Use of Lifting Belts During Strength Training Workouts

The decision of whether to use a lifting belt during exercise should be guided by the following information:

As mentioned in an earlier article on lower back pain, the deep stabilizing muscles of the lumbo-pelvic region (core) are suspected as having a drum forming effect that is the muscles contract simultaneously in a reflex (no conscious thought required in people without back pain) action to help stabilize the low back and allow forces to be transferred from the lower body to the upper body and vice versa. This action also has the effect of compressing the abdominal contents - composed primarily of water and very little gas; thus the name of this phenomenon is the fluid ball effect. Water as a liquid is essentially incompressible, so you can see how the presence of an internal pressurized fluid ball will lend stability to the pelvis and spine and actually help generate torque in the lift. For example, as you descend into a heavy squat, the muscles of the core and diaphragm begin to contract and generate tension on the fluid ball. As you squat deeper and your knees and hips flex more and more, the pelvis starts to tip forward and the large erector spinea muscles begin to lose their strength advantage due to a decreased muscle length. It is logical then to assume that the fluid ball acts as a block to prevent excessive spinal flexion and possible compressive damage to the intervertebral ligaments and discs.

Lifting belts have been demonstrated to have a similar effect of passively increasing intra-abdominal pressure simply by the mechanics of their operation. However, when a lifting belt is used on a consistent basis, it is proposed that the inner stabilizing muscles and deep abdominals are relieved of much of their duty and fail to get stimulated sufficiently. Therefore, even though you may be performing a very functional movement like a squat, you are receiving a source of external stabilization likened to that provided by machine exercise. The risk of using a lifting belt for all lifts is that the core muscles are not trained sufficiently and in the correct motor sequence, so if you attempt a heavy lift without a lifting belt, there may be an increased chance of injuring your back. The best advice then is if you are going to use a lifting belt, use it only when you attempt maximal (1RM) lifts and only when the spine is directly targeted like in a squat. Perform submaximal lifts without a belt to ensure sufficient training of the deep stabilizers of the spine. (It should be kept in mind however that some world class Olympic-style weightlifters never use weightlifting belts).

So if your goal is to wear a lifting belt on the field or track or even while performing regular everyday tasks, then use a belt for all your lifts. If however you want true functional strength and power, train your own internal weight lifting belt and discard the fake one.

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Back Pain Facts?

There are several causes of back pain: mechanical causes, eg lumbar disc disorders; degenerative conditions, eg degenerative disc disease; inflammatory conditions, eg ankylosing spondylitis; infective causes, eg osteomyelitis; neoplastic causes, eg primary benign or malignant tumours; metabolic bone disease, eg osteoporosis; referred pain, eg from duodenal ulcer; psychogenic pain - originating in the mind rather than the body.

Back pain is one of humanity's most frequent complaints and does not usually reflect any underlying disease. However, anyone with back pain that does not improve after a few days should first consult a Physician, as back pain can sometimes indicate significant and serious conditions which might not otherwise be diagnosed. Back pain is very rarely a sign of a serious medical problem. It is however important that the treatable medical causes are identified early on.

Back pain affects 50 to 80 percent of people in the U.S. at some point in their lives. In any given year, 10 percent of adults experience back pain or other symptoms, such as limited mobility or stiffness. Each year, Americans spend an estimated $24 billion on treatments for back pain - not including missed time from work nor the emotional costs of enduring pain and not being able to participate in daily activities. Imagine what it would be like to have problems working, golfing or enjoying playtime with children!

Back pain can be mildly uncomfortable, excruciating or anywhere in between. It can start slowly, sometimes a result of poor posture, or come on suddenly because of injury. If your question is not answered here, please contact one of our information specialists. Back pain can last for a few short days or can linger for weeks, months and even years. Arthritis is a common form of back pain. The earlier arthritis is diagnosed, the more steps can be taken to reduce disability in the future. Other factors that aggravate back pain include suffering from stress, not getting enough sleep, being overweight, having poor posture or not being physically fit.

Back pain should not be considered a normal part of aging; it is a chronic condition that calls for similar lifestyle changes as diseases like arthritis and diabetes do.