What the Research Actually Shows
A study following people with chronic low back pain through an 8-week deadlift training programme found improvements in both strength and pain levels. That’s a genuinely encouraging finding, but it’s not the whole picture. A more recent, rigorous review of the available research found that while exercise programmes including deadlifts can improve pain and function in people with low back pain, they haven’t been shown to be more effective than other exercise approaches, such as low-load motor control exercises.
The most useful finding from that review is who benefits most: people with higher baseline back extensor strength and endurance, and lower pain intensity levels, are the most likely to respond well to deadlift training. In other words, deadlifting isn’t a universal fix for back pain. It’s a genuinely useful tool for a specific subgroup of people, and appropriate assessment matters in figuring out whether that’s you.
How to Deadlift Safely If You Have Back Pain
- Start with the hip hinge pattern, not the loaded bar. Master the basic movement, hips back, chest up, spine in a neutral position, before adding significant weight.
- Build strength progressively. Research supporting deadlifts for back pain typically uses programmes lasting 8 to 16 weeks, with gradual, structured progression, not a jump straight into heavy lifting.
- Keep the load close to your body. A bar or weight drifting away from your legs increases the demand on your lower back unnecessarily.
- Avoid excessive spinal flexion or rounding under load. A neutral spine through the lift is a key part of what makes deadlifting appropriate for a back-pain population rather than risky.
- Get individually assessed first. Given the research shows deadlifting benefits some people with back pain more than others, a proper assessment of your strength, pain levels and movement pattern is genuinely useful before starting.
When Deadlifting May Not Be the Right Starting Point
If your pain is high, your back extensor strength and endurance are currently low, or you have any red flag symptoms such as numbness, tingling, weakness, or pain that radiates down the leg, deadlifting isn’t the place to start. Building foundational strength and capacity first, under guidance, is often the smarter path back toward heavier lifting.
Common Questions About Deadlifting With Back Pain
Is deadlifting bad for your back?
Not inherently. When performed with good technique and appropriate loading for the individual, deadlifting is not the dangerous exercise it’s sometimes made out to be, and can be a genuinely useful part of a back pain rehabilitation programme for the right person.
Can I deadlift with a herniated disc?
This depends heavily on your individual presentation and symptoms. It’s worth getting a proper assessment before deciding whether and how to include deadlifting in your training.
Do I need a referral to see a physiotherapist for back pain?
No. You can book directly with a physiotherapist without a referral.
How BeFit Can Help
Our Lower Back Pain Physiotherapy team can assess whether you’re a good candidate for deadlift training, and build a progressive strength and conditioning plan around your individual presentation.
Book an appointment at BeFit Training Physiotherapy — no referral needed.
Edgecliff: (02) 9327 7749 | Coogee: (02) 7205 2805
References
Berglund L, Aasa B, Hellqvist J, Michaelson P, Aasa U. Which Patients With Low Back Pain Benefit From Deadlift Training? J Strength Cond Res. 2015;29(7):1803-1811.
Fischer SC, Calley DQ, Hollman JH. Effect of an Exercise Program That Includes Deadlifts on Low Back Pain. J Sport Rehabil. 2021;30(4):672-675.
Australian Physiotherapy Association. Clinical guidelines. physiotherapy.asn.au.
