September/October 2017
Lift This Way: Is wearing a back-support belt a good idea when starting a strength-training program? Bruce Bailey, Houston, Texas
First of all, congratulations on starting a strength-training routine. Studies show progressive strength training, when done properly, helps stabilize the spine, boost muscular endurance, and even improve brain function. As for those back-support belts used by heavy lifters? There’s not much proof they do any good. “Right now, we lack scientific evidence that back supports or abdominal belts provide the necessary protections,” says interventional pain management specialist Dr. Kaliq Chang of Atlantic Spine Center. To spare yourself back injury when lifting weights for exercise or simply lifting heavy objects, technique is more important. Chang offers the following tips: Don’t overdo it. Increase repetitions as strength increases, rather than opting for heavier weights. Bend from the knees. Don’t just reach down to pick up weights. Squat down and lean forward with chest slightly in front of hips before lifting. Keep back straight. Don’t arch or hunch, which can twist the back and cause injury. Hold weights close. The farther out you extend your arms, the more force you place on your back and joints.