Before Reaching For That Weighted Vest, You May Want To Take A Pause

The internet is exploding right now filled with trendy images of weighted vests and expounding on all the virtues of using vest during workouts and everyday activities.

Before you jump on the bandwagon, you may want to consider a few things.

Every pound that you lift or carry translates to 10X that load onto your spine.

Here's a breakdown of how the load translates to your lumbar discs: Leverage - The human back operates with a significant leverage disadvantage when lifting, especially when bending over. For example, lifting a 10-pound object can place approximately 100 pounds of pressure on the lower back.

If you have a pre existing back problem, a weighted vest could exacerbate your condition

Most folks who don a weighted vest and then go about doing normal everyday activities are probably not thinking about their posture or activating their core muscles to support their spine. This could put you at risk for developing a back injury by forcing your spine into an exacerbated anterior tilt of your pelvis causing compression of your spinal canal.

Soldiers on the battlefield are affected by heavy body armor and excessive march load. It is well known, but the long-term effects of this extra weight on the musculoskeletal system of military veterans, specifically the lumbar spine, are unclear. In Iraq and Afghanistan, most body armors weighed over 33 pounds. A study in 2024 found that military veterans experience lower back pain at an average age of 35 years. This is at least 5 years earlier than non-service men. Veterans in the study believe that their lower back pain is related to their service. Click here for full article

Safer ways to build muscle or improve bone density include working out with bands or springs, less load=less compression on the joints

Contact your local physical therapist to find out if weighted vests are for you and to review best practices in the use of this seemingly benign exercise tool that could have unintended negative health consequences if not used correctly.