Say Goodbye to Backaches with Better Portion Control

Say Goodbye to Backaches with Better Portion Control


Portion control has become a key focus in our society. Overeating can cause weight issues, fatigue, and digestive problems such as acid reflux. What’s more, it can lead to backaches – serious and painful ones. But there’s a way to avoid this without having to take daily pain meds or book a pricey chiropractor visit. By consuming smaller portions at meals, you can preserve your health and wave goodbye to backaches. Read more about why this approach works!

Causes of Back Pain

Back pain? It may be due to many things! Posture problems, weak muscles, inactivity, or even an unhealthy diet. Heavy weight, fat around the spine, and too much food – all of these can lead to back pain. But, a healthier lifestyle and diet can help with all of these issues!

Poor Posture

Poor posture is a common cause of chronic and acute back pain. People often sit for long hours or watch TV with bad posture, which stresses the spine, leading to muscle fatigue and soreness. Poor posture also causes imbalances in your spinal muscles, worsening backache.

Improper lifting techniques put too much strain on back muscles and vertebrae. When picking up an object, bending at your waist instead of keeping the spine straight is bad. This can cause a great deal of strain and eventually cause severe pain if left unchecked.

Staying in one position for too long causes stiffness and crystallization along tendons and ligaments in the lower back muscles. To avoid this, stand up at least every hour to avoid strain from sitting or standing immobility.


Being overweight can cause back pain. Too much weight can put extra pressure on bones, joints, discs and muscles in the lower back, causing pain when sitting or standing. Carrying too much weight raises your risk of getting arthritis or osteoporosis, which can also cause chronic back pain.

Maintaining a healthy weight and exercising can help reduce back pain. To keep a healthy diet, cut down on processed carbs like white bread and pasta, avoid sugary drinks, eat less red meat and dairy, eat more fruits and veg, exercise and get enough rest. These steps are important for better health – and less strain on your back!

Lack of Exercise

Lack of exercise is one of the top causes of back pain. Poor posture, weak abs, and lack of core strength can all make the lower back tight, causing discomfort. To keep your back strong, stretching and strengthening exercises are essential.

People often don’t get enough physical activity. Reasons for this are lack of time or no access to gyms. However, you can still do activities like walking, running, and cycling without special equipment or a fitness centre. Move more during the day! Use stairs, park far away, take breaks, and aim for 10-15min walks before breakfast, after meals, or late at night.

Research reveals that regular exercise coupled with strengthening your core can help prevent back pain and improve your wellbeing. Make time for yourself by dedicating 15-30 minutes daily to stretching. Also, rest between workouts, and eat a balanced diet.

Portion Control

Eat the correct amount. This can help you keep healthy and balance your weight. Portion control is brilliant for feeling content, but consuming fewer calories and losing excess weight. Plus, it can prevent backache from carrying too much weight.

Let’s look closer at portion control:

Eating Smaller Meals

For those with back pain due to overeating, portion control is key. Eating smaller meals more often throughout the day can regulate hunger and decrease the chances of overindulging. It also makes digestion easier on your body.

Portion out meals that are packed with nutrients and low in calories, like fruits, veggies, lean proteins, legumes, and whole grains. Drink lots of fluids—water is best! This will help your stomach break down food and reduce the stress on your digestive system—and back pain.

Choose smaller plates or bowls to keep portions healthy. Use zero-calorie condiments, like lemon juice or balsamic vinegar, instead of higher calorie ones like butter or gravy. It won’t be easy to learn portion control if you’re accustomed to bigger servings, but these tips can get you started on the path to protecting your back from pain caused by overeating!

  • Eat smaller meals more often throughout the day.
  • Choose meals that are packed with nutrients and low in calories.
  • Drink lots of fluids, preferably water.
  • Use smaller plates or bowls to keep portions healthy.
  • Choose zero-calorie condiments instead of higher calorie ones.

Eating Slowly

Eating slowly can help us pay attention to our body’s signals of hunger and fullness, and make meals more enjoyable. It may feel strange at first, but slowing down has both mental and physical benefits.

  • We can better recognize when we are full, so we don’t overeat. Slow eating allows us to be mindful and not eat more than we need. Also, focusing on the flavors and textures of food increases our pleasure from the meal and helps create a healthier relationship with food.
  • Slower eating lets our bodies digest nutrients better. There is a delay between our brain and stomach receiving signals that tell us when we’re full. Slowing down provides time for these signals to take effect. Plus, less stress during a meal helps digestion by giving salivary enzymes enough time to break down food properly in our stomachs.

By using smaller plates or bites, and slowing down while eating, we can keep excess calories away and promote better digestion.

Avoiding Overeating

Overeating can lead to back pain and other body aches. Even if you’re not obese, too much food can cause serious health problems. Americans often eat huge meals, but keeping your food under 900-1000 calories per day is key.

  • Breakfast should have a max of 300 calories.
  • Lunch should be moderate, 500-600 calories.
  • Dinner can be the largest meal at around 700 calories.

Practice mindful eating by savoring the flavor and texture of your food, and listen to fullness cues. The volumetric diet suggests high fiber foods like fruits, vegetables, lean proteins, nuts and seeds. These are nutrient-dense and will help us feel sated without overeating. Processed foods, fat and sugar should be avoided. Eat slowly, aiming for 20 minutes until feeling full. This way, digestion has enough time to kick in before having seconds.

Benefits of Portion Control

Portion control can be tricky for many of us. We may start eating and can’t seem to stop, or underestimate the amount we eat. But portion control can help keep our weight and health in check. And there are other benefits too! Let’s learn more about them and how to begin.

Improved Digestion

Our bodies are structured to digest smaller portions of food. But larger meals can cause digestion issues like bloating, gas and indigestion. Also, these large meals can put pressure on our bladders and lower back muscles, causing chronic tension and backaches.

Eating smaller portions helps the body process and absorb nutrients more efficiently. This helps keep blood sugar levels stable, and lowers risk of type II diabetes. Eating smaller balanced portions leads to better digestion and better health!

Weight Loss

Portion control can be useful for weight loss. It helps decrease the amount of calories and fat you eat. Eating affects our health and helps us reach and maintain our goal weight. Portion control lets you be in charge of the calories and nutrients you consume daily. It also cuts down on fat from food like pastries, fats, and fried items.

Portion sizes that are too big can lead to overeating. Studies show that reducing portion sizes by 25% can lead to a loss of 10kgs a year without changing diet or exercise. If you reduce portions by 20%, you can eat 150-200 fewer calories per day. This leads to moderate weight loss each week.

Controlling portion size can also stop obesity-related disorders like Type 1/2 diabetes, high blood pressure, heart disease, and stroke. Eating smaller portions can help people feel less deprived when following a diet or trying new healthy eating habits.

Reduced Back Pain

Large portions mean backaches. As you age, it’s more uncomfortable. Practicing portion control helps reduce pain and injury. It also makes you think twice when you choose your meals.

Serving sizes vary by lifestyle and body type – but reducing food isn’t bad. Balance is important, so don’t overload your plate. Stick to three equal parts – 1/3 carbs, 1/3 protein, 1/3 veg. Snack healthily between meals. Avoid sugary drinks – they only add calories without nutrition. So, regulate your intake to avoid straining your spine or muscles.


Proper portion control isn’t just about avoiding backaches – it can also help reduce calories and lead to healthier living. It’s a great way of improving health, losing weight, and feeling better.

If you’d like to learn more, why not consult a nutritionist or dietitian? There are also lots of books and websites that can teach you how to portion out food. With practice and commitment, portion control can bring long-term rewards to your body, mind, and well-being.

Frequently Asked Questions

Q: How does portion control help with backaches?

A: Maintaining a healthy weight through portion control can reduce the strain on your back muscles, preventing backaches from occurring.

Q: What are some tips for practicing portion control?

A: Use smaller plates, measure out servings, and take your time while eating to recognize when you are full.

Q: Can portion control help with other health issues?

A: Yes, practicing portion control can improve digestion, lower blood pressure, and reduce the risk of diabetes and heart disease.

Q: How long does it take to see the benefits of portion control?

A: Results vary, but you may start to feel better within a few weeks of consistently practicing portion control.

Q: What are some common mistakes people make when practicing portion control?

A: Common mistakes include skipping meals, eating too quickly, and over-restricting oneself, which can lead to binging later on.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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