Can Dehydration Cause Back Pain? Shocking Link Explained!

Feeling an unexpected back pain and could not figure out the reason? Although poor posture and injuries are common causes, dehydration can often be an overlooked culprit. So, can dehydration cause back pain? Let’s dive into this blog and explore how hydration plays a hidden role. Also, we will learn about the tips to manage it! 

Can Dehydration Cause Back Pain?

Wondering, “Does lack of hydration lead to back pain?” Yes, it is possible that a lack of hydration in the body can lead to back pain. 

Have a look at how it happens:

Impacts Spinal Health:

• Spinal discs function as cushions between all the spinal vertebrae, which are responsible for absorbing shocks and easing muscle movement.

• These discs are made of around 80% water, and when they lack enough water, they tend to shrink and lose their ability to provide a cushioning effect. This causes increased back pain.

Contributes to Muscle Cramps:

• Dehydration can also cause muscle spasms and cramps by interrupting the balance of electrolytes, which are important for muscle contraction and relaxation.

• This imbalance can make the back muscles highly prone to risk of muscle spasms and cramps.

Reduces Joint Lubrication:

• By lowering the release of synovial fluid (which plays a major role in lubricating & cushioning the joints), dehydration lowers the lubrication of the joints.

• The decrease in this fluid causes extreme friction between the two bones, leading to pain and stiffness along with low mobility.

Increases Pain Sensitivity:

• Dehydration can make you highly sensitive to pain by disrupting the normal function of the nervous system, causing muscle spasms and inflammation, and affecting the release of pain-relieving neurotransmitters.

• These effects can reduce the power of pain tolerance, making you feel back pain more extremely.

Symptoms that Indicate Dehydration-Related Back Pain

These symptoms could indicate back pain associated with dehydration:

• Pain and stiffness in the lower back

• Muscle cramps and spasms

• Extreme pain that increases with activity or movement

• Radiating or shooting pain in the legs

• Numbness or tingling sensation in the legs

• Changes in bowel or bladder movements

• Trouble controlling reflexes in the legs

• Signs of dehydration

If you experience any of these symptoms, see a doctor for diagnosis of the exact cause. 

Signs of Dehydration: How to Know Whether You are Dehydrated?

Here, look for these dehydration symptoms that may be impacting your spinal health and causing back pain:

• Dry mouth and skin

• Low urination or dark-colored urine

• Extreme thirst

• Constipation

• Low blood pressure

• Headaches

• Nausea

• Muscle cramps

• Lightheadedness or dizziness

• Fatigue

• Fainting

• Confusion and irritability

• Loss of appetite

• Sunken eyes

If you experience these symptoms, you are dehydrated. Maintaining good hydration can only help.

Who’s at Risk of Developing Dehydration-Related Back Pain?

Anyone can experience it; however, these people are at more risk:

• Athletes who sweat excessively

• Older adults, as their thirst sensation reduces with age

• People living in hot climates or working outdoors

• Individuals with habits of poor fluid intake

How to Manage Dehydration to Prevent Back Pain?

Here are the tips to manage dehydration and prevent the risk of back pain:

1. Drink Enough Water Regularly:

Aim to drink at least 8-9 glasses of water throughout the day, especially in hot weather and during or after workouts.

2. Avoid Excessive Caffeine and Sugary Drinks

Limit the use of caffeinated and sugary beverages, as they have diuretic properties, which can increase urination, leading to dehydration.

3. Consider Electrolytes

Drink electrolyte drinks or fruits and veggies, as they help replenish lost electrolytes, maintain fluid balance, and improve water absorption.

4. Limit Intake of Alcoholic Beverages

A study reports that consuming alcoholic beverages can increase the production of urine, as they are diuretics. This can cause the body to lose excessive fluid, resulting in dehydration. So, take it in moderation or avoid it.

5. Consume Hydrating Foods

Eat water-dense fruits and vegetables such as watermelon, oranges, cucumber, spinach, cantaloupe, and celery.

6. Be Cautious of Your Environment:

When it’s humid or hot weather, increase your fluid intake. If you are exercising outdoors, take a break in a shady and cool place, and wear loose-fitting and light-colored clothes to regulate body temperature.

7. Make Water Much Easier to Consume

If you don’t like walking up to drink water multiple times while you’re at work or exercising, the best idea is to carry a reusable bottle with you every time. This can help you assess your water anytime you need it.

8. Make Drinking Water a Routine

Set an alarm to drink your water consistently, like with meals or during work breaks, or after exercise. This ensures you maintain your hydration levels.

9. Check your Urine Color Always

If your urine color turns dark yellow, it is a sign of severe dehydration. So, drink plenty of water immediately.

10. Infuse your Water with Flavors

If you find drinking water boring and flavorless, add lemon, mint, or fresh water to your water with a pinch of salt (for electrolytes). This will help encourage you to drink more water. 

Treatment for Back Pain Caused by Dehydration

Here are the treatment strategies you can consider to manage back pain and improve overall spinal health:

1. Proper Hydration:

• Drink a lot of water (around 2 liters for women and 3 liters for men) to increase your daily fluid intake.

• Consume foods and drinks rich in electrolytes to increase your electrolyte intake.

2. Pain Relief:

One of the common natural remedies for back pain is heat and cold therapy.

• Apply an ice pack or heating pad to the affected area for about 15 to 20 minutes at one time to relieve muscle spasms and inflammation.

• Take OTC pain medications like ibuprofen to reduce pain and inflammation, and OTC gels and creams containing capsaicin or menthol to alleviate localized pain.  

3. Lifestyle Adjustments:

• Practice exercises such as yoga poses and stretches regularly to strengthen supporting muscles and enhance flexibility.

• Also, maintain good body posture to alleviate stress on the back, get adequate sleep, and manage stress to allow the body to recover.

4. Professional Help:

• Get chiropractic care, which involves managing misalignments between the spine and nearby tissues, enhancing nerve function, and relieving inflammation.

• Moreover, physical therapy can also help through stretches and exercises such as cat-cow stretch, knee-to-chest stretch, child’s pose, and pelvic tilt. They improve flexibility and strengthen your back. 

When to See a Doctor?

If your back pain persists even after staying well-hydrated, consult a doctor, especially if you also experience the following accompanying symptoms:

• Severe pain

• Numbness

• Fever

Dehydration may be one contributing factor to back pain, but other severe conditions like osteoarthritis, herniated discs, muscle strains, traumatic injury, endometriosis, etc., can also be involved. Seeking medical attention can help with an accurate diagnosis and a treatment plan. 

Final Thoughts

Now, you may understand, “Can dehydration cause back pain?”. Yes, it can contribute to back pain, especially when spinal discs do not get enough hydration for proper functioning. Maintaining proper fluid intake is crucial to prevent dehydration and related back pain. If you experience persistent back pain, see a doctor to rule out the correct cause and receive the right treatment. 

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