First blog - Back pain associated with The Deadlift

Welcome to the first article in my blog series. My aim is to quash common myths that have developed within the fitness and wellbeing industry, to help shed a light on some misconceptions on manual therapy, and to offer some helpful tips and tricks that I have picked up in my 10 years of working as a therapist.

So, first up, we have back pain in conjunction with the deadlift. 

I frequently see clients in the clinic with lower back pain, particularly associated with specific exercises in the gym. One of the most common exercises that can trigger pain in the lower back if performed incorrectly is the deadlift. 

So, what is a deadlift?

In simple terms, starting in a bent over position, it involves lifting a static weight off the floor into a standing position. The deadlift is a staple exercise in most body builders, professional athletes, and keen gym goers’ routine…but despite a person’s experience in the gym, it doesn’t always equate to good deadlifting form.

More often than not, I see bad form more than I do good. This is a typical symptom of increasing the weight too fast. It is easy to fall into the trap of sacrificing form when shooting for a PB, and the more weight that is added to the bar, the worse this problem gets.

Even with poor technique, the deadlift is an exercise that allows you to lift a ‘good’ weight in relation to your bodyweight, but the danger of this is a potentially serious injury, notably to the lower back.

Now, despite what I have just said, I personally love a deadlift! Why? Because it hits everything. The forearms, the biceps, the shoulders, the traps, the back, the glutes, and the hamstrings! What other exercise hits all of these muscle groups in one movement? This is only achieved, however, when the exercise is performed properly.

That takes us to the 4 pieces of advice I give to clients to ensure good deadlifting form: 

1. Warmup your hamstrings and glutes first (including mobility) 

2. Practice the hip hinge movement on a hip thrust / cable machine prior to the lift 

3. Film yourself going through the movement and look out for the cues for correct form 

4. If performed at the end of a workout (which I often recommend) stretch off 

To conclude, remember this - the deadlift, believe it or not is a leg/hamstring dominant exercise, as the back should only be isometrically contracting (contraction without movement) whilst the hamstrings allow for the movement through the hips and knees.  

As I always say, a deadlift with good form is a deadlift worth doing.