Pros and Cons of Back Support Belts

Low back pain is the second most common symptom Americans cite as the reason they visit their health care providers every year. About 50 percent of Americans experience low back pain symptoms annually, and as many as 85 percent will experience some form of low back pain in their lifetime.

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In the U.S., the peak age for back pain is between 25 and 45 — in fact, it’s the number one cause of disability for people under 45. Americans spent $33.4 billion in 2008 treating the condition, not counting the estimated $66.6 billion lost in wages and decreased productivity. Many people turn to back support belts as an option to prevent or alleviate their pain.

Custom or Off-the-Rack

The two main forms of back support belts are: custom-fit and flexible-fit. If you’ve had back surgery or suffer from adolescent scoliosis, your spinal physician may order a back support that’s molded to your body with heat–treated plastics. Since these devices fit your specific contours, they provide widespread spine stabilization for a specific period of time.

The neoprene belts found in pharmacies or sporting goods stores, on the other hand, are more common. If you regularly do heavy lifting on the job, your employer may encourage you to wear one. While they may help prevent back pain, they won’t help you heal. If you have back issues already, talk to your doctor or physical therapist about the best model for your needs.

Benefits of Using Back Support Belts

The research regarding support belts isn’t conclusive. But you’ll likely experience the benefits when you wear one properly, according to your doctor’s instructions. Some issues that back support belts target include:

• Correcting deformity. Due to congenital issues or after back surgery, braces can correct a deformity or facilitate healing.
• Limiting movement. After an initial low-back injury, limiting your spinal movement is helpful because it allows your injury to heal on its own by relieving excessive demand on the muscles.
• Stabilizing the back. Some users report that supporting their spine and abdomen relieves pain and improves posture.
• Providing support. Back support belt wearers state that during periods of episodic pain, they get relief with a belt when rising from sitting to standing or during other transitional movements.
• Facilitating a return to work. After an injury, a support belt can make your transition back to work easier to manage.
• Easing pain. Some belts have massaging and heating elements that relieve back stress. Additionally, just wearing a belt may provide a placebo effect of pain relief.

Physician Concerns

When support belts aren’t properly fitted or maintained, you run the risk of creating more problems than you started with. Issues from improper belt use include:

• Skin lesions. Improperly fitting belts, such as those marked one-size-fits-all, can cause skin irritation and lesions.
• Muscle atrophy. Long-term use of back support belts can lead to muscle atrophy, setting up your spine for injury later.
• Transfer of the load to other muscles. Restricting motion for one part of the back requires other muscles to bear the load, which can result in injury to those muscles.
• Gastro-intestinal disorders. Some belt wearers said that the compression of their abdomen resulted in digestive issues.
• Higher blood pressure. The compression of your muscles can also increase your blood pressure and resting heart rate.

Depending on your condition, the short-term use of a back support belt may be beneficial, especially if used in conjunction with other forms of treatment like physical therapy. Your physician likely won’t recommend long-term or preventative use. To avoid additional back problems, talk to your spine specialist at the Southeastern Spine Institute about whether a belt is right for you.

So, should you wear a back brace when lifting? Yes, but there's a twist...

Dr. Aaron Horschig highlights the following: Athletes wearing a belt correctly can lift heavier weights with more explosive power and maintain trunk stiffness for more reps...And as a back brace user, I can confirm this - in moderation, of course. [1]

In this article, you'll learn whether back braces are the best tools to use when lifting, why you should, and when you're about to go too far...

Keep reading to learn more about the benefits of wearing a back brace when lifting.

Key Takeaways

• Wearing a back brace while lifting can help protect your spine and reduce your risk of injury.
• It also helps maintain good posture, reducing muscle and joint strain.
• Back braces provide extra support for your torso, reducing the pressure on your spine and providing stability during weightlifting movements.

Should You Wear a Back Brace When Lifting? 5 Myths Debunked 

Yes, a back brace can provide additional support during lifting, enhancing stability and performance.

However, it isn't universally essential. In some cases, relying too heavily on a back brace can be counterproductive, as it may lead to a dependence that could weaken the core muscles over time.

Therefore, it's crucial to use such support devices, like a "lumbar back brace", in a balanced manner. Combining the brace with a regimen of exercises to strengthen the back and core is essential to ensure optimal back safety and prevent injury.

Let's break it down...

Myth 1: The More You Use Them, The Better

One of the most common myths about back braces is that the more you wear them, the better. This is not true.

Wearing a back brace can provide some support and help protect your lower back when lifting, but wearing them too often can do more harm than good.

While these braces offer support and stability, an overreliance can lead to the core and back muscles becoming dependent on this external aid, gradually weakening these essential muscle groups over time...

Myth 2: They Always Prevent Injury

The belief that back braces are a surefire way to prevent injuries is widespread.

However, experts at the Journal of Strength & Conditioning Research, as cited in the BarBend guide, offer a different perspective [2].

They suggest that although back braces can "explosive power by increasing the speed of the movement," their role in injury prevention isn’t as clear-cut.

As a result, more research must be done on long-held beliefs and encourage a more nuanced understanding of back brace utility.

Myth 3: They Help With A Weak Core

The emphasis on back braces often overshadows the critical role of the body’s natural defense mechanism - the core.

After all, strengthening core muscles and honing proper lifting techniques are paramount in preventing back injuries.

These internal measures foster resilience against strains and injuries, diminishing the exclusive reliance on external aids like back braces.

Myth 4: They Should Always Be Used In The Workplace

In occupational settings where lifting is integral, ergonomic assessments and modifications are often more pivotal than back braces.

Tailored training on safe lifting techniques, coupled with specific equipment to aid lifting, provides a holistic approach to back safety, mitigating the need for constant back brace use.

If you want to learn more, please visit our website Sports Back Support Solution.

Myth 5: They Solve Everything

The discourse around back braces isn’t two-faced.

To be more specific, they are not the ultimate solution, nor are they entirely dismissible.

In fact, back braces can offer support and augment performance in specific lifting scenarios.

However, their use should be reasonable, informed, and supplemented by a robust focus on developing intrinsic strength and mastering appropriate lifting techniques.

Skip to this video to learn more about an expert-tested back brace that is proper for any occasion:

Now that we’ve covered the myths and provided some quick safety checks, it’s essential to remember that every person and situation is unique. So, how can you tailor the use of a back brace to fit your specific needs and lifting scenarios?

Customizing Your Approach: Tailoring Back Brace Use to Your Specific Needs in 5 Simple Steps

Now, you'll learn a personalized approach to ensure that wearing a back brace aligns with your individual health, physical condition, and the specific lifting tasks at hand.

Let’s dive in for 5 simple tips!

1. Assess the Lifting Task

Evaluate the nature and intensity of the lifting task at hand. Not all lifting activities are created equal, and understanding the specific demands of each task can guide the appropriate use of a back brace.

When considering lower back pain when standing, it's crucial to assess whether the lifting or standing activity might be exacerbating the pain, and if so, how best to address it.

2. Consider Your Health Status

Your individual health and physical condition play a crucial role.

Consider any existing back issues and your overall fitness level, and consult with a healthcare professional to determine if a back brace suits your specific needs.

3. Training and Awareness

Being educated on the proper use and limitations of back braces is essential.

Consider seeking training on how to wear and use them effectively, and stay updated on the latest research and recommendations.

4. Material and Design

Explore the variety of materials and designs available.

Some back braces offer features like breathability, adjustability, and additional lumbar support. Choose one that aligns with your comfort, support needs, and the specific lifting task.

5. Trial and Feedback

If you opt to use a back brace, pay close attention to your body’s feedback.

Note any changes in comfort, support, or any potential strain, and be prepared to adjust your approach accordingly.

In the next section, we address frequently asked questions, aiming to provide clarity and insights that are balanced and rooted in evidence without over-relying on specific sources or studies.

FAQs

1. Can wearing a back brace weaken my core muscles?

Yes, consistent use of a back brace can weaken core muscles as they become dependent on external support, reducing their ability to support the spine effectively.

2. What are the alternatives to wearing a back brace for lifting?

Focusing on proper lifting techniques, strengthening core and back muscles, and making ergonomic adjustments in the workplace are effective alternatives to ensure back safety.

3. Is it beneficial to wear a back brace post-injury?

It can be helpful for short-term support and stability post-injury, but it’s essential to consult a healthcare professional for personalized advice and rehabilitation exercises.

Conclusion

Should you wear a back brace when lifting remains a debate among professionals and individuals alike.

While they can offer short-term support, reliance on back braces can potentially weaken core muscles, emphasizing the importance of individual assessment and consultation with professionals.

Focusing on strengthening core muscles, adopting proper lifting techniques, and ergonomic workplace adjustments prove more effective.

So, as you navigate the complexities of back safety, remember that a personalized approach is key.

And don't forget to leave a comment sharing your thoughts or experiences!

Resources

1. ahorschig. WARNING! Stop Wearing A Weightlifting Belt For Back Pain! [Internet]. Squat University. 2019. Available from: https://squatuniversity.com/2019/08/07/warning-stop-wearing-a-weightlifting-belt-for-back-pain/

2. Dewar M. When, Why, and How You Should Wear a Weightlifting Belt [Internet]. BarBend. 2017. Available from: https://barbend.com/how-to-wear-weightlifting-belt/

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