Deadlifting Tips to Prevent Injury
/Is deadlifting bad for my back?
In short, no. Deadlifts are a great lower body, compound exercise, great for strengthening the muscles, ligaments and tendons in which give our lower back the support we need for our day to day life. However, acute lower back pain from deadlifting is something I see far too often within the clinic and something that can be easily prevented. It is often the lumbar disc that becomes irritated with deadlifting injuries, causing the muscles through the hips and back to spasm, limiting range of movement and causing significant amounts of pain. So how can this be prevented?
Deadlift technique and position play a major role in reducing injury rates and increasing performance. Below are a few key points to consider when deadlifting - and make sure you check out the videos at the end of this article to see these tips in action!
Ensure you keep an upright torso with your shoulder blades locked in to maintain lumbar lordosis throughout the lift
Before commencing the lift ensure you are locked and loaded, aiming to push through the floor to move the required weight, not pull with your upper back and arms
Keeping the bar close to the body is important so you don’t overload the upper back and instead create power through both the hips and lower back
Begin with the bar as close to your shins as possible and keep it here for as long as possible throughout the lift
Throughout the movement be sure not to extend your knees prematurely which takes the torso out of its important upright position
Ensure you keep you head in a neutral position throughout the lift, not looking at the mirror in front of your, nor at the weight below you
Fatigue may also play a role in increased risk of injury when deadlifting. Studies have shown a close association between fatigue and injury rates in that high levels of fatigue affect lifting technique, increasing risk of injury. A simple fix for this is performing the more demanding exercises, such as a deadlift immediately following your warm up or in the early stages of your workout.
Pain should not be felt whilst deadlifting. If you do experience pain when deadlifting, stop, consult a physiotherapist or trainer to assess your technique and movement patterns to prevent future pain or injury.
Jack Redden, APA Physiotherapist @ Total Physiotherapy
Bar close to shins