Rachel McDougal, PT, DPT
Deadlifting often gets a bad reputation as a dangerous lifting activity that can damage your back. When thinking of this activity you are probably picturing some weightlifters in the gym with a belt around their back picking up a barbell with a ton of plates stacked on it. While that can be a form of deadlifting and could result in an injury if done incorrectly (like any other exercise), functionally it is a movement pattern that we complete frequently throughout our day. Any time you bend over to lift the laundry basket, pick up your kid, or rearrange the living room furniture, you are performing a deadlift! To build strength in your leg and back muscles and prevent injury with these everyday tasks, it is important to train this lifting pattern and get coached on proper technique by a physical therapist or qualified personal trainer.
A deadlift is a lifting technique that involves hinging at your hips to pick something up off the ground. It engages and activates your low back muscles, including stabilizing the muscles of your spine, as well as your glutes, hamstrings, and quadriceps.
If you currently have low back pain, deadlifting can still be an appropriate exercise but there are some additional considerations to be addressed before adding it into your routine. Research has shown that performing deadlifts was beneficial for improving low back pain but was most effective for individuals with lower levels of pain intensity and sufficient baseline lumbar extensor strength and endurance. A physical therapist can work with you to assess these areas and find introductory motions to build the capacity required to perform the deadlift safely. Especially when dealing with back pain, it is important to be coached on how to lift items while maintaining a neutral spine position and stabilizing at your core to prevent further injury with everyday motions.
To benefit from the deadlift exercise, it is not required to attempt to lift as much weight as possible. In fact, for the purposes of the average person looking to strengthen their back and recover from/prevent injury it is preferable to focus on safe form with manageable loads. If a conventional deadlift is too challenging, there are many similar hip hinging movement patterns you can try to build up the strength.
Deadlifting is not just for the gym—it is a practical movement pattern used in everyday life. When performed with good technique and a manageable load, it can help strengthen the legs, hips, core, and back for safer lifting. Start with a variation that matches your current ability, progress gradually, and if you have back pain or are unsure about your form, work with a physical therapist or qualified trainer for personalized guidance.
