As physical therapists, we treat a lot of back pain in both athletes and everyday folks alike. One common exercise that often gets blamed for low back issues is the deadlift. However, when performed properly with good form and programming, the deadlift can actually be an effective exercise for building overall strength - including a resilient back.
Understanding Low Back Pain with Deadlifting Low back pain associated with deadlifting typically stems from a few main reasons:
Poor Movement Patterning Using improper mechanics like a rounded back, insufficient hip hinge, or twisting/side-bending under load can place excessive strain and shearing forces on the spinal discs and posterior joints/muscles.
Overloading/Fatigue Attempting to lift too much weight, especially with high volumes, in a fatigued state increases the likelihood of form breakdown and back injury.
Inadequate Mobility/Stability Insufficient mobility in areas like the hips, ankles and thoracic spine or lack of core and hip stability can make it difficult to achieve the proper deadlift position.
Muscular Imbalances Weakness or tightness in the posterior chain, particularly the hamstrings, glutes, and spinal erectors, disrupts the ideal force distribution for deadlifting.
The Right Way to Deadlift When performed with proper form and smart programming, deadlifts can actually help strengthen and protect the low back. Here are some tips for safer, more effective deadlifts:
Master the Hip Hinge Start with perfecting the hip hinge pattern - sending hips back while maintaining a neutral spine. This protects the back from excessive rounding.
Brace Your Core Engage your core by breathing deeply into your abdomen and consciously "bracing" before each rep to provide spinal stiffness and support.
Check Your MobilityAssess your ankle, hip, and thoracic mobility. Limitations in any of these areas can make it tough to keep your back flat during the movement.
Build Up Strength Gradually Don't try to max out deadlifts frequently. Regularly practice your form with sub-maximal weights, and follow a progressive strength program.
Use the Right Variations Different deadlift variations like trap bar, sumo, and Romanian can help strengthen different muscle groups and alleviate stress from the low back.
Listen to Your Body If you experience sharp, shooting pains or increases in lower back pain after deadlifting, back off and have a medical professional evaluate you.
Work with a Physical Therapist Physical therapists can assess your individual form and biomechanics and provide customized strategies to strengthen any areas of deficit for safe, productive deadlifts.
With coaching on proper technique, programming and addressing any mobility or stability limitations, the deadlift can be an excellent exercise for developing overall strength - including a healthy, resilient back. Don't let low back pain deter you from harnessing the benefits of this highly effective lift. See a PT to get your deadlift form dialed in and your back feeling bulletproof.
-Lilly Koh, PT, DPT, OCS, CSCS
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