How To Deadlift Without Back Pain
Is back pain preventing you from training the way you want to? Think deadlifting is bad for your back? Read on and let’s talk about how to deadlift without back pain.
Deadlifting is one of the most commonly discussed strength training exercises for a reason. It is hugely beneficial for training functional capacity, overall strength, muscle development and good movement quality. It is also an exercise a lot of people struggle with.
Why The Hip Hinge Is So Important
Like any other exercise, the deadlift is simply a tool that must be applied appropriately.
We won’t say that everybody needs to deadlift in their training. However, we will say that everybody needs to hip hinge.
Here is what we mean by that: the hip hinge is the movement pattern, the deadlift is the exercise. The hip hinge is a part of everyday life for all of us. The deadlift is a specific way to train this movement pattern.
As another example, we want everybody to be doing upper body pressing in their training as well, but we don’t think a barbell bench press is appropriate for everyone.
With that said, a good old fashioned barbell deadlift is one of the best exercises for training the low back, glutes, hamstrings and general resilience.
How To Learn Deadlift Form
There isn’t one “right” way to move. However, there are more and less efficient ways to move for each individual person in a specific situation.
When learning to deadlift, it is important to give yourself some wiggle room to experiment and learn the movement. So while the barbell deadlift is a great exercise, it may be intimidating and/or inappropriate for a beginner (or a more advanced athlete dealing with an injury).
It isn’t necessary (or possible) to keep a perfectly flat back when deadlifting. It’s ok for your deadlift to look different from someone else’s.
The important thing is that you understand WHY you are doing something and it fits with your goals.
With this in mind, let’s talk about some of the deadlift variations we use and which situations they might be appropriate for.
Our Favorite Deadlift Variations and When To Use Them
All of these variations can have their place in a good program. We use these often to teach the deadlift and progress through a rehab and/or training program.
The right variation for you will depend on many factors such as:
training experience
goals
body type (limb length, etc.)
risk vs. reward tolerance
current/past injuries
Here are some of the deadlift variations we use on a regular basis.
Kettlebell Deadlift
This is a great place for a lot of people to start when they are learning to deadlift. The weight can be lighter and the kettlebell landing between your feet makes the movement easier to learn.
Trap Bar Deadlift
The trap bar deadlift allows you to keep the weight closer to the center of your body. This allows a more upright trunk and can reduce stress on the low back.
Conventional Barbell Deadlift
There’s a reason the deadlift is a staple in so many programs. It’s a phenomenal exercise for the low back, hips, hamstrings and just getting generally strong.
Sumo Deadlift
This variation challenges the adductors (groin) and provides some nice variety. Some people can lift heavier this way as well.
Romanian Deadlift
The romanian deadlift (RDL) is an excellent way to further target the hamstrings and low back. You typically need to go lighter with this variation.
How To Deadlift When You Have Back Pain
If you have back pain when you deadlift, simply switching the variation you are doing can make a big difference. Let’s compare the conventional and sumo variations.
A conventional deadlift usually puts an athlete in much more hip flexion with the trunk more parallel to the ground. This can put more emphasis on the low/mid back musculature. This isn’t a bad thing, but if your back is sore it may not be the best position for you.
In a sumo deadlift, the trunk is able to be much more upright, which puts less load on the back.
The above comparison is just an example of how you can modify your training. The main point is that you don’t have to stop doing an exercise all together because it causes some discomfort. Understanding the different variations and when to use them can be very helpful and will keep you training over the long term.
Another hip hinge variation we use often when patients have low back pain is the hip thrust. This allows us to train the glutes, hamstrings and go pretty heavy but its less likely to aggravate any low back issues. It is a great way to get a training effect while rehabbing back pain.
Hip Thrust
This is essentially a weighted bridge, but also allows for more range of motion. This is a great way to target your glutes and keep training hard if you’re dealing with back pain.
Some other ways you can modify your training if you are dealing with back pain while deadlifting are:
decrease the weight (intensity)
decrease reps and sets (volume)
decrease range of motion (elevate KB, barbell, etc.)
train single leg for a while. This will decrease the overall load because you are doing one side at a time
change the setup of your weekly workouts to allow for better recovery
recover better overall (sleep, nutrition, mobility work, etc.)
Minor aches and pains shouldn’t stop you from training, but if you’re constantly dealing with back pain, something is probably off. We’re here to help in cases like this.
Head HERE to see our Performance Physical Therapy services and to book a free discovery call.
Deadlifting Isn’t Bad For Your Back
The common narrative of deadlifting being bad for your back needs to go away. Bad for you and challenging are not the same thing.
There is inherent risk in everything we do and exercise is no different. You can’t be afraid of challenging yourself and expect to live an active, fulfilled life. The benefits of strength training far outweigh the risks, especially if you do it intelligently.
It is true that many people don’t take the time to gradually ramp up and properly learn the movements they are doing. They want to put as much weight on the bar as possible and drag the weight off the ground by any means necessary. If you do this long enough, you’re bound to cause some pain, discomfort and injury.
Like anything else, put in the time up front to learn about the movement, experiment with different approaches and find what is best for you. A good coach or physical therapist can help you do this if you are unsure, injured or need some extra guidance.