Deadlifts For Back Pain: The Surprising Rehab Solution You Need To Know

The deadlift is often misunderstood due to its name and the potential for causing low back pain or muscle soreness. However, when performed correctly, the deadlift can be one of the most effective exercises for strengthening and rehabilitating the lower back and hips.

Deadlift as Rehabilitation

You might be surprised to learn that I often recommend deadlifting as part of a rehabilitation plan for individuals suffering from back or hip pain. When done correctly—with the proper form and muscle engagement—a deadlift targets the glutes and hamstrings to perform the heavy lifting, while the back and shoulders are engaged to maintain a stable and efficient posture.

In essence, a deadlift is the act of lifting a weight from the ground—“dead” because it starts from a resting position—mimicking one of the most common everyday actions: bending down to pick something up. As such, the deadlift reinforces proper movement patterns in our neurology, making it a functional and beneficial exercise. However, if performed inefficiently, the low back muscles end up overworking, while the glutes and hamstrings, which are meant to do the heavy lifting, aren’t fully activated.

Back Soreness After Deadlifting: A Sign of an Inefficient Movement Pattern

A common red flag during deadlifting is experiencing soreness in the low back rather than the glutes and hamstrings. This indicates that your body is using the wrong muscles to perform the movement, leading to overuse of the low back. It’s a telltale sign of an inefficient movement pattern, one that is often the root cause of recurring back or hip pain.

Gluteal Amnesia: A Major Cause of Deadlift Dysfunction

One of the key contributors to poor deadlifting form is “gluteal amnesia,” a term used to describe the inhibition of the glute muscles due to prolonged sitting. When you sit for extended periods, your glutes become deactivated, causing the lumbar spine muscles to compensate for the lack of activation. This compensation pattern can still occur even if you are deadlifting with what is considered “proper” form, as validated by a coach or trainer.

If your glutes aren’t fully engaged during the deadlift, you may find yourself feeling soreness in the low back, instead of in the glutes and hamstrings. This is a clear sign of gluteal amnesia and a movement inefficiency that can lead to muscle imbalances and injury over time.

The Solution to Movement Problems: A Functional Approach

Sitting is just one of the many factors that can cause movement inefficiencies. If you suspect that you have a movement dysfunction, it’s crucial to consult a movement specialist who can evaluate your form and identify any underlying issues. Traditional methods like blood tests, orthopedic exams, or imaging may not reveal functional problems—yet these are often the root causes of chronic pain.

Addressing these issues requires a functional approach. The key is to correct the inefficient movement pattern with targeted exercises and manual treatments. By doing so, you can restore proper movement mechanics, improve performance, and reduce the risk of injury in the future. A customized corrective exercise program, paired with hands-on therapy, will help you retrain your body and avoid the back pain associated with poor deadlift form.

Over time, improving your movement efficiency will not only make your deadlifts more effective but will also enhance your overall durability and performance, both in the gym and in daily activities.

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