You find yourself suffering from back aches while working or lifting heavy objects? Do you feel tired from the constant pain and frustration it brings? If you answer yes to any of these questions, then chances are you're looking for solutions to help bring you relief.
Back injury can be caused by a lot of factors. It can be from certain risk factors like age, gender, mental disposition, spinal problems or other existing long-term illnesses like cancer or immune system diseases. Back injury also can happen in daily activities of an average adult like strained muscles & ligaments, lifting improperly, lifting heavy objects, abrupt and awkward movement, muscle spasm...
According to the National Institute for Occupational Safety and Health (NIOSH), back injuries account for nearly 20% of all injuries and illnesses in the workplace and cost the nation an estimated 20 to 50 billion dollars per year. To avoid back injuries, it is best to prevent the usual causes of back pain and to provide adequate support.
Tips To Have Better Back Support
They say that prevention is better than cure so now that you are familiar with the common causes, it's time to look at some tips that can help you prevent back injury and give better back support. One of those tips is wearing best back support belt to provide adequate support for back. A back belt should be worn prior to doing something strenuous like lifting objects.
According to the Canadian Center for Occupational Health and Safety (CCOHS), back belts, also called "back supports", "lumbar support belts", "weight lifting belts", or "abdominal belts" were originally used in medical rehabilitation therapy. Leather belts have also been used by athletes during weight lifting.
The "industrial back belt" has also become popular. While there are many types of belts on the market, the most common style is of a lightweight, elastic belt worn around the lower back which is sometimes held in place with suspenders.
Back belts can be an alternative to help prevent back injury and the following some of the benefits of using them:
- Can reduce internal forces on the spine when doing activities that exert the back.
- Increase intra-abdominal pressure (IAP), which may counter the forces on the spine.
- Stiffen the spine, which may decrease forces on the spine.
- Restrict bending motions (range of motion), which can help avoid awkward movements that could cause injury.
- Remind the wearer to lift properly.
Best Back Support Belt
** Below, you'll find more detailed reviews, but you can click links above to see current prices and read customer's review on Amazon.
Back Support Belt Reviews
How to Choose the Best Back Support Belt?
Before buying your back support belt, there are some things that you should consider, will it really help you? Or will it just aggravate the pain? Let this list be a guide for you.
Compression – This is how fit your belt is. You have to make sure that your belt fits just about right, not too tight and not too loose. This will ensure that you will get the right pressure from your belt.
Warmth – Consider the breathability of your belt. You will see belts that with highlighted features such as breathability. This is important for your body to be able to function properly while wearing the belt. If your belt is not breathable, then you should have used a sauna belt or a weight loss belt after all.
Stability – Is the belt made with plastic or steel? Steel belts are more structured and hard to bend but are heavier, while plastic belts are lighter but offers lesser amount of structure since it can easily be bent compared to steel ones.
Comfort – Does the belt let you breathe properly? Can you still breathe, talk and laugh comfortably when using the belt? This is important because if your belt causes you to stop every time you try to laugh or talk is not the best belt for you.
Flexibility – Are you still able to do your everyday tasks even while wearing the belt? Your belt should be flexible enough to let you bend down or reach up. It has to be able to let you do your normal tasks comfortably while giving you the support you need.
Using Back Belt Effectively
Once you have your back belt, it is also important that you use it properly so that you can maximize the product and avoid further injury caused my misuse. The following are some simple guidelines on how to use your back belt.
1. Learn to practice proper body mechanics and posture while using your back belt.
2. Wear your back belt when needed but not more than you should. Tighten the belt when you are to do strenuous activities but loosen it during light tasks and breaks.
3. Know your limits and do not rely on your belt to increase what you are capable of lifting.
4. Build up your strength and flexibility. Do not rely on your back belt only!
5. Make sure that your belt is the proper size, is appropriate for your tasks, and is comfortable.
Ways to Avoid Back Pain
Besides wearing a back support belt, you should also apply some habits in daily life to avoid back pains.
1. Sleep In A Comfortable Position
People sleep an average of 8 hours a day so you’d want to make sure that it is done in such a way that it would not cause back pain. One way is by having a bed mattress that provides good back support. Another way is by sleeping in positions that would minimize back pain. You can sleep on your side with legs slightly curled towards the chest.
You can sleep on your back but place a pillow under your knees to maintain the natural curvature of the back and spine. You can also sleep on your stomach if you cannot sleep using the other positions but make sure you support your back by placing a pillow under your hips or pelvis.
2. Sit Properly Or With Back Support
If your job requires you long periods of time sitting down, you would benefit by providing more support to your back to reduce stress to it. You can use a rolled up towel or cylindrical pillow and place it between your lower back and the chair to encourage a more natural sitting position.
You should sit with your feet and legs at a right angle and avoid crossing your legs. If your chair is too high, use a small stool or foot rest to have a perpendicular position of your legs.
3. Sit At The Correct Height
Sitting at the correct height would help avoid slouching that can cause you back pain. If you are sitting on a computer chair, adjust the height so that the monitor is at eye level when you are sitting with the proper posture.
You can also use additional pillows to make yourself eye level with your monitor if your chair is not adjustable. Remove items from your back pocket to sit more comfortably.
4. Strengthen Your Core Muscles
Strengthening your core is a natural way to provide support to your back and spine. You can achieve this by doing exercises that tighten the abdominal muscles like cat curls, the bridge position, and planks.
5. Lift Objects Properly
The simple rule for proper lifting is to squat and use the force of your legs and thighs to lift an object. If the object looks too heavy to lift by yourself, do not hesitate to ask for help from other people or use tools like pulleys or trolleys.
The ideal back support belt would depend on what you want to use it for. For prevention of back injury and everyday use, the Lumbar Lower Back Brace and Support Belt By Cotill is highly recommended because of the excellent back support and comfort it provides for long periods of time.
It is made for men and women and provides good value for money with the only downside is that it is not for those with existing low back pain.
If you have existing back injury or back pains, Adjustable Deluxe Double Pull Lumbar Brace / Lower Back Belt - NEOtech Care ( TM ) Brand is better because aside from being highly recommended by doctors and physiotherapists, it provides extra support that makes it perfect for those with existing back problems.
It is a little bit more expensive than the previous brand but the relief you’ll feel will more than make up for it.