How to reduce the thickness of the back

Back thickness can be reduced by adjusting dietary structure, targeted exercise training, and improving body habits. The accumulation of fat in the back is usually related to factors such as prolonged sitting, decreased metabolic rate, and poor local circulation. It is necessary to combine systemic fat loss with local shaping interventions.

1. Dietary structure adjustment

Reduce refined carbohydrates and saturated fat intake, and increase the proportion of high-quality protein and dietary fiber. The daily staple food can be replaced with low sugar foods such as oats and brown rice, paired with low-fat protein such as chicken breast and fish, to promote whole body fat metabolism through calorie deficit. To avoid aggravating back visual thickness due to edema caused by a high salt diet, it is recommended to drink more than 1500 milliliters of water per day.

2. Targeted Exercise Training

Perform back activation training at least 3 times a week, such as bending down to row or face pulling, to strengthen the lower trapezius and rhombus muscles. Cooperate with aerobic exercises that require upper limb strength, such as swimming and badminton, for at least 30 minutes each time. After exercise, it is necessary to perform chest and shoulder stretching to improve the impact of round shoulder and hunchback posture on the back line.

3. Body posture correction intervention

Maintain a neutral stance with the scapula retracted in daily life to avoid compensatory thickening of the back muscles caused by hunchback with chest. Office workers can do chest expansion exercises every 30 minutes and use lumbar cushions to maintain the physiological curvature of the lumbar spine. When sleeping, choose a medium hardness mattress and lie on your side with a pillow between your legs to keep your spine aligned.

4. Local circulation improvement

Relaxing back fascia adhesions through dry brushing or fascia gun, promoting lymphatic reflux, and reducing edema. When taking a shower, rinse the back alternately with hot and cold water, with a temperature difference controlled within 10 ℃. It can be used in conjunction with body lotion containing caffeine for massage, but for those with sensitive skin, it needs to be tested before use.

5. Comprehensive metabolic management

ensures 7 hours of deep sleep per day, avoiding elevated cortisol levels that promote fat accumulation in the trunk. When under high pressure, deep breathing training can be performed, and every time you inhale, feel the expansion of your back ribs. Regularly monitor thyroid function to rule out central obesity caused by abnormal hormone levels.

Reducing back thickness requires persisting for more than 3 months to see significant results, and it is recommended to take photos every week to record changes in body shape during the process. In addition to the above methods, wearing tight underwear to restrict blood circulation in the back should be avoided. Women can choose wide shoulder strap sports underwear to disperse pressure. If accompanied by shoulder and neck pain or restricted mobility, seek medical attention promptly to investigate organic problems such as scoliosis. For those with a larger weight base, it is recommended to start with low impact exercises such as brisk walking and elliptical exercise, gradually increasing the intensity of the exercise.