Is Deadlifting Bad for your Back?

The age old question – Is deadlifting bad for your back? – Short answer……..ABSOLUTELY NOT!!!

Have you ever gone to put your socks on and felt a tweak in your lower back?  If I had a dollar for every time I have heard this statement!!  In all seriousness the reason this happens is because the average person does not know what a HIP HINGE is – let alone be able to perform the movement correctly.

You do not get hurt from deadlifting with correct form (loaded statement but work with me)  Injuries during this movement “such as my sock example” happen in real life when mimicking the deadlift movement: Lifting a child from the floor, moving furniture, bending forward.  All HIP HINGE movements.

Hip Hinge

When performed correctly the foundation movement of a deadlift is the HIP HINGE.  The hip hinge is crucial in the prevention and rehabilitation of lower back injuries.

Hip Hinge Movement

Primary Muscles Envolved:

  • Glutes
  • Hamstring
  • Latissimus Dorsi
  • Core/Abdominals

If you have chronic back pain and tightness, learning how to HIP HINGE is the first essential step to easing your lower back pain.  Our East Perth Physio’s are Trained is the areas of movement analysis and exercise prescription.

Do I have a Weak Back?

No! In many cases – the lower back pain you are experiencing is due to your back actually doing all the extra work and compensating or “picking up the slack” of the surrounding muscles which are not doing their job.

Commonly, this is due to weakness of the hip extensors (primarily your glutes).  Our East Perth Physio’s will help get your glutes strong, and perfect the HIP HINGE movement to indirectly offload the lower back.  This can significantly reduce your back pain felt during and after training.

Muscle Strengthening

It is important to address muscle imbalances, dominances or weaknesses that are causing the pain and therefore lower back to be overloaded.  Physiotherapy has several goals including  optimising physical function and global strengthening to restore normal movement patterns.  This can be addressed in our onsite East Perth Exercise Rehab Facility.

Physiotherapy Treatment for Lower Back Pain

With physiotherapy treatment, you can experience relief within a few days of commencing rehab, however depending on the cause, severity and what level of function you want or need to return to it may take a few weeks or even 2-3 months, therefore early Physio intervention and assessment is crucial to not prolonging your recovery.

Our East Perth Trained Physio’s can provide a thorough assessment of your current and previous training, taking into account all lifestyle factors that may be adding to your injury or pain state.  A full body and movement assessment will identify any weakness, imbalances or loading issues and can provide you with movement re-training and strength and conditioning programming and load management advice to keep you training and prevent or resolve any current injuries!  BOOK ONLINE TODAY!

Written by: Olivia Strelein

BSc. Physiotherapy (Honours)
BSc. Exercise and Sport Science
Personal Trainer