If you’re struggling with back pain, back braces or support belts, which promise relief and support, might seem like a perfect solution. But this shouldn’t be your first choice. Here’s why you should think twice before reaching for a brace – and what can help instead.
Back Braces Weaken Core Muscles
While a back brace offers support, it does so at the expense of your core muscles. Studies have found that back braces take over the work your muscles should be doing. When you wear a brace or belt, your core and lower back muscles are less active, which can weaken them over time. This muscular weakening can create a dependency on the brace, making your back pain worse in the long run rather than better.
Additionally, back braces may make you feel that your spine is weak and needs constant external support. This, in turn, affects movement confidence and can actually lead to chronic pain conditions.
Back Braces Limit Movement and Can Cause Stiffness
Back braces restrict movement, leading to more stiffness and pain over time. According to research from the European Spine Journal, prolonged use of back braces can reduce flexibility, impact posture, and even cause joint stiffness. As your back becomes accustomed to restricted movement, you may lose flexibility, making it more difficult to perform daily tasks or engage in physical activity without discomfort.
The NHS too advises against prolonged use of back braces, noting that restricted mobility often worsens the original issue by making you less able to cope with normal movement and physical activities. When muscles aren’t allowed to work naturally, they lose strength and flexibility – the exact opposite of what’s needed for a healthy back.
A False Sense of Security Increases Injury Risk
Back braces often provide a feeling of security, but this sense of safety can be deceptive. Studies in the British Journal of Sports Medicine show that when people rely on back braces, they tend to push their physical limits, mistakenly thinking they’re protected from injury. For example, a brace can encourage people to lift heavier objects or move more quickly, increasing their risk of strains, sprains, and other injuries.
Better Alternatives to Back Braces for Long-Term Pain Relief
So, if back braces aren’t the solution, what works better?
Core and Flexibility Exercises. Exercises like Pilates and yoga are highly effective at building core strength and increasing flexibility. If you’d like some ideas on how to get started, here are our favourite low-impact exercises for improving back pain and strengthening your core.
Regular Movement. Staying active with low-impact exercises like walking, swimming, or cycling helps keep your spine mobile and strengthens muscles without overloading them. You don’t have to exercise intensely for long periods of time to get the best results – read our blog post all about how regular walking is one of the best things you can do for your back: https://sundialclinics.co.uk/conditions/backpain/walking-away-from-back-pain/
Chiropractic Treatment. Our chiropractors in Brighton offer soft tissue work, massage and spinal adjustment, getting to the root cause of your back pain, as well as creating tailored exercise routines to maintain your recovery long term.
The Bottom Line: Strengthen, Don’t Brace
While back braces may offer short-term relief, they don’t provide the lasting solution that many hope for. By relying on a brace, you risk weakening your core muscles, limiting your flexibility, and masking the true cause of your pain. Instead, consider a holistic approach that combines chiropractic treatment and regular gentle exercise.
At Sundial, we trust in the body’s natural strength and build it up – no brace required. To take your first steps towards long-term recovery, book in today.