Dehydration and back pain: studies show proper hydration can help prevent back pain

Although the benefits of water are largely known to assist in hydration, healthy skin, metabolism and the transportation of nutrients to cells, it can also be imperative for adequate physical functioning.

Dehydration occurs when water or water and electrolyte intake do not equal output. Particularly relevant for physically active individuals, proper hydration can assist in the prevention of sports-related injury and back pain.

Not enough water can result in musculoskeletal symptoms such as cramps, muscle twitching and weakness, all of which can contribute to long-term pain or injury.

What a lot of people don´t know is that our bodies are made up of 75% water. Throughout the day, gravity squeezes water out of the disks between our spine vertebrae. Without adequate hydration, this can cause pain, swelling, ruptures or herniation of the outer shell of the disk.

Senior Physiotherapist at Rise Health Care Group, Lissanthea Taylor, says that research demonstrates lumbar spine discs rely on being well hydrated to support the weight of our body against gravity.

“Sustained movements such as sitting for long periods of time push water out of the discs. Well-controlled spinal movement and adequate muscle strength and control help the spine to move well and movement works to pull hydration into the disc and keep it healthy,” she said.

Dehydrated disks can result in or increase already existing back pain. Without enough water, the whole disk becomes compromised, as it cannot support its share of the weight load. More and more of your weight will then be supported by the outer ring which is not designed for this purpose and can compress the spine, resulting in more pain.

This means that one of the simplest, most effective ways to reduce and prevent back pain throughout the day is by increasing your daily intake of water. Most recommendations suggest drinking between 8-10 glasses of water per day; however this changes due to factors such as weight, age and physical activity.

“Drinking water alone may not prevent back pain in isolation, but better hydration often means more trips to the bathroom – ensuring you´re taking movement breaks and getting to the end of the day with less likelihood of pain,” said Taylor.

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