Deadlifting is a move that I think everyone should be able to do. Few people don’t know how to properly deadlift before they are done seeing me. I’m not expecting everyone who sees me to leave setting powerlifting records (unless you’re a powerlifter!), but I do think there is so much value in knowing how to properly use your body to pick a weight up off the floor. It can really change the amount of risk associated with your daily life and work requirements.
And that’s why when someone injures their back and they are told to stop deadlifting, it really grinds my gears. My answer to that is to not only keep deadlifting… DEADLIFT MORE!
Here’s why:
1) Deadlifting in itself is not a dangerous activity. For the average person who may or may not be active, being able to use your legs, core, and arms to move a weight is one of the many things that keeps us moving and out of nursing homes. For the intense athlete who pushes the limit with heavy weights, there is really nothing unsafe about it UNLESS we are progressing the weight too quickly for our bodies’ comfort. Both are easily managed.
2) Not picking up weight makes you weaker. The key to strengthening the muscles that were weak and caused the pain in the first place is not to tell them to stop working. It’s the opposite. Grab a PVC pipe and work through the range. Pick up a light kettlebell or set of dumbbells and load that movement gently. Use the breath and time of the core engagement to best support your spine. Progressively load that movement. And of course, you want to do all this under the supervision of a physical therapist.
3) There, of course, may be a great deal of hesitation when thinking about lifting again after an injury. But in most cases, it’s the best thing. The beginning of the pain cycle is the pain (of course). Then comes the desire to sit still —> stiffness—> more pain and it keeps going like that. We have to break that cycle and I believe the best way to do that is with movement. But, as I said before, do it under the supervision of a physical therapist who understands deadlifting.
I hope this helps alleviate some fears associated with deadlifting after an injury AND measures you that you will deadlift again!
If you have more questions, give me a shout!
Dr. Rachel Atufunwa PT, DPT