If you’re an active adult or even a high school athlete dealing with low back pain, you might be tempted to rely on a weight belt when lifting. But as a sports physical therapy professional that sees many patients struggling with back pain, I don’t recommend it. Here’s why:
Your Abs Are Your Natural Weight Belt
The primary job of your abdominal muscles during weightlifting is to create internal pressure to stabilize your spine. When you lift, your abs push back against internal pressure, reinforcing your lower back and protecting it from excessive strain.
However, when you wear a weight belt, it takes over this role, preventing your abs from doing the job they were designed for. Over time, this can lead to weaker core muscles, which increases your reliance on external support instead of strengthening your body naturally.
When Does a Weight Belt Make Sense?
Weight belts can be beneficial for competitive powerlifters and Olympic lifters, whose goal is to lift the maximum amount of weight possible. In these cases, every little advantage matters. But for the average active adult who wants to move, lift, and train pain-free, weight belts are not a sustainable solution.
Think about it—if you rely on a belt at the gym, how will your body handle lifting groceries, moving furniture, or carrying your kids? If your goal is to move well in everyday life, you need to strengthen your core, not outsource its function to a belt.
How to Train Your Abs to Be Your Weight Belt
Instead of relying on external support, train your core to support your spine naturally. Start by mastering pelvic and rib cage alignment, which allows your core muscles to engage effectively.
Check at the video at the start of this article for two physical therapy-approved exercises to strengthen your core and reduce back pain.
By consistently training your abs in this way, you build a natural, internal weight belt—one that supports you in the gym and in real life.
Ready to Train Without Pain?
If back pain is holding you back from the active lifestyle you love, we can help. At our either of our two physical therapy practices in Bethesda and McLean, we specialize in helping active adults build strength, move better, and stay pain-free—without relying on weight belts or medication.
Contact us today to start feeling stronger from the inside out!
