Fasting for Back Pain: Exploring the Science Behind the Relief

There are plenty of reasons why you might be experiencing back pain, ranging from poor posture and muscle strain to underlying conditions like scoliosis. In this article, we’ll specifically explore back pain caused by inflammation. Fasting is often used to manage conditions like diabetes and high cholesterol—but how does it relate to relieving back pain? 

Let’s learn how fasting impacts the body, its potential to relieve back pain, and how apps like Fastic can make the process simple and convenient.

How Does Inflammation Cause Back Pain?

Inflammation derives from the body’s immune system response to damage or irritation to the back. When back tissues such as muscles, ligaments, joints, or discs, are damaged or irritated, the immune system activates to protect and heal the area. Inflammation usually causes pain because the swelling and buildup of tissue start pressing against nerve endings, which send pain signals to the brain. Moreover, the release of inflammatory chemicals, combined with the pressure, intensifies the sensation of pain.

How Does Fasting Reduce Inflammation?

Fasting triggers various physiological mechanisms that create a domino effect, ultimately leading to a reduction in inflammation. This process reduces the body’s inflammatory response by lowering levels of oxidative stress, pro-inflammatory cytokines, and immune cells.

During prolonged fasting, the body switches its energy source from glucose to stored fat through a process known as ketosis. This metabolic switch produces ketone bodies, particularly β-hydroxybutyrate (β-HB), which helps reduce reactive oxygen species (ROS) production, harmful molecules that contribute to oxidative stress and inflammation, both of which can exacerbate chronic inflammation and damage tissues.

Fasting also promotes autophagy, the process by which cells renew themselves by removing damaged organelles and proteins. Inadequate proteins can trigger oxidative stress and inflammation. By enhancing autophagy, fasting helps reduce oxidative stress, which helps diminish the activation of inflammatory pathways that produce cytokines—small proteins crucial for cell signaling in the immune system.

Furthermore, research has found that fasting increases arachidonic acid in the blood, a compound known to inhibit inflammation. Studies using immune cells revealed that arachidonic acid reduces NLRP3 inflammasome activity, a protein complex that triggers inflammation in response to tissue damage.

Benefits of Fasting Beyond Back Pain Relief

Besides promoting various physiological processes that help reduce inflammation, fasting offers many more benefits, including:

• strengthening cognitive function

• improving HDL cholesterol levels

• enhancing insulin sensitivity

• preventing neurodegenerative disease progression

• boosting good gut health

• promoting weight loss

Weight loss means less strain on the back.

Excess body weight exerts additional pressure on the spine. Shedding pounds can alleviate this pressure, resulting in improved posture and mobility. Moreover, frequent exercise contributes to stronger muscles, where increased strength helps stabilize the spine. Maintaining a healthy weight also fosters a more active lifestyle, and physical activities like walking and yoga can offer relief and comfort to back pain.

Fasting Protocols for Back Pain: Which Is the Best Fast for Relieving Back Pain

There isn’t a one-size-fits-all fasting approach for alleviating back pain. Looking at it from a positive perspective, you can choose the method that best adapts to your physical capabilities and lifestyle, ensuring long-term sustainability.

Intermittent fasting 

Intermittent fasting consists of alternating between fasting periods and eating windows. The fasting period length can be as short as 12 hours or as long as 20 hours. The most common intermittent fasting protocols include 14:10, 16:8, and 20:4. This approach is ideal for those who are barely starting fasting or those who cannot handle long periods of no food intake. 

Extended fasting

Extended fasting involves fasting for periods ranging from 24 hours to 72 hours, and can extend up to 7 days or longer. During extended fasting, you can only drink water or calorie-free beverages to ensure you don’t break fast. Extended fasting is better suited for individuals who have experience with fasting or are comfortable going several days without food intake.

Explore alternative fasting methods that better align with your preferences.

How to Practice Fasting for Back Pain Relief

Selecting the correct fasting method is paramount for a successful and sustainable fast and ultimate back pain relief. 

Here are the 10 things to consider when selecting your fasting protocol:

1. Define your secondary objectives, alleviating back pain being the first, such as improved metabolism, healthier lifestyle, weight loss, etc.

2. Determine the role physical activity will have during your fast. Will you incorporate exercise or physical activities into your routine?

3. Consider talking to a medical professional for more personalized guidance, particularly if you have underlying medical conditions.

4. Assess what fasting approach works better with your day-to-day responsibilities, routine, and social and family commitments.

5. Establish what eating window duration would be convenient for your schedule for sustainability.

6. Incorporate a nutrient-dense diet into your eating window, you might have to make dietary changes to support nutrient balance.

7. Ensure proper hydration during fasting periods by tracking your water intake and setting a daily goal.

8. Allow flexibility in your fasting protocol to accommodate routine changes or unforeseen circumstances. 

9. Choose a protocol that you can maintain long-term, rather than a restrictive or extreme approach. For back pain, intermittent fasting is recommended.

10. Monitor your fast to stay motivated and maintain adherence. This also allows for protocol adjustments according to your body’s response.

Discover how the Fastic quiz can help you define the best fasting protocol for your back pain based on your daily routine, physical activity level, and underlying health conditions.

Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.