The Truth About Deadlifts & Back Pain

Let’s debunk one of the biggest myths out there: “Deadlifts are bad for your back”. 

As a PT, I’ve heard way too often…

“I was told that with my history of back issues, I should avoid deadlifts”

“I have a herniated disc, I can’t deadlift” 

When people hear the word “deadlift”, they often picture something intimidating: a heavy barbell, maybe a rounded spine trying to lift something too heavy, and a gateway to back pain. But here's the truth, deadlifts are not dangerous when done well. In, fact, they can be be one of the best exercises to support a strong and pain-free back and in my opinion, are something everyone should know how to do correctly. 

Let’s break down the myth, the science, and learn what a deadlift really means for your spine. 

The fear surrounding deadlifts stems from:

• Seeing this exercise performed with poor form

• Misunderstanding of how the spine handles load

• Fear of bending and lifting with a history of back pain

• (& unfortunately) being told by doctors to avoid this movement

Just like with any exercise, poor form or lifting too much too quickly can cause pain. The problem is in your technique & dosage (weight, intensity, reps…), not the exercise.

Deadlifts can help reduce and prevent back pain.

• The hip hinge pattern used in deadlifts is how your body is meant to lift objects. Unless someone will physically not need to lift anything in their life (which is very unlikely), we should be training this movement in everyone. 

• Evidence supports graded exposure to lifting exercises like deadlifts can reduce fear and improve function in people with back pain. 

• Deadlifts (when taught properly) rebuild confidence, improve strength throughout the posterior chain (glutes, hamstrings, back), and help people get back to daily activities like picking up things from the floor without pain or fear of re-injury.

• Sitting causes nearly the same amount of compression forces on your discs that a deadlift does and even more forces when sitting for a long duration. While deadlifts create high momentary load, the spine is supported by co-contraction of stabilizing muscles whereas slouched sitting passively loads the spine without muscle support, which is far more detrimental to the discs and ligaments over time (Bassani et al, 2017 & Nachemson, 1976).

Our back needs to be loaded in order to adapt. Avoiding movement & lifting isn’t protecting your spine, it’s creating more of a problem. Just like our muscles, our spine is strong and adaptable and responds positively to progressive loading. Deadlifts teach the body how to hinge from the hips, engage appropriate core stabilizers and distribute forces, all skills that will protect your back during everyday life activities. Whether you are picking up kids, groceries, laundry, or dumbbells, this exercise is key to making it safe. 

Here are my key principles for deadlifting whether you have back pain or just want to protect your spine moving forward: 

• First get the hip hinge pattern down without weight, focusing on form (practice with a dowel/ wall tap drills first)

• Once your form is in check, start light, keeping the movement pain-free

• Progressively load as appropriate. If you have pain, adjust the range, weight, or setup

• Learn from a professional to guide your setup & progression safely. 

Don’t fear the deadlift, respect it. When performed properly, deadlifts are a powerful exercise to improve strength, mobility, pain, & confidence. Remember, strong backs are built, not avoided.