Are Deadlifts Bad For my Low Back?
When people hear the word deadlift, many instinctively think “back injury.” But as a physical therapist, I see it differently: deadlifting, when taught and performed correctly, is one of the most functional and beneficial movements we can train—regardless of age or fitness level.
Deadlifts mimic a fundamental human pattern: lifting something off the ground. Whether it’s picking up a laundry basket, a grandchild, or a heavy box, the ability to hinge at the hips and lift with strength and control is essential to daily life. When we avoid or fear this movement, we don't protect our backs—we actually increase our risk of injury due to weakness, poor mechanics, and compensatory patterns.
Why Deadlifting Matters
Improves Core and Posterior Chain Strength – Deadlifts activate the glutes, hamstrings, back, and core, which are crucial for posture, balance, and injury prevention.
Builds Resilience – Strengthening these muscles helps prevent low back pain and supports better function across a wide range of daily activities.
Teaches Proper Lifting Mechanics – Learning to hinge at the hips rather than rounding the back is a skill that transfers well to everyday tasks.
How to Deadlift Safely
- Form is everything. When done with poor technique, deadlifts can place stress on the lumbar spine. However, when performed under the guidance of a knowledgeable professional, like a physical therapist, they become one of the safest and most beneficial movements you can do.
Here are key tips for safe deadlifting:
Start light – Master the movement pattern before adding significant load.
Maintain a neutral spine – Avoid rounding or overextending your back.
Use your hips – Think “hinge,” not “squat.” Drive through your heels and use your glutes.
Engage your core – Brace before you lift to support your spine.
Progress gradually – Slow, controlled increases in weight reduce the chance of overload injuries.
Why Work with a Physical Therapist?
- An experienced physical therapist can assess your movement, mobility, and strength imbalances and teach you how to deadlift in a way that’s tailored to your body and goals. This not only makes the lift safer but significantly decreases the chance of future or further injury—especially for individuals recovering from pain or managing chronic conditions.
Deadlifts don’t need to be feared—they need to be respected and performed with intention. When coached properly, they become a powerful tool for building strength, restoring function, and protecting your spine for the long haul.