Why Does Your Back Hurt After Drinking?

You wake up on a Sunday morning after a night of drinking. In addition to the hangover symptoms you feel, you notice a little twinge of back pain. Maybe you just slept wrong, and it’s no big deal, but then a thought dawns on you: could the pain you’re experiencing be related to those margaritas you drank last night? 

Turns out, back pain and alcohol may actually be related. Let’s explore the link between the two in more detail as we dive into the topic together.

The Science Behind Alcohol and Back Pain

When it comes to the relationship between back pain and alcohol, multiple physiological factors are involved! Excessive alcohol consumption contributes to various health issues, many that are related to our nerves and contribute to back pain. Let’s take a look at some common contributors:

• Nutritional deficiencies. Heavy drinking impairs our body’s ability to absorb essential vitamins and minerals, such as calcium and iron, which are crucial for spinal health.

• Inflammation. Chronic alcohol use contributes to inflammation throughout our body because it can damage our tissues, disrupt our immune function, and cause stress on our systems overall. This level of stress can exacerbate pain and discomfort in areas that are already weakened or injured, including our back muscles.

• Dehydration. Alcohol is a diuretic, meaning it increases urine production and leaves us feeling dehydrated. Dehydration affects several systems in our body, including our spinal discs, making them more susceptible to injury or sensitivity.

• Kidney damage and constipation. If we picture our organs’ locations in our body and think about where the kidneys are in relation to our back, it makes sense that we might feel some discomfort or pain in that area. After all, our bodies are all one unit! Alcohol can cause kidney damage and slow down our metabolism, which can cause constipation. These conditions are both related to back pain, particularly lower back pain.

• Accidents and injuries. Alcohol can lower our inhibitions or cause us to be (yikes!) a bit less aware of our movements and actions. Ever found a mystery bruise the day after a night of drinking? Yep, bumps and falls can happen when we’re less aware of our movements. Alcohol-related accidents or injuries, particularly those involving falls or other more serious trauma, are another factor to consider.

While moderate alcohol consumption can temporarily exacerbate existing back issues, excessive and chronic alcohol use significantly increases the risk and severity of new back problems.

Back Pain Conditions Affected by Alcohol

There are many reasons for back pain. Our back is pretty much a hub for our body’s nerves. Let’s discuss a few other conditions, such as sciatica and gastritis, that could be responsible for back pain or discomfort.

If you’re experiencing any of these symptoms, it’s a wise idea to contact your healthcare provider for a professional diagnosis and treatment recommendations, as not all back issues are related to drinking alcohol. Either way, good for you for taking control of your health!

Sciatica

Sciatica is characterized by pain that radiates along the sciatic nerve, which runs from our lower back down through our hips and legs. The severity of the pain can vary, from a mild ache to a sharp burning sensation or even severe discomfort.

Sciatica is often caused by compression or irritation of the sciatic nerve due to factors like a herniated disc, spinal bone spur, or other spinal conditions. Sciatica can also be triggered by lower back trauma or other injuries. Common symptoms of sciatica include numbness, tingling, weakness, or difficulty moving a specific part of your body.

Ever hear of alcohol being called the “great magnifier”? Basically, this means alcohol can amplify existing feelings, whether those feelings are emotional or physical. This same concept applies to underlying back pain or other health problems. As we mentioned above, alcohol consumption can exacerbate existing conditions and cause inflammation and dehydration, which in turn, may worsen spinal disk degeneration and increase the risk of a herniated disk. Also don’t forget about clumsy behavior. Similar to the slips, bumps, and falls that sometimes happen when we’re drinking, some of us might also engage in riskier behaviors when we’re drinking that could mean a potential back injury.

Gastritis

Another health condition to consider when we’re thinking about back pain is gastritis. Gastritis is characterized by inflammation of the stomach lining. This inflammation can lead to symptoms like abdominal pain, lower back pain, nausea, vomiting, bloating, or other uncomfortable symptoms like indigestion. Gastritis can be acute —occurring suddenly and lasting for a short time — or chronic, meaning it develops gradually and lasts over an extended period of time.

Drinking alcohol increases our risk of gastritis in a few ways. 

• Alcohol irritates the stomach lining, leading to inflammation and damage.

• Drinking alcohol also increases the production of stomach acid, which can further aggravate the stomach lining and lead to erosions or ulcers.

• Alcohol can weaken the stomach’s protective barrier, making it more susceptible to damage.

Now that we’re aware of the potential links between drinking alcohol and back pain, what can we do to prevent unpleasant or serious back problems?

How To Prevent Back Pain

To help avoid uncomfortable back aches and pains, here are a few ways to keep your spine (and you) happy and prevent the risk of any alcohol-related accidents along the way!

• Drink in moderation. Moderation is key when it comes to reducing your risk of  back pain and other health problems. Consider making a plan or setting a limit for alcohol intake and holding yourself accountable. (Check out our article with tips for managing moderation in your day-to-day life.)
• Stay hydrated. Drink plenty of water or other healthy, hydrating fluids with electrolytes, such as sports drinks or coconut water. If you choose to drink alcohol, you can try alternating alcoholic beverages with non-alcoholic options like soda or water to slow yourself down and keep hydrated. You can also try a healthy mocktail or order craft mocktails at a bar. 
• Stretch and exercise regularly. Get moving! It’s important to move our bodies regularly to help reduce inflammation and tightness, and it’s also great for our mental health. Luckily, we’ve written extensively about the many benefits of exercising.

What Is Drinking in Moderation?

As we mentioned earlier, moderation is key to overall health and a healthy relationship with alcohol. We may have heard the term “moderation” thrown around a lot, but what does it actually mean?

Moderation means consuming alcoholic beverages in reasonable limits that mitigate risks to health. Moderation implies a balanced and controlled approach to drinking, and it’s typically defined as two drinks or fewer in a day for men and one drink or less in a day for women.

Moderation entails making intentional and informed decisions about the quantity and frequency of our alcohol intake. Mindful drinking prioritizes our health goals and allows us to avoid negative consequences such as impaired judgment or dependency. To learn more about how mindful drinking benefits overall well-being, check out our article about health benefits of cutting back on drinking.

Summing Up

Everyone’s body is different, and we all respond to alcohol differently. The first step to taking better care of our body is being more in tune with how we treat it. What we put into our bodies can affect the way we feel, physically and mentally. It’s never too late to start our journey to better health!