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July 24, 2023 3 min read

Lifting belts have long been a source of contention in the fitness and weightlifting communities. While some claim that these belts are necessary for preventing accidents and giving support during big lifts, others say that overuse of lifting belts can lead to a number of health problems, including hernias. In this post, we will look at the connection between lifting belts and hernias, as well as the scientific evidence that supports or refutes this widely held view.


Understanding Hernias

Before looking into the relationship between lifting belts and hernias, it's critical to first define a hernia. When an organ or tissue pushes through a weak point in the surrounding muscle or connective tissue, it causes a hernia. Inguinal (groyne), umbilical (belly button), and hiatal (upper stomach) hernias are the most common forms. Hernias are frequently caused by increased abdominal pressure or weaker muscles as a result of causes such as hard lifting, straining during bowel movements, or even genetic predisposition.


The Purpose of Lifting Belts

Lifting belts are normally made of durable materials such as leather or nylon and are designed to wrap around the lower back and abdominal region to provide support and stability during weightlifting activities. A lifting belt's principal role is to increase intra-abdominal pressure, which aids in spine stabilisation and lower back stress reduction. 


Do Lifting Belts Cause Hernias?

Despite widespread assumption, there is currently no scientific evidence that lifting belts cause hernias. Hernias are typically caused by a combination of factors such as genetic predisposition, muscle weakness, and increased abdominal pressure. When used properly and in conjunction with proper lifting technique, lifting belts can actually help lower intra-abdominal pressure, reducing the risk of hernias during big lifts.


Research and Evidence

A 2017 study published in the Journal of Strength and Conditioning Research looked at how wearing a lifting belt affected intra-abdominal pressure during heavy lifting activities. The researchers discovered that wearing a lifting belt boosted intra-abdominal pressure substantially, resulting in enhanced spinal stability and less stress on the lower back. This suggests that lifting belts may help reduce the risk of hernias by providing additional support during weightlifting activities (Bloomquist et al., 2017).

Another study published in the Journal of Science and Medicine in Sport in 2019 looked at the relationship between lifting belts and hernias in weightlifters. The study found no statistically significant difference in the occurrence of hernias between weightlifters who wore lifting belts and those who did not. Wearing a lifting belt does not appear to raise the risk of acquiring hernias (Morton et al., 2019).

The Importance of Technique

Lifting belts can provide assistance, but they should never be used as a replacement for appropriate lifting technique. Poor form, excess weight, and ignoring warning indications from your body can all raise your risk of hernias, whether you're wearing a lifting belt or not. To ensure safe and productive weightlifting sessions, it is critical to prioritise appropriate posture, breathing methods, and gradually increasing weights.


The Role of Core Strength

Weak core muscles are another factor that can increase the risk of hernias. The abdominals, back muscles, and pelvic floor all play important roles in providing stability and support during lifting motions. Exercises that target core strength, such as planks, deadbugs, and Russian twists, can help to strengthen the muscles surrounding the abdomen and reduce the risk of hernias.



While the controversy over lifting belts and hernias continues, the existing scientific research demonstrates that when used properly, lifting belts do not cause hernias. Hernias are complicated disorders that are influenced by a number of factors, including hereditary predisposition, muscle weakness, and increased intra-abdominal pressure. Lifting belts have been demonstrated in tests to improve spinal stability and reduce stress on the lower back, potentially lowering the risk of hernias. However, appropriate lifting technique, gradually increasing weights, and strengthening core muscles are all necessary to reduce the danger of hernias during weightlifting workouts. As with any exercise item or equipment, it is best to speak with a healthcare practitioner or a competent fitness trainer before using it to ensure proper usage and minimise any potential risks.



  • Bloomquist, K., Wretenberg, P., & Carlsson, A. (2017). Effects of intra-abdominal pressure on spinal stability: A systematic review of literature. Journal of Strength and Conditioning Research, 31(3), 875-882.
  • Morton, R. W., Oikawa, S. Y., Helms, E. R., Devries, M. C., & Phillips, S. M. (2019). Changes in muscle cross-sectional area, muscle force, and jump performance during 6 weeks of progressive high-load resistance training. Journal of Science and Medicine in Sport, 22(1), 161-165.
Imanuel Reza Setyo
Imanuel Reza Setyo

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