How to return to deadlifting after a back injury

It's no secret that I'm a fan of deadlifting. It's a fantastic movement for building not just strength in your back and spine, but your confidence too.

I can't stress enough how many clients who have dealt with years of back pain complete a heavy deadlift and their face lights up, saying, "I can't believe I just did that."

So while there's nothing particularly special about deadlifts, there is something special about being able to pick up heavy things after dealing with serious back pain.

Here's how to get back into it:

1. Find your entry point

When people think of deadlifting, they think of a barbell loaded with plates. But a deadlift can just as simply be picking a box up from the floor. It can even be a bodyweight hip hinge that's assisted.

We need a deadlift-style motion any time that we bend forward to pick things up, so don't feel like you have to use a barbell in the beginning if it feels too sensitive for you.

Example starting points include:

• seated hip hinges

• bodyweight deadlifts

• dumbbell or kettlebell deadlifts

• empty barbell deadlifts

That being said, if it feels good, you can go right back to a barbell if you're able to find an appropriate load that feels tolerable. Ideally, you pick an entry point where your pain doesn't exceed a 4 or 5 out of 10 during the movement. Another important sign is that you don't notice your symptoms getting worse after the fact and can, in fact, feel better as you do more repetitions.

2. Alter your technique

There's more than one way to deadlift. You may find that your back feels more comfortable in a slightly flexed position or with more extension and arching in your lower back.

It's perfectly normal to change your setup in a way that suits you. I personally never deadlift with a perfectly flat back, even without pain. I set up slightly rounded because it feels less stressful on my spine, and I'm able to lift more that way.

Don't be afraid to experiment with different starting spinal positions, stance widths, and grips that suit you.

3. Monitor symptoms and progress appropriately

Paying attention to how you feel during deadlifts and how you feel the day after is key to guiding you in your progression.

But here's the tricky part. You may notice other signs of progress before you see your pain decreasing, such as:

• You have less frequent pain

• You can do more with the same level of pain

• You are getting stronger

• You are becoming more mobile

• You don’t think/stress about your pain as much

• You better understand your body (when to push, when to rest)

• Pain isn’t limiting your day-to-day activity as much

These are all signs that you're on the right track and clear to progress. More strength and confidence go a long way towards rebuilding yourself after a back injury.

And that's the gist of it. Getting back into deadlifting can be one of the most empowering things after back pain or injury. I know it was for me.

Happy lifting.

To your good health,

Coach Stephen

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Thanks for reading.

P.S.

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