Living with chronic low back pain can significantly impact your quality of life, limiting physical activity and overall mobility. Many people avoid bending or lifting after an injury, fearing further pain or damage. However, research shows that movement is medicine, and exercises like deadlifts can provide incredible benefits when performed correctly. As of 2020, low back pain affected 619 million people globally, and this number is expected to increase to 843 million by 2050. This highlights the importance of finding effective solutions, such as targeted exercise programs, to address this widespread issue.
Even in therapy, focusing on strengthening the core after a back injury is common. While the core is 100% important, so is strengthening the back (as well as the areas above and below—i.e., lats and hamstrings). That is why engaging in targeted exercises like deadlift training can be very beneficial. Contrary to common misconceptions, when performed correctly and under professional guidance, deadlifting can alleviate pain, strengthen muscles, and improve overall function.
What Are Deadlifts and How Do They Benefit Lower Back Pain
Deadlifts are a great low back strengthener and not only safe following injury, research has proven that they can help cure back pain. A systematic review of literature published in Sports Medicine in 2021 found that strengthening the posterior chain (thoracic, lumbar, and posterior hip muscles) was more effective in reducing pain and disability and improving muscle strength in patients with chronic low back pain than general exercise. It also found that this training did not have more adverse effects than general exercise in people with chronic low back pain. The recommended program should be 12-16 weeks to maximize outcomes.
Deadlifts engage multiple muscle groups simultaneously, including the erector spinae, glutes, hamstrings, and core muscles. Strengthening these muscles provides a solid support system for the spine, reducing stress on the lower back. As the core and supporting muscles become stronger, they offer greater stability and help distribute the load more efficiently, alleviating pressure on the lumbar region and reducing the risk of future injuries.
Deadlifts can also improve posture and spinal alignment. By completing the lifts with a neutral spine, deadlift training can retrain the muscles to hold the spine in good alignment with everyday activities as well.
Furthermore, deadlifts mimic many of the essential movements that we make in everyday activities: lifting, bending, carrying. By strengthening the muscles involved in these motions, dead lift training enhances functional movement patterns, leading to improved ease and reduced pain with everyday tasks. Moreover, the increased strength and stability gained through deadlifts can translate into enhanced athletic performance.
Other Reasons Why Deadlifts are Good for Low Back Pain
Deadlifts are not only a great posterior-chain exercise but also a comprehensive tool for enhancing overall back health. For those wondering, will deadlifts help lower back pain, they absolutely can by targeting multiple muscle groups simultaneously. Deadlifts strengthen the posterior chain muscles, including the spinal erectors, gluteus maximus, and hamstrings, which are essential for stabilizing the spine and maintaining a neutral spinal posture. Additionally, deadlifts promote muscle-induced mechanical loading, supporting bone strength and enhancing tissue healing. They also improve core stability, reducing the strain on the lumbar spine, making them an excellent addition to any rehabilitation protocol for chronic back pain.
Deadlifts strengthen your spinal bones, muscles, and tendon
Deadlifts are a compound weight exercise that not only target the muscle groups in your back but also reinforce the bones and tendons that support the spine. For those wondering, do deadlifts strengthen lower back, the answer is yes—they stimulate growth in bone mineral density and aid in repairing connective tissues like tendons and ligaments. By applying progressive muscle loading, deadlifts offer critical structural support, making them beneficial for those recovering from mechanical low back pain or looking to prevent future injuries. To maximize these benefits and address questions like does deadlift strengthen lower back, maintaining proper technique, such as keeping a spine straight and a braced spine, is essential to ensure safety and effectiveness.
Proper deadlifts develop your hip and glute musculature
Deadlifts are unmatched in their ability to target the hip extensors and gluteus maximus, making them ideal for addressing muscular imbalances and improving hip mobility. Strengthening these muscles enhances overall posterior-chain training and supports a strong, stable pelvis, reducing stress on the lumbar spine. Variations like the Romanian deadlift or sumo deadlift allow for a specific focus on gluteus maximus activation while preserving a neutral spine. This balanced approach ensures both injury prevention and enhanced functional performance.
Proper deadlifts decrease pain intensity and disability
Deadlifts, when performed correctly, can significantly reduce the severity of chronic back pain and improve physical functionality. By strengthening the core musculature and the posterior chain muscles, deadlifts alleviate the pressure on the spine and enhance overall range of motion. Research shows that a structured deadlift program can decrease pain intensity and reduce disability scores in individuals with lower back pain. By promoting neurological adaptations and muscle repair, deadlifts not only relieve pain but also restore confidence in movement.
How to Start Incorporating Deadlifts in Rehab Plans
Starting deadlift training as part of a physical therapy or rehabilitation protocol requires attention to proper form and gradual progression. Begin with lighter weights or deadlift variations like the hex bar deadlift, which allows for a more natural hip hinge position and reduces stress on the lumbar spine. Focus on maintaining a neutral spine and engaging the core muscles during each lift. Including accessory exercises, such as planks or glute bridges, can further support the development of a strong posterior chain. Consulting with a physical therapist ensures that your training program variety is tailored to your needs, minimizing the risk of injury while maximizing benefits.
Common Deadlift Mistakes to Watch Out For
Even though deadlifts offer numerous benefits for back health, improper form or technique can increase the risk of injury and diminish their effectiveness. Understanding the most common mistakes made during deadlifting is essential to prevent strain on the lumbar spine and ensure proper engagement of the posterior chain muscles. By addressing these errors, you can maximize the deadlift benefits for back health while building strength and stability safely.
- Rounding the Lower Back: Failing to maintain a neutral spine places excessive strain on the lumbar spine, increasing the risk of a spine or disc injury.
- Using Excessive Weight: Lifting too much weight too soon can lead to a compromised spinal position and muscular imbalances.
- Neglecting Core Engagement: A weak core musculature reduces stability, increasing the likelihood of improper form.
- Improper Grip Strength: Using a weak or inconsistent grip, such as neglecting a suitcase-style grip, can result in uneven load distribution.
- Skipping Warm-Ups: Failing to activate the posterior chain muscles and hip extensors before lifting can increase the risk of injury.
Focusing on proper technique and working with an exercise physiologist or physical therapist can help you avoid these common errors and achieve optimal results.
Conclusion
Chronic low back pain can take a toll on your mental health and self-confidence. Engaging in hard things in the gym will help boost energy, morale, and self-efficacy. Watching your progress in the gym with added resistance and endurance not only diminishes the pain, but helps your confidence grow. As well as offer a sense of accomplishment and empowerment, helping you regain control over your body and life.
While it may seem counterintuitive to perform deadlifts while experiencing low back pain, when done correctly and progressively, they offer a wide range of benefits. Deadlift training strengthens the core, improves posture, enhances functional movements, and uplifts psychological well-being.
Consultation with a professional is crucial to ensure safe and effective implementation. Our expert clinicians at RecoverRx Performance Physical Therapy are trained to help clarify the underlying cause of lower back pain, appropriateness of this program for recovery, and proper initiation and progression of deadlift training.
FAQs
Are deadlifts good for your back?
Yes, deadlifts are excellent for improving back health when performed correctly. By strengthening the posterior chain muscles, including the erector spinae and core muscles, deadlifts support a neutral spinal posture and reduce stress on the lumbar spine.
Do deadlifts relieve back pain?
Deadlifts can relieve lower back pain by improving core stability, enhancing muscle activation, and promoting tissue healing. They are especially effective in reducing pain intensity and restoring functionality in individuals with chronic back pain.
Should I do deadlifts with lower back pain?
Deadlifts can be safe and beneficial for individuals with lower back pain if performed with the correct form and under professional supervision. Start with lighter weights or deadlift variations like the trap bar deadlift, and consult a physical therapist to tailor your program for optimal recovery.
