Do Deadlifts Hurt Your Back?
Deadlifts have grown in popularity and have a lot of misconceptions as it relates to back-health. Aren’t deadlifts bad for your back? Can’t you herniate a disc that way? How do you perform them?
Deadlifts are not bad for your back when done correctly. I also believe, that in today’s society the majority of people should be incorporating deadlifts into their exercise regimen. That doesn’t mean everyone’s deadlift will look the same, but there is certainly a healthy way you can deadlift!
An “exercise for society” is quite a bold claim but I have reasons. Today we find ourselves in the seated position often with many individuals working desk jobs. Even if you are standing most of your day, we tend to be buried in screens and phones which keeps us in a slouched position most of the day.
Enter the deadlift. Aka The Anti-Sloucher. The Posture-Builder. The Back-Defender. The Body-Composition-Changer. Ok, ok…I am hyping it a lot but it is a great lift.
Above are just key muscles. There are secondary muscles in the arm as well as the latissimus dorsi (“lats”) that are worked during a deadlift. This is why it is such a great lift. Progressively increasing resistance using this lift can help prevent a lot pain or injuries when doing the things you love to do. The deadlift can help improve your lifting mechanics and can be part of a complete program to prevent back pain.
Proper Form
There are multiple variations to the deadlift. You can perform conventional deadlifts, sumo deadlifts, trap-bar deadlifts, deficit deadlifts, block deadlifts, single-leg deadlifts, and Romanian deadlifts. Each have their own advantages and disadvantages which I hope to discuss in future posts. All of the variations are great if used correctly.
For this particular post I will discuss the conventional deadlift and how to properly perform it.
In the video above you see the individual performing a deadlift. I admit it isn’t conventional per se as we adjusted the speed at which he did the lift and did not let him place the bar on the ground. This is a more advanced technique and I wouldn’t start with this.
However, the video does show great form. We will go in greater detail about deadlift form but for simplicity, think of these three points:
- Keep your back straight. He doesn’t round at his lower back and,
- The motion is from the hips: to prevent the back from rounding, he hinges at his hip (as if to sit).
- Bend your knees at the end (when lowering the bar), if you feel the stretch in the hamstring is too much that you would round at your back.
Modifications
There are numerous ways to modify this lift. Working with your physical therapist you can find the best variation for you as well as an optimal progression to get the results you need.
An example of a modification includes elevating the bar on blocks — termed, block deadlifts. This is great for individuals with limited hamstring or hip mobility.
The reason is, if you can not fully bend forward while keeping your back straight then you can risk hurting your back during the lift. To avoid back pain during a deadlift, make sure to set the bar at a height that allows you to maintain proper form.
Check out the video below where you can see as an example, a few plates can be used to elevate the bar to a safe height:
I chose this particular variation of the deadlift from the many you can perform because it is the most common one I would use with individuals with low back pain. This is assuming they have been treated out of the initial stages of pain and can now progress to strengthening. Limiting the range performed during the lift will allow you to work the correct muscles but staying within a range that would have you keep the best form.
If the above does not work, it is advisable to seek out the help of a physical therapist. Physical therapists at RISE Rehabilitation and Fitness are board-certified orthopedic specialists that focus on manual therapy techniques as well as other approaches to help you improve your function. Book an appointment or just speak with a therapist through RiseRehabFit.com.
Follow us on Instagram and Twitter @RiseRehabFit and on Facebook. For those in Northern New Jersey, Bergen County area, visit our website at RiseRehabFit.com to come in for a tour and consultation.
The above is not a substitute for medical advice and does not take place for seeking a healthcare provider.
