A weightlifting belt has one purpose: to support the lumbar region. You can use a weightlifting belt for everyday activities in addition to working out, although some studies indicate that use of a back belt by those without prior injury may not be particularly useful. Stuart McGill, author of "Ultimate Back Fitness" and "Performance & Low Back Disorders," states that a back that's never been injured will be no safer with a back belt. But if you do need a back belt and already have a weightlifting belt, you can use what you have on hand.
Step 1
Wrap the belt around your waist, but do not buckle it. Depending on the style belt, you may wear it under or over clothing. For long use, wearing it over a shirt may be more comfortable. Hold the two ends of the belt in front of your body slightly below your navel.
Step 2
Take a deep breath and hold it. Start to buckle the belt while holding your breath.
Step 3
Inhale twice more once the belt is on and the buckle almost closed. If your belt has a standard buckle, take the breaths just before inserting the stem into a positioning hole on the belt. Do not let out the first breath. Take a couple of small breaths to expand your chest and reduce your waist further. After the two additional breaths, secure the belt.
Step 4
Press your stomach out against the belt. You should feel pressure in your lower back and core region. If you do not, let the buckle out and repeat the tightening process.
Tips and Warnings
- Studies show an injury suffered while a back belt is worn may be more severe. If you have no previous back injury, consider doing exercises to strengthen your back instead of wearing a belt. Consult a doctor if you suspect you have a back injury or if you have chronic pain in your lower back.
- Choose a belt that fits properly. Some weightlifting belts may not be wide enough, depending on the type of injury you suffered. Consult a doctor before selecting a back belt to ensure you wear one that works for your condition.
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