The Truth About Deadlifts and Back Pain - Why You Shouldn’t Be Afraid of the Barbell
At Elevate Rehabilitation and Performance, we hear this all the time:
“Aren’t deadlifts bad for your back?”
It’s a common fear. But here’s the truth…
Our chiropractor Josh regularly pulls serious weight off the floor at Radix with great form, zero pain, and a giant smile on his face.
We’re talking about a loaded barbell with barely any space left for more plates.
And his back? Stronger than ever.
In fact, when performed properly, deadlifts are one of the most powerful tools to build a stronger spine, bulletproof your body, and reduce your risk of injury.
Let’s break it down.
Why Deadlifts Get a Bad Rap
The deadlift itself isn’t dangerous, however poor form, ego lifting, and neglecting the basics are.
Here’s what typically goes wrong:
❌ Rounding through the back instead of hinging at the hips
❌ Lifting too heavy before you’ve earned it
❌ Skipping mobility prep (especially for tight hips or ankles)
❌ Not bracing your core to protect the spine
❌ Carrying poor posture habits into your training
❌ Lifting heavy too often or when already fatigued
The reality is: every time you pick something off the floor, you’re doing a deadlift, whether it’s a barbell, a toddler, or a case of water.
So why wouldn’t we train this essential human movement?
Why Deadlifts Are Actually Good for Your Back
When programmed smart and executed well, deadlifts offer a long list of benefits:
🔹 Strengthens the posterior chain: glutes, hamstrings, and back
🔹 Teaches safer lifting mechanics for everyday life
🔹 Improves core strength and posture
🔹 Boosts bone density
🔹 Increases full-body functional strength
🔹 Builds tissue resilience in the spine and hips
In fact, research supports deadlifts as a tool to improve low back pain, not cause it.
So what’s the missing link?
The Real Secret to Safe Deadlifts? Learning to Hip Hinge
Back pain from deadlifts usually isn’t because the lift is dangerous. It’s because most people don’t know how to hinge at the hips.
Instead, they fold from their spine putting all the pressure on the low back instead of the powerful muscles around the hips.
That’s why the first thing we teach at Elevate is how to properly hip hinge.
Here’s a simple drill we use in the clinic:
Grab a dowel (or broomstick).
Stand tall and place it along your spine so it contacts:
the back of your head
the middle of your back
the top of your tailbone
From here, push your hips back like you’re closing a car door behind you.
If you lose contact with the dowel at any of the three points, you’re not hinging properly.
This drill helps train body awareness and neutral spine positioning, the foundation for deadlifting safely.
You can also use the dowel in place of the barbell to train the proper path.
Perfecting the bar path is essential for a proper hinge, as this can dictate how your knees, hips, and back will move together.
Check out this video of Mike walking an athlete through proper hinge mechanics:
Want to Build Confidence With Deadlifts (Without Back Pain)?
If you’ve avoided deadlifts because of fear, pain, or lack of guidance, let us help.
Book a Discovery Visit with our chiropractor Josh. He’ll assess your movement, walk you through proper hinging, and help you build a personalized plan to lift stronger and safer.
📍 710 Dorval Dr Unit 520, Oakville, ON
📞 (289) 835-2949
💻 https://www.elevaterehabilitation.com/
