Are Deadlifts Bad for Your Back?

Misconception: “Deadlifts Are Bad for Your Back”

What the research really says—and why this classic lift might be exactly what your spine needs.

Deadlifts tend to get a bad rap. Whether you’ve heard a gym mate say it, seen it on social media, or been told by someone trying to “protect your back,” the idea that deadlifts are inherently dangerous has stuck around for far too long.

Can deadlifts help if you have back pain?

Deadlifts can be part of a strengthening program for some people with lower back pain. The research is limited, and other exercises can help too. If getting back to lifting matters to you, a deadlift variation you feel comfortable with can be a useful place to start.

The Science of the Hip-Hinge: What Happens During a Deadlift?

A deadlift, at its core, is a hip-hinge movement that engages the posterior chain: the glutes, hamstrings, and spinal muscles. When done with appropriate technique and loading, it reinforces spinal stability, muscle coordination, and strength.

Does your back need to stay perfectly straight?

A neutral spine can be a useful cue if it helps you feel steady and in control. Research on lifting hasn’t established that bending through your lower back causes back pain, and evidence specific to heavy deadlifts is limited. If a lift feels uncomfortable, you can try changing the load, the starting height or the number of reps and see how your back responds.

Clinical Integration: Why Individualisation is Key

Deadlifts aren’t good or bad—they’re a tool. And like any tool, how you use it matters more than the tool itself. At our clinic, we provide physiotherapy support to teach and prescribe deadlifts with:

• Gradual load progression
• Individualised coaching based on body type, movement history, and goals
• A focus on building confidence, not avoiding movement out of fear

The takeaway

If deadlifting currently hurts, try a lighter load or start with the weight raised on blocks. Choose a version you feel comfortable practising, then build it back up as you’re able. If pain keeps interrupting your training or you’re unsure where to start, our lower back physiotherapy team can help you understand what’s happening and build a plan around the lifting you want to get back to.

Author in the know

Sam Donaldson

Director, APA titled Sports and Exercise Physiotherapist. Sam loves to treat athletes with lower limb injuries and has a special interest in knees of all ages; adolescent knee pain, athlete with knee pain, ACL injuries, ACL rehabilitation, Knee Osteoarthritis and Knee Replacement recovery. He is a Dad, Football enthusiast and loves to move. BAppSci (HMS), MPhtyStudies, MPHTY (Sports)