Using this weight - lifting belt is easy. First, wrap it around your waist, making sure it sits at the right position on your hip and rib cage. Tighten it firmly but not too much to avoid discomfort. When doing squats or dead - lifts, the belt will support your lower back. As for maintenance, keep it dry and away from direct sunlight. You can use a soft cloth to wipe it clean if it gets dirty. Also, don't over - stretch the belt. And remember, choose the right size according to your waist measurement for the best experience.