Lots of individuals and patients are scared to deadlift while struggling with low back pain. People assume deadlifts are the cause of their low back pain and thus take them out of their exercise rotation. However, when performed correctly, deadlifts can be a wonderful exercise to help build up the posterior chain (low back, glutes, and hamstrings).¹ Additionally, it can decrease pain, and improve our day-to-day function. According to a study by Bjorn et al, deadlifts with individual progressions were shown to effectively improve low back pain in two-thirds of their patients.² Individualized progression is critical because it allows us to modify exercises to find an appropriate challenge.
Deadlifts are so important for daily life because they are extremely functional. For deadlifts, you hinge at the hips and lift a barbell off the floor. Think about the amount of time you pick something off the floor throughout the day. Deadlifts will help build up the strength in your low back and teach you proper technique to prevent those frequent tweaks of your low back.²
Importantly, it is a safe exercise for those with low back pain if you have the proper form. Many individuals struggle with proper technique and demonstrate low back rounding which increases the demand of the low back. Ideally though, an individual will rely more on their glutes and hamstrings while keeping a neutral low back.¹ We encourage you to take some videos from the side to watch your mechanics.
If you are struggling with low back rounding during deadlifts, it can be a great time to come to physical therapy in order to work on proper technique and help build up your strength. Additionally we can help you modify deadlifts to meet you where you are at so that you do not push your body into a movement it is not ready for. After adding deadlifts back to your routine, it is expected to feel soreness or tightness throughout your low back, glutes and hamstring. However, if you experience sharp, burning, or numbness, it is important to follow up with a doctor or a physical therapist for an evaluation.
Tired of self-treating/rehabbing? Come visit us at Unbroken Rehab and Athletics! Fill out the contact form on our website to get started.
References
- ESCAMILLA, RAFAEL F.; FRANCISCO, ANTHONY C.; KAYES, ANDREW V.; SPEER, KEVIN P.; MOORMAN, CLAUDE T. III. An electromyographic analysis of sumo and conventional style deadlifts. Medicine & Science in Sports & Exercise 34(4):p 682-688, April 2002.
- AASA, BJÖRN, et al. journal of Orthopaedic & Sports Physical, vol. 45, no. 2, February 2015, pp. 77-85. doi: 10.2519/jospt.2015.5021.