. 2013 Jan;4(1):21-4. doi: 10.4103/0974-8237.121620. PMID: 24381452; PMCID: PMC3872656.
  9. Kim D, Cho M, Park Y, Yang Y. Effect of an exercise program for posture correction on musculoskeletal pain. J Phys Ther Sci. 2015 Jun;27(6):1791-4. doi: 10.1589/jpts.27.1791. Epub 2015 Jun 30. PMID: 26180322; PMCID: PMC4499985.


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