3 Deadlift and Low Back Pain Pointers 

Technique Breakdown:

I find that focusing on the setup pays off despite looking deceptively simple. Start with your shoulders above the hips and hips above the knees, then on the lift make sure your shoulders and hips rise at the same rate instead of letting those hips shoot up first. When lowering down, remember to unlock the hips back first, then once the bar passes your knees you can bend at the knees to complete the controlled lowering of the deadlift back to the floor. This will continue to load the back, instead of an awkward squatty descent like those awful “work safety videos” show. People taught to be afraid of their weak and painful back are the ones who lift that way. Be better than that.

Overview 

Actually Move Your Back in Training!

Loading your back through multiple planes of motion, both cardinal planes and combined directions, will create a more resilient spine and supporting back muscles. Plus it keeps training interesting and full of variety instead of the same three bodyweight drills done to death for years. I like to pick 2-3 movements to do 2x weekly for anywhere between 2-3 sets of 8-15 repetitions, shooting to either increase reps or to load up weekly a little bit more. Check out my two personal favorites below.

Jefferson Curls 

Back Extensions

Generate Tension With Your Lats and Bracing

The big crucial piece that separates novice and intermediate lifters from advanced lifters is the skilled practice of generating tension to maximize your individual leverage against the bar. 

For bracing, you need to regularly practice this skill to unlock your full lifting potential. My go-to cue is to picture taking a deep breath that fills up a 360 degree belt (or a real lifting belt!) while striving to maintain that brace throughout the lift. 

Space is weakness, and your number one friend in this battle is your lats. A few good cues here: squeeze your armpits like someone’s trying to tickle you, don’t let a dollar bill be pulled from between your armpits, or you can attach a band attached to a rig in front of you and have try to pull the bar forward while you fight to keep that bar as close to your legs as possible. 

Lat Corrective 

Seeing some changes but still want a more individualized approach to your rehab? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation! 

Thomas Bilodeau, PT DPT 

Zenith Performance Physical Therapy 

ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult