Are you experiencing lower back pain, abdominal pain, and bloating all at once? It can be quite uncomfortable and concerning. In this article, we’ll explore how poor gut health cause low back pain.
Author Intro:
As a licensed Physical Therapist Assistant with over 7 years of experience, I am passionate about helping women discover how to exercise correctly and heal their pain. Join me at Good Mind + Body, where we create a supportive space for women to learn, grow, and achieve their health and wellness goals.
Understanding the Gut-Back Connection
The gut is a complex system that houses trillions of bacteria, fungi, and other microorganisms in the digestive system. All of these organisms living together is referred to as the gut microbiota. This microbiome is essential for digesting food, absorbing nutrients, and maintaining a robust immune system.
Disturbances in the gut microbiome, a condition known as dysbiosis, can lead to various health problems, including inflammation, which is a key player in the gut-back pain connection1.
6 Reasons How Poor Gut Health Leads to Low Back Pain
1 – When You Have Abdominal Pain with Back Pain (women)
For women, conditions like ovarian cysts, endometriosis, or pelvic inflammatory disease (PID) can cause both abdominal and back pain. These conditions affect the reproductive organs and may lead to discomfort in the lower abdomen and back.
2 – Inflammation: The Common Link
One of the primary ways poor gut health can contribute to low back pain is through inflammation.
Gut-Disc-Spine Axis
Gut dysbiosis is a medical condition characterized by an imbalance in the gut microbiome. It can cause an overactive immune response, leading to chronic inflammation. This inflammation doesn’t just stay in the gut; it can spread throughout the body, including the lower back.
Furthermore, it can exacerbate pain by affecting the muscles, nerves, and joints in the back, making even minor issues feel significantly worse. It leads to the production of abnormal metabolites, signaling molecules, and immune cells, which can impact the musculoskeletal system.
“Research proposed that microbes might reach the intervertebral disc (IVD) via the bloodstream, causing low back pain (LBP)2“
Three Ways How the Bacteria Travels:
- Bacterial translocation across the gut barrier into the IVD.
- Systemic and mucosal immune regulation.
- Imbalance in nutrient absorption and metabolite formation in the gut spreading to the IVD.
These mechanisms suggest that gut health directly affects spine health and could contribute to LBP.
3- Gut Health and Chronic Pain Syndromes
Several chronic pain syndromes, such as irritable bowel syndrome (IBS) or inflammatory bowel disease and leaky gut syndrome, have been linked to poor gut bacteria health. These conditions often coexist with back pain, suggesting a shared underlying mechanism. For example, people with IBS frequently report low back pain, likely due to the gut’s proximity to the spine and the shared nerve pathways.
4 – Nutrient Absorption and Musculoskeletal Health
Poor gut health can also impact nutrient absorption. Essential nutrients like calcium, magnesium, and vitamin D are crucial for maintaining healthy bones and muscles. If the gut is not absorbing these nutrients efficiently, it can lead to musculoskeletal issues, including weak bones and muscles, which in turn can cause or worsen back pain.
5 – Stress, Gut Health, and Back Pain
Stress is another factor that ties gut health to back pain. Chronic stress can lead to both digestive issues and muscle tension. The gut-brain axis, a bidirectional communication system between the gut and the brain, means that stress can disrupt gut function, leading to symptoms like bloating, constipation, or diarrhea. Simultaneously, stress can cause the muscles in the back to tighten, leading to pain and discomfort.
6 – Posture
When you have poor gut health, it often leads to abdominal bloating and inflammation which pushes the stomach outward. In other words, the swollen belly can change your posture or causing you to be unable to stand up straight, leading to back pain.
This situation is similar to what happens during pregnancy. As the baby grows, a woman’s stomach protrudes, shifting her center of gravity. To balance, the lower back curves more, often leading to hyper-lordosis and back pain.
How Hyperlordosis Causes Low Back Pain
Hyperlordosis can strain your lower back muscles and put pressure on your spine. This extra strain can lead to low back pain.
Here’s why:
- Muscle Strain: The muscles in your lower back work harder to support the extra curve, which can cause severe pain and fatigue.
- Spinal Pressure: The excessive curve can put extra pressure on the discs and joints in your spine, leading to discomfort and pain.
Strategies to Improve Gut Health and Reduce Back Pain
Improving gut health might not be a guaranteed cure for low back pain, but it can be a significant step toward relief. Here are some strategies to consider:
Probiotics and Prebiotics:
- Incorporating probiotics (beneficial bacteria) and prebiotics (food for these bacteria) into your diet can help restore a healthy gut microbiome.
- Foods like yogurt, kefir, sauerkraut, and fiber-rich vegetables are excellent choices.
- Balanced Diet:
- Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support gut health and provide the necessary nutrients for musculoskeletal health.
- Hydration:
- Staying well-hydrated is crucial for both gut and back health.
- Water helps in digestion and maintaining healthy discs in the spine.
- Regular Exercise:
- Exercise promotes a healthy gut microbiome and strengthens the back muscles, reducing the risk of back pain.
- You may want to try foundation back exercises to increase strength in lower back muscle.
- Stress Management:
- Techniques such as yoga, meditation, and deep breathing can help manage stress, benefiting both gut and back health.
- Avoiding Gut Irritants:
- Limiting the intake of processed foods, alcohol, and caffeine can prevent gut irritation and inflammation.
- Pain medications and steroid injections: Can help manage severe back pain.
- Physical therapy: Strengthening the abdominal muscles and improves posture.
- Blood tests and physical exams: Help identify the underlying cause of your pain.
Home Remedies and Lifestyle Changes
- Diet and exercise: Eating well and staying active can improve gut and back health. Avoid artificial sweeteners, as they can harm gut bacteria.
- Weight loss: Can reduce pressure on your spine, especially for obese individuals.
Holistic approach: Treating the whole body can help manage symptoms. Here are some supplements that may help:
- Ginger: Helps with digestion and reduces inflammation.
- Turmeric: Has anti-inflammatory properties.
- Peppermint: Can relieve symptoms of irritable bowel syndrome (IBS).
- Slippery Elm: can heal the gut lining
When to Seek Medical Help
Certain symptoms mean you should see a doctor right away:
- Severe pain: If you have intense pain in your back or stomach.
- Cauda equina syndrome: This serious spinal condition needs immediate medical attention. It can cause loss of bladder control and permanent damage.
- Bowel movements changes: Sudden issues like constipation or diarrhea.
The Takeaway
While the connection between poor gut health and low back pain might seem surprising, the interplay between the gut, inflammation, and overall body health makes it a plausible and significant link. By focusing on improving gut health through diet, lifestyle changes, and stress management, you may find relief from persistent low back pain and enjoy better overall well-being. Remember, a healthy gut often translates to a healthier body, and your back will thank you for it.
References
- Tiffany CR, Bäumler AJ. Dysbiosis: from fiction to function. Am J Physiol Gastrointest Liver Physiol. 2019 Nov 1;317(5):G602-G608. doi: 10.1152/ajpgi.00230.2019. Epub 2019 Sep 11. PMID: 31509433; PMCID: PMC6879887. ↩︎
- Ratna HVK, Jeyaraman M, Yadav S, Jeyaraman N, Nallakumarasamy A. Is Dysbiotic Gut the Cause of Low Back Pain? Cureus. 2023 Jul 26;15(7):e42496. doi: 10.7759/cureus.42496. PMID: 37637623; PMCID: PMC10456142. ↩︎
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