3 Exercises & Tips To Prevent Back Pain During Deadlifts
The term ‘deadlift’ can create apprehension, especially if you have a history of low back pain. The exercise itself tends to be vilified not only by the name, but by the nature of the movement. While it can seem unsafe just from looking at it, deadlifts are one of the best exercises you can perform to strengthen your posterior chain or the entire back of the body.
Even if you’ve hurt yourself during deadlifts in the past, here’s how you may be able to incorporate them back into your training routine with a few key fundamentals beforehand.
What causes lower back pain?
Lower back pain can be caused by so many factors that it would be irresponsible to say that there is one single reason for the pain. These reasons can include:
Underlying disc conditions (some can be asymptomatic)
Poor form during the lift causing a strain or sprain
Heavy loads exceeding the individual capacity to lift
Being overweight
Lack of exercise, specifically core strength
Idiopathic - the reason is unknown
Pain can be acute (one single event causing the pain) or chronic (several micro stressors happening on the structure repeatedly over time). Because back pain can be very complex, it is highly recommended to seek an assessment from a qualified movement practitioner (a registered kinesiologist, chiropractor or physical therapist) to help you understand your pain further and develop a treatment plan for you to get better.
Exercises To Fix Lower Back Pain
It was previously believed that bed rest and inflammatory meds were the prescriptions to feel better after an acute low back incident. Research now shows that inactivity can further weaken these muscles and prolong your recovery, which can make your low back pain even worse.
These exercises may help alleviate tight and painful low back, but there may be better exercises suited for you. Always check with your doctor and/or healthcare professional before trying any exercises, especially when managing lower back pain.
Couch Stretch - Address Tight Hip Flexors
Tight hip flexors are not always the culprit when it comes to low back pain, but they can be an avid contributor. Because your hip flexors attach to your spine, they can contribute to excess lordosis (abnormal curvature of the lower spine) and make your lower back muscles extremely tight. Check out this brief tutorial on how to perform this stretch anywhere (couch not needed)
Lumbar Cat Camel - Engage Pelvic Floor & Loosen Tight Low Back Muscles
The Cat Camel is a gentle and safe exercise often prescribed to manage low back pain and stiffness. With the Lumbar Cat Camel variation, you are trying to move only the pelvis rather than the entire spine. Doing so will engage the pelvic floor muscles, an often neglected muscle group that contributes to proper bracing and core engagement. Always move slowly and with control to perform this exercise effectively.
McGill Curl Ups - Strengthen The Deep Transverse Abdominals Safely
The McGill Curl Up was coined by the accredited back researcher Dr Stuart McGill, where he investigated the cause of back pain, how to rehabilitate and enhance resiliency. This exercise strengthens the transverse abdominis, which helps to create what Dr McGill calls “super-stiffness”, which is the byproduct of proper bracing during exercises such as the deadlift.
Tips to Prevent Experiencing Lower Back Pain From Deadlifts
While all exercises can pose risks, there are ways in which you can mitigate those risks, as well as improve your injury resiliency.
Breathing and Bracing To Perform Your Lift
Bracing during a heavy lift is done correctly only if you’ve created enough intraabdominal pressure. Inhaling into the sides of your abdomen, then bracing (creating “super-stiffness”) will create enough stability for you to lift the weight successfully.
Focus On Strengthening Your Core
The body requires all muscles at the core to contract and activate together to create the most stability. For exercises like the deadlift, the rectus abdominis, obliques, multifidus, and transverse abdominis all need to contract together to create the necessary tension to perform the lift. Spend other sessions during the week to focus on strengthening these muscle groups to improve your resiliency to injury.
Include Your Movement Professional In Your Care & Treatment Plan
Not all back pain is created equal, thus it is highly recommended to seek the advice of a movement specialist, especially if your back pain is reoccurring. The cause of your pain may not be related to the deadlift at all, and unbeknownst to you, your actions can further aggravate your condition. Registered Kinesiologists, for example, are experts in movement, exercise prescriptions and rehabilitation. Gain more insight into your particular pain and learn exercises that can help you perform better.
Recommended Video: How To Manage Low Back Pain While Working Remotely
Learn How You Can Improve Your Lower Back Pain With A Consultation
Book a free 30min online consultation with a Registered Kinesiologist and learn how you can alleviate and improve your low back pain.
Francesca McKenzie is a Registered Kinesiologist and Personal Trainer of 15 years with experience in rehabilitation, strength & conditioning, performance and wellness.