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Why do weightlifters wear belts around their waists?

I don't know if you have noticed that,
Some weightlifters will wear a belt when they compete,
What does this belt do?

The role of the weightlifting belt

The waist is large body weight, and a more important part of the activity, about 2/3 of the weight of the human torso fall on the waist, standing, sitting, walking, carrying weight, moving, and jumping are inseparable from it.

In order to maintain the stability and flexibility of the spine, the central axis of the human body:

  • The need for ligaments to act as elastic bands that connect and stabilize the spine;
  • Muscles are also needed as cushioning devices to help support the body’s weight and to protect the spine from being easily damaged by the outside world.
Back Muscle

For weightlifters, it takes rapid lifting, squatting, rising, and pushing up in order to lift a heavy barbell high overhead. During this process, there is a tremendous amount of pressure on the lower back and it can also overload the spine backward, causing lumbar hyperextension.

So for weightlifters, lower back injuries are extremely common.

  • When the barbell is too heavy, the athlete’s lumbar strength is insufficient to maintain body balance, and the center of gravity is unstable, it is easy to sprain;
  • Failure to master the essentials of the snatch, causes the body to lean too far, which can tear the myofascial;
  • Lumbar spine joint instability will also cause excessive extrusion of lumbar intervertebral discs, a long-term past caused by the lumbar protrusion.

A survey of 35 weightlifters once showed that more than 94% had experienced back injuries.

Low Back Pain

To protect the athlete’s waist, the weightlifting belt comes into play.

Weightlifting belts are generally made of one or more layers of leather (or synthetic material). They are narrow on both sides and gradually widen toward the middle. with competition regulations requiring the belt to be no more than 12cm wide.

Weightlifting belts protect the lower back and spine in several ways.

Fill-1Reducing pressure on the lower back

The weightlifting belt compresses the abdominal contents, increasing abdominal pressure, increasing support, and reducing tension on the lower back muscle groups and the degree of spinal compression in the lower back.

Fill-1Prevents spinal hyperextension

The weightlifting belt also acts as a stiff back wall around the torso, limiting excessive backward hyperextension of the spine and preventing scoliosis and rotation of the spine.

Fill-1Relieve muscle fatigue

A weightlifting belt can provide additional protection and support to relieve or delay the onset of muscle fatigue in the lower back during training.

Fill-1Helps adjust posture

The stimulation produced by the weightlifting belt on the skin of the back allows the players to feel more clearly the position of the back, using the correct muscle groups and helping to adjust the correct body position and posture.

What are the behaviors that hurt the waist?

The importance of waist health is self-evident, in fact, in addition to high-intensity sports that will cause harm to the waist, ordinary people’s daily habits may also hurt the waist.

It is said that “30 years old, 50 waists”, the modern sedentary lifestyle habits that lumbar muscle strain and lumbar disc herniation gradually younger.

Lumbar muscle strain refers to chronic damaging inflammation of the lumbar muscles, periosteum, or fascia.
It is manifested as soreness in the lower back, swelling pain, and even a burning sensation, which can be relieved when resting and cannot be bent over for a long time to work.

Lumbar disc herniation is the outward protrusion of the nucleus pulposus of the lumbar intervertebral disc, even compressing the nerve.
It manifests as low back pain, leg pain, radiating pain, numbness and weakness of lower limbs, claudication, restricted lumbar movement, and dysfunction of urination and defecation.

Lumbar muscle strain may be caused by prolonged exertion, poor posture, or lack of effective treatment after acute lumbar sprains;
Long-term lumbar muscle strain may reduce the protection of the muscles and soft tissues of the lumbar spine and may induce lumbar protrusion;
In turn, the lumbar protrusion may aggravate lumbar muscle strain.

What behavior in daily life will hurt the waist?

Fill-1Improper sitting posture

For example, sitting obliquely for a long time, sitting on the side, sitting on the sofa, crossing Erlang’s legs, etc., will cause uneven pressure distribution in the lumbar spine, causing muscle and ligament strain.

When bending forward to sit, the pressure on the lumbar intervertebral disc than sitting at least 2 times more, especially for people who drive, bad sitting + bumps, will cause chronic damage to the intervertebral disc.

person driving

Fill-1Improper standing posture

Standing for a long time, standing with both feet apart, standing with the head down and chest in (such as playing with a cell phone), standing with the head leaning, standing with the waist convex, etc. can also make the lumbar muscles unevenly stressed and unable to stabilize the lumbar spine well, and standing for a long time can also cause damage to the intervertebral discs.

Teachers who stand and sit for a long time are also at high risk of lumbar synostosis.

Teacher teaching in the field

Fill-1Long-term weight bearing

Some athletes, heavy workers (such as construction workers), in the process of exercise or carrying heavy objects, if improper force, it is easy to hurt the back, and the pressure on the back for a long time too much, but also easy to compress the intervertebral disc.

People who carry heavy loads

Fill-1Lack of exercise

People who lack exercise, because the muscles that support and stabilize the spine are weak and weak, plus long-term sitting, improper sitting posture, etc., low back pain, and intervertebral disc herniation will come to the door.

In addition, behaviors that like to wear high heels, like to carry a single shoulder bag, and improper sleeping posture will cause uneven stress or strain on the waist, which are all black hands that hurt the waist.

Take care of your waist, start from daily

In order to relieve back pain and avoid being found by lumbar muscle strain and lumbar protrusion, you should usually pay more attention to it.

1. Sit like a bell. When sitting try to choose the lumbar back support of the chair or backrest, so that the back is against the back of the chair or backrest, the legs should be horizontal and together on the ground, and sit for a period of time to stand up to move the waist and lower limbs.

2. Stand like a pine. The correct standing posture is that the head is flat, the eyes are looking straight ahead, the jaw is closed, the shoulders and necks are relaxed, the back is straight, the chest is closed, and the feet are shoulder-width apart.
If you have to stand for a long time, relax and stretch your lower back halfway.

3. Exercise the core muscles. Exercising the core muscles, such as swimming, hanging bar, supine leg raises, etc., to increase the strength of the lumbar muscles, can prevent lumbar muscle strain, relieve joint pressure, promote blood flow, and enhance the stability of the lumbar spine.



Hi, I'm Mack, the author of this post, and I've been in this field in China for more than 9 years. If you have any questions related to wholesale sports brace support or the brace support industry, you can ask me.
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