Pot bellies used to be a big flex in Nigeria around 2015 to the 2020s before the high rise of fitness trends. Having a pot belly used to be a sign to identify a married man, a married woman with kids, or rich people in general. If you have a pot belly and still live with this mentality, you are on the wrong side of the margin. So the question, ‘Could your pot belly be the cause of your constant back pain?’
How Does Pot Belly Affect Your Back?
Pot belly can indeed contribute to persistent back discomfort, much like the way pregnant women experience back pain due to their protruding baby bump. How does this happen? Well, a pot belly places strain on the muscles surrounding the back and waist, particularly the three core muscles crucial for supporting the spine: the abdominals, obliques, and lower back muscles.
Imagine these core muscles as three rubber bands tasked with holding a heavy load upright. When one of these bands—the abdominal muscles—is stretched due to a pot belly, it places increased stress on the other two, which are responsible for maintaining spinal stability. This muscle imbalance can lead to improper spinal alignment and strain, potentially causing the spinal discs to protrude outward, exacerbating the discomfort.

Specifically, the rectus abdominis muscles, which run vertically along the front of your abdomen, play a key role. When these muscles become weak and stretched, they contribute to an exaggerated curvature of the lower spine, known as lumbar lordosis. This increased curvature can put additional pressure on the discs between the spinal bones, leading to pain and discomfort.
Relief for Back Pain:
- Weight Management: Losing weight and reducing the size of your pot belly can alleviate pressure on your spine and help reduce back pain. Adopting a healthy diet and regular exercise routine can aid in weight loss.
- Core Strengthening Exercises: Strengthening your core muscles can provide better support for your spine, reducing strain and discomfort. Focus on exercises that target the abdominal muscles, such as planks, abdominal crunches, and pelvic tilts.
- Low-Impact Cardio: Engage in low-impact cardiovascular exercises like walking, swimming, or cycling to improve overall fitness and support weight loss without putting excessive strain on your back.
- Improving Posture: Pay attention to your posture throughout the day, especially when sitting or standing for long periods. Practice good posture by keeping your back straight, shoulders relaxed, and abdomen pulled in.
- Ergonomic Support: Use ergonomic furniture and accessories, such as chairs with proper lumbar support or standing desks, to maintain a neutral spine position and reduce strain on your back.
- Stretching and Flexibility Exercises: Incorporate stretching exercises into your daily routine to improve flexibility and relieve tension in the muscles surrounding your spine. Focus on stretches for the back, hamstrings, and hip flexors.
- Seek Professional Help: Relieving back pain caused by a pot belly involves a combination of lifestyle changes, exercises, and possibly seeking medical advice if the pain persists or is severe.
Here at Unique Physiotherapy and Fitness Center, we offer a unique approach to recovery and well-being. We provide the most effective physiotherapy in Abuja to assist you with your pain and injuries. Our therapists work with you to customise a relaxation programme to meet your specific needs. Book a schedule with us today.