A back belt is a specialized device designed to support the lumbar spine and prevent abdominal hernias during heavy lifting. A weightlifting belt provides the same type of benefit for amateur and professional weightlifters. If you need to use a back belt in your normal daily activities, such as with a job that requires heavy lifting, and you have a weightlifting belt on hand, you can use the weightlifting belt instead. Weightlifting belts are available at online retailers and brick-and-mortar sporting goods stores.
Step 1
Put on the cotton undershirt if you intend to wear the belt beneath your clothes. The shirt will prevent the belt from chafing your skin with prolonged wear.
Step 2
Suck in your abs and wrap the belt around your waist with the buckle assembly just below your navel. Keep your abs sucked in and buckle the belt.
Step 3
Secure the buckle snugly around your waist. Suck in your abs as much as you can while you tighten the buckle.
Step 4
Release your abs and let your waist expand. You should feel the belt back of the belt press against your lower back and torso. The belt should be tight enough that your torso feels constricted, and you have difficulty flexing or extending your lower back. However, you should also be able to breathe regularly.
Step 5
If you do not feel the pressure in your lower back and torso, or if the edges of the belt bite into your skin, release the buckle and tighten the belt again.
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