Are deadlifts bad for your back?
Well, it is a common training debate, with many wondering if they contribute to injury.
Your trusted health professional from RRP Physiotherapy is here to unravel the facts!
What is a Deadlift?
Essentially, the deadlift is moving a barbell from the ground to full standing, then returning.
The deadlift exercise is considered the ‘king’ of lifts, primarily for its fantastic ability to recruit almost all of our muscles when performed correctly.
It’s the best functional exercise you can do with respects to posterior chain strength, core stability, glute activation, power development, and transference of force throughout the entire body.
Deadlift Vs Squat: How Do They Differ
Despite both being compound lifts, the deadlift is a more hip-dominant exercise, whereas a back squat is a knee-dominant exercise.
Fundamentally, the technique is quite different, but it’s common to see squat-like set up for a deadlift.
It’s integral to differentiate the between the two, as carrying out the wrong technique can increase the likelihood of injury and limit performance.
Are Deadlifts Bad For Your Back?
When performed correctly – no.
When performed incorrectly – yes.
Deadlift injuries primarily stem from incorrect technique, poor activation/warm up and lifting too heavy!
There’s a ton of research, namely from Dr. Stuart McGill, who concluded that our Trunk Extensor Muscles (Longissimus, Illiocostalis, Erector Spinae etc) do a fantastic job to counteract shear forces on the spine that occur from Deadlifts.
Additionally, deadlifts teach the body to ‘share the load’ between the Lumbar Spine and Glutes (an imbalance here normally causes chronic back pain).
However, if someone begins deadlifting without proper coaching and cueing, starts to lift repetitively and/or with heavy weight, this is where issues can begin.
Deadlift Injuries: Problems That Arise From Incorrect Technique
Problems that can stem from incorrect deadlifting technique include:
- Lower back pain
- Disc Herniation/Bulge
- Nerve Pain
- Hamstring Strain
- Ligament Sprain
How Can I Learn Deadlift Technique?
Your physiotherapist at RRP Physiotherapy is not only a sport-orientated therapist with years of gym experience, he is also a qualified Personal Trainer, Powerlifting coach, Strength & Conditioning coach.
Click here and book in a consult now to enhance your technique and perform at your peak!
If a little niggle, or serious injury is stopping you from reaching your potential and performing at your best, then the trusted team at RRP Physiotherapy can help.
We develop customised treatment plans for people of all walks of life and sporting abilities, including professional athletes.
Our team has a strong background in exercise rehabilitation and is obsessed with health and fitness. But rest assured, we also treat non-sporting injuries like workplace injuries, chronic diseases, musculoskeletal imbalances, body stiffness and much more.
We are located at North West Physiotherapy Everton Park – one of North Brisbane’s most reputable Physiotherapy clinics.
RRP Physiotherapy accepts Private Health Insurance (via HICAPS), and bulk-bills WorkCover, DVA (White/Gold Cards) and GP Management Plans (EPCs). Plus, you don’t need a referral to come and see us!