Deadlifts have often been viewed with caution, even fear particularly among those with low back
pain. However, the evidence demonstrates that not only is this movement safe but highlights the
benefits of incorporating deadlifts into rehabilitation programs. Let’s delve into the research and
explore how to safely integrate deadlifts into your routine.
The Evidence
There are many studies that point to the benefits of utilizing the functional movement of bending over and picking up something, aka the deadlift, to strengthen the low back and helping people
eliminate low back pain while building capacity and resiliency. We discuss four of the more
intriguing studies below.
Holmberg Study: In this aggressive study from 2012, researchers took three participants with
chronic low back pain (pain lasting >3 months) and had them perform 5 sets of 2-5 repetitions,
2x per week, as heavy as possible. 2 of 3 of the participants improved with this protocol.
Although this may be considered too aggressive and not one we would likely utilize without our
clients, Holmberg’s research emphasized that deadlifts can be a therapeutic exercise for
individuals with low back pain. The study demonstrated that when performed with proper
technique and under professional guidance, deadlifts help improve strength and stability in the
lower back.
Welch et al. Study: This research focused on a 16-week resistance training routine, also including
individuals with back pain greater than 3 months in duration. It utilized many different exercises
such as deadlifts, squats, and lunges and even had participants lifting loads between their 6 and
10 rep maxes. This study corroborated Holmberg’s findings, showing that deadlifts, when
appropriately prescribed, do not exacerbate low back pain. Instead, they can help in reducing
pain and improving functional outcomes by strengthening the lumbar extensors.
Asa Study: This study was interesting because it divided the subjects into two groups, one
performing eight weeks of deadlifts and the other performing low load motor control exercises
focused on the individual’s impairments. Both groups improved with the low load motor control
group demonstrating greater improvements in only the patient specific functional scale. One
might say the limitation in the study might be that they didn’t have an exercise group including
both motor control exercises and deadlifts. Nonetheless, the 2015 study by Asa et al. further
supports the safety and efficacy of deadlifts in rehabilitation and highlights the importance of
progressive loading and technique modification to match the individual’s capability, which leads
to improved spinal health and reduced pain.
Berglun.d et al. Study: This study was a follow-up to the Asa study, specifically looking at the
deadlift group and determining which subjects responded best to that intervention. Greatest
improvements with a deadlift routine were noticed in those that had <6/10 pain and greater
lumbar spine endurance. In addition, Berglund’s research focused on the biomechanics of the
deadlift, demonstrating that proper execution minimizes undue stress on the lumbar spine. The
study reinforced that deadlifts, when performed correctly, activate the posterior chain muscles
effectively, promoting spinal stability.
How to Incorporate Deadlifts into a Rehab Program
Start Light: Begin with minimal weight to master the form. A PVC pipe or a light barbell is ideal.
Progress Gradually: Increase the load gradually as strength and confidence build.
Professional Guidance: Seek advice from a physical therapist or a qualified trainer to ensure proper form and progression.
Common Movement Faults
Rounded Back: A rounded back places undue stress on the spine. Keep the back straight and engage the core.
Barbell Position: The bar should stay close to the body. A bar too far forward increases the lever arm and stress on the back.
Hips Rising Too Fast: Ensure the hips and shoulders rise at the same rate to maintain spinal alignment.
Proper Bracing Technique
Breathing: Inhale deeply into your belly before lifting, expanding your abdomen and creating intra-abdominal pressure.
Engage the Core: Tighten your core muscles as if preparing for a punch.
Maintain Tension: Keep this bracing throughout the lift to protect your spine and maintain stability.
By following these guidelines and integrating deadlifts appropriately, individuals can safely
enhance their low back strength and overall functional capacity. The key lies in proper technique,
gradual progression, and professional oversight, ensuring that deadlifts serve as a beneficial
component of low back pain rehabilitation. If you’re experiencing low back pain and are
apprehensive to implement the deadlift into your rehab program, we are here to guide you.
Contact us to set up your evaluation so we can help you get out of pain fast and return back to
the things you enjoy.
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