Many people think deadlifts are dangerous for the spine. And heavy deadlifting is the easiest way to herniate a disc.
But others claim deadlifts are king for building strength and easing low back pain.
Who’s right? Are deadlifts dangerous for your spine? Or your back’s best friend?
Let’s explore the pros and cons of deadlifts for back pain.
Why Deadlifts are Good for Low Back Pain
Here are 7 benefits of deadlifting for back pain.
1) Spine Strength
The human body adapts to load. This is known as the SAID Principle. Bones grow stronger when they’re loaded. So do muscles. That’s why resistance training is so important for older adults to prevent osteoporosis, falls and broken hips (Gschwind 2013).
Even spinal discs respond to load. For example, running increases disc height and strengthens the intervertebral discs (Belavy 2017). Even intervertebral discs grow stronger with loading.
Deadlifts are a great exercise to load (and strengthen) spinal muscles, discs and bones.
2) Build Confidence
Deadlifts are proven to reduce low back pain and increase confidence (Tjosvoll 2020). A strong lower back makes once-daunting tasks feel effortless.
3) Functional Activity
Deadlifts transfer to everyday activities like moving boxes, carrying groceries, or scooping your small, muddy child out of a rain puddle.
4) Better than Walking
I’m a big fan of walking and hiking. Especially outside in the forest or at the beach. It’s an amazing way to relieve stress, get exercise, and savor time with loved ones.
What’s even better than walking? Deadlifts.
Comparison studies have shown deadlifts relieve back pain better than general exercise and walking programs (Tataryn 2021).
5) Ideal for Moderate Pain
Deadlifts relieve low back pain for most, but not all people. Patients who benefit from deadlifts have mild to moderate lower pain levels and better back muscle endurance. Deadlifts aren’t as effective for those with severe back pain (Berglund 2015).
6) Generally Safe
Powerlifters (like me) have low injury rates (Stromback 2018). Deadlifts are 1 of the 3 main lifts in powerlifting (bench press and squat are the others).
Therefore, deadlifts are generally considered safe, especially with proper technique and intelligent programming. (And a fog machine.)
7) Evidence-Based
Deadlifts are backed by piles of scientific research. Current back pain guidelines endorse low back strengthening. And deadlifts are the best exercise to build a sturdy, durable lower back.
3 Reasons Deadlifts are Bad for Back Pain
Deadlifts offer a lot of upside for low back pain. But they carry some risks as well. Some people suffer from low back pain after deadlifts.
Here are 3 reasons deadlifts aren’t a panacea for low back pain.
1) Large Forces
Deadlifts shear the lumbar spine with high forces, 2 to 4 times the loads considered risky for occupational injury (Ramirez 2022).
Of course, loading the spine is a good thing when it causes adaptation. (Recall the SAID principle from earlier in the article.)
But large forces can cause problems when there’s too much load, too quickly. Like trying to deadlift 300lbs when your lifetime best is 225. It’s a recipe for injury.
Deadlifts are like a bulldozer. They’re very powerful when they’re used the right way. But destructive when implemented irresponsibly.
2) Sub-Optimal for Severe Pain
Back pain guidelines recommend deadlifts for subacute and chronic back pain. Deadlifts can also ease acute pain, but less predictably.
Experts disagree whether deadlifts are the best of back pain exercise. Some evidence shows motor control exercises may improve function better than deadlifts (Aasa 2015).
Deadlifts aren’t ideal for people with severe pain or shooting leg pain. Repeated movements, spinal manipulation and sometimes even traction work better for high pain levels and sciatica symptoms.
3) Flexion-Sensitive Back Pain
Over 60% of low back pain responds positively to McKenzie exercises (Apeldoorn 2016). These repeated movements relieve pain when performed into the preferred direction (usually extension, shown below).
Conversely, symptoms worsen with exercises performed in the opposite direction. So “extension responders” (over 50% of low back pain cases) experience more pain with lumbar flexion, or forward-bending.
Flexion-sensitive back pain worsens with lifting boxes, yardwork, and prolonged sitting. Lumbar flexion also occurs during a deadlift (Aasa 2019). So deadlifts can flare up flexion-sensitive back pain.
McKenzie exercises and deadlifts helped me solve my chronic back pain and build a strong, resilient lower back. I deadlifted 661 lbs (300kg) in a powerlifting meet just a few years after hurting myself with 335 lb deadlifts in college.
To learn more about McKenzie exercises, check out Treat Your Own Back, Amazon’s best-selling back pain book that’s empowered thousands of people take control of their back pain.
Summary
Overall, deadlifts are an effective tool to treat low back pain. Contrary to popular belief, deadlifting isn’t detrimental to your spine health.
Deadlifts are one of the best exercises for mild to moderate low back pain. And they work best when combined with other proven strategies like repeated movements, manual therapy, and dry needling.
Readers: Have you tried deadlifts to relieve your low back pain? Or did deadlifts cause your pain in the first place? Share your thoughts in the comments.
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