In last week’s blog entry I discussed an important tip for protecting yourself when exercising with heavy resistance or rapid movements. That tip was to practice perfect posture at all times.Today I want to discuss weight belts. These are the heavy leather or nylon lifting belts that fit against the lower back. Most people think the only purpose of the belt is to directly support the lower back. The belt serves an additional important purpose of providing support to your abdominal muscles, which in turn support the back and spine. In other words, it provides a wall your abs can push off of to reinforce your spine and muscles of the lower back from the front side.
The question is should you be using one?
Opinions on the matter vary widely, and what I’m going to present is just my personal opinion. I do feel my opinion is applicable to the broadcast section of the exercise community.
First of all, I think that if you need to lift heavy objects as a part of your job or you have a previous back injury then it’s probably a good idea. For example, a firefighter may need to lift an unreasonably heavy load during a fire or rescue. Or a delivery person may need to deliver a package that is heavier than usual.
However, for normal exercise routines I feel the belt is a bad idea. Yes, it can provide support and possibly prevent a back injury. It could also motivate the same injury it helps prevent. Furthermore, when it comes to actual gains, you are unlikely to have that belt on in a situation where you need to perform a similar motion unless you have a previous injury.
The perceived protection of the belt can actually help you lift more weight unnaturally. It helps you lift loads you have no business lifting until your back is strong enough and your technique is good enough that you can do it naturally… without the belt. Be reasonable in your choice of resistance and escalation to heavier loads (do more reps if you have to), and you won’t need the belt.
I personally believe your exercise should translate into functional gains you can utilize in your daily life. Unless you typically spend your days with a weight belt on, then you don’t need one at the gym. Suck up your pride and just lift a more reasonable amount of weight. The belt may provide some protection, but I think it provides more of a false sense of security then it does actual protection for someone who does not already have a back injury.
If you have any questions about your specific situation, consult with your doctor or other qualified medical professional to get a definitive answer.
