Introduction
If you’re struggling with low back pain, you’re not alone. Many people experience this issue, and often, they are advised to avoid certain exercises like deadlifts. However many physical therapists agree (including us) that incorporating deadlifts into a workout routine can be incredibly beneficial for overcoming low back pain. This might seem counterintuitive, especially if you’ve hurt yourself in the past or have been told that deadlifts are bad for your back. But when performed correctly, deadlifts can strengthen your back and help you live a pain-free life.
Understanding Deadlifts and Their Benefits
Why Deadlifts are Important
Deadlifts are a functional exercise that mimics movements we perform in daily life, such as picking up a child, lifting groceries, or moving furniture. By training this movement pattern, you can build resilience and reduce the risk of injury. Deadlifts engage multiple muscle groups, including the glutes, hamstrings, core, and lats, providing a comprehensive workout that strengthens your entire body.
Common Misconceptions About Deadlifts
Many people fear deadlifts due to past injuries or warnings about their potential harm. It’s essential to understand that with proper form and gradual progression, deadlifts are safe and effective. You don’t need to lift heavy weights to benefit from deadlifts; even light weights can help you build strength and improve your back health.
Reasons Deadlifts are Beneficial for Low Back Pain
Comprehensive Muscle Engagement
Deadlifts work more than just your lower back. They engage your glutes, hamstrings, core, and upper body muscles, such as the lats. This full-body engagement helps to build a balanced strength, which supports and stabilizes the lower back, reducing the likelihood of pain and injury. By strengthening the muscles around the spine, deadlifts provide better support for your back during everyday activities.
Improved Movement Patterns
The deadlift is a movement pattern we use in daily life, known as a hip hinge. Practicing deadlifts trains your body to perform this movement correctly and efficiently, reducing the risk of injury when you bend over to pick up objects. Proper training in this movement pattern ensures that your body can handle these activities without strain, making your back more resilient to pain.
Enhanced Core Stability
Deadlifts require significant core engagement to maintain proper form. A strong core is essential for stabilizing the pelvis and spine, which helps to prevent and alleviate low back pain. As you perform deadlifts, your core muscles work to keep your trunk stable, contributing to overall spinal health and reducing discomfort.
Increased Resilience to Everyday Activities
Regularly incorporating deadlifts into your routine builds resilience in your body, making it better prepared to handle the physical demands of daily life. Whether it’s yard work, lifting children, or carrying groceries, your body becomes more adept at these tasks, minimizing the risk of lower back pain.
How to Start Deadlifting Safely
Begin with the Hip Hinge
The hip hinge is a fundamental movement in deadlifting. Start without any weights to master the form. Keep your knees soft, shift your hips back (imagine if you were trying to open a door with your bottom), and ensure your spine remains straight. Practice this movement until it feels natural and comfortable.
Introduce Light Weights
Once you’re comfortable with the hip hinge, add light weights like a kettlebell or dumbbells. Hold the weight close to your body and perform the hinge movement. This helps to engage your muscles without putting excessive strain on your back.
Progress Gradually
It’s crucial to increase the weight gradually. Begin with light weights and slowly work your way up. This allows your body to adapt and build strength without risking injury. Aim to include deadlifts in your routine at least once a week, and if possible, twice a week for better results.
Variations of Deadlifts
Romanian Deadlifts
This variation involves lowering the weights only to mid-shin level, focusing on the hip hinge without bending your knees too much. It’s an excellent starting point for those new to deadlifts or recovering from back pain.
Sumo Deadlifts
With a wider stance and toes pointed outward, sumo deadlifts reduce the strain on your lower back and emphasize the inner thighs. This variation can be more comfortable for some people, especially if traditional deadlifts cause discomfort.
Kettlebell Deadlifts
Using a kettlebell can make it easier to keep the weight close to your body and maintain proper form. It’s a versatile tool that can help you transition to heavier weights over time.
Conclusion
Incorporating deadlifts into your workout routine can significantly help alleviate low back pain. By strengthening the muscles that support your spine and improving your overall movement patterns, deadlifts can reduce the risk of injury and enhance your quality of life. Remember to start slow, focus on form, and progress gradually to maximize benefits and ensure safety.
Get Low Back Pain Relief From Functional Phyzio and Performance Therapy
At Functional Phyzio and Performance Therapy, we specialize in helping individuals overcome pain and regain their strength through personalized treatment plans. Our expert team is experienced in guiding you through safe and effective exercise routines, including deadlifts, to address low back pain. We believe in the power of movement and provide the support you need to build resilience and live a pain-free life. If you’re struggling with back pain or unsure how to start, contact us today. We’re here to help you achieve your health and fitness goals.
You may also watch this video from our very own Dr. Norah Whitten going over the benefits of deadlifts to overcome low back pain. Demos on the deadlift variations we mentioned above are included in the video so you can be sure that you perform deadlifts for low back pain correctly.
