Weightlifting Belt for Back Pain?
Q: My back hurts when I deadlift. Should I wear a weightlifting belt?
A: The purpose of a weightlifting belt is performance enhancement, not injury prevention. When used correctly, it creates additional intra-abdominal pressure to support the back through a lift. The belt is worn for compound exercises like squats, deadlifts, Olympics lifts and their related exercises (overhead squats, clean pulls, etc.) when working at 85/90%+ of your 1RM (repetition maximum). If your goal is to lift more weight, a weightlifting belt can help. The belt, however, is not a substitute for body awareness, proper technique, the ability to brace through the core, and a solid foundation of strength. The majority of gym-goers and fitness enthusiast will never need a weightlifting belt. The intra-abdominal pressure produced by the Valsalva maneuver is sufficient to protect the back during the lifts performed by most non-competitive athletes.
If you are injured or in pain, your primary goal is to take care of yourself, not to set a new deadlift PR (personal record). For back pain, rule out any major issues with your physical therapist or chiropractor. 80% of people will experience back pain at some point in their life and the overwhelming causes will be sprains and strains. If that’s your prognosis, you’ll benefit from strengthening the muscles of your abs and back (the core). Your program might include deadlifts, but at an intensity (i.e. weight) that doesn’t cause pain. Since that probably means working well below 85%, a weightlifting belt is not necessary. Also, if you’re relying on the belt during deadlifts, that could defeat the purpose that exercise: strengthening the core, learning how to stabilize, and creating body awareness.
I have been there. I know how difficult it is to scale back your programing and to train around an injury. I also know how good it feels to return to training free from pain. And that’s the ultimate goal. If you’re not a competitive athlete, you’re probably training to look and feel amazing. And for that, no belt required.
Does your program have you looking and feeling amazing? If not, email me!
Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one. She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.
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