Are Deadlifts Safe? Victoria Physiotherapist Debunks Myths

Deadlifts are a cornerstone of functional strength, engaging muscles like the glutes, hamstrings, and lower back—movements we use daily in Victoria, from lifting groceries at Fairway Market to gardening in Beacon Hill Park. Yet, misconceptions about their safety persist. At Pursuit Physiotherapy, we combine physiotherapy expertise and chiropractic care to help Victorians deadlift safely, recover from injuries, and build resilience. Let’s separate fact from fiction.

The Deadlift: Why the Fear?

The deadlift’s reputation as a “dangerous” exercise stems from a few key factors. First, it’s a compound movement that heavily engages the posterior chain (glutes, hamstrings, lower back) and requires coordination between multiple muscle groups. Poor form, excessive weight, or inadequate preparation can lead to injuries—just like with any exercise. The most infamous group for ignoring these rules are teenaged boys trying to
prove their strength to each other. However, the risks are often exaggerated,
overshadowing the deadlift’s benefits.

Second, the deadlift is mistakenly blamed for pre-existing conditions. For example, someone with chronic lower back pain might experience discomfort during the movement, but the pain is often a symptom of weak stabilizing muscles or improper mechanics, not the exercise itself. When approached mindfully, deadlifts can address these weaknesses and build resilience.

Safety Starts with Technique

The foundation of safe deadlifting lies in mastering proper technique. Here’s a
breakdown of key principles:
1. Neutral Spine: Maintaining a neutral spine (avoiding rounding or over-arching) distributes load evenly across the vertebrae and protects the discs. When we watch a perosn’s deadlift we are looking to see their back starts and ends in the same position through the movement.
2. Hip Hinge: The movement should originate from the hips, not the lower back. Think of pushing your hips back as you lower the weight.
3. Bracing: Engaging the core and taking a deep breath before lifting stabilizes the torso, reducing shear forces on the spine.
4. Foot Positioning: Feet should be hip-width apart, with the barbell aligned over the midfoot to optimize balance.
5. Shoulder and arm position: Hands should be one thumb width away from hips with shoulder blades retracted before pulling the bar off the ground.

While minor deviations in form can increase injury risk, as a person gains proficiency with the movement, their body’s tolerance for errors in form at corresponding weights improves. This is why beginners should start with lighter weights (or even a broomstick) to practice the motor pattern and build up. Working with a qualified coach or physical therapist can also ensure proper mechanics.

Why Deadlifts Are Safe (When Done Right)

Progressive Overload: The Key to Long-Term Safety

Progressive overload—the gradual increase of stress placed on the body during training (AKA weight or repetitions)—is essential for making deadlifts safer and more effective. By incrementally adding weight, volume, or intensity, the body adapts, building strength in the muscles, tendons, and bones. This approach minimizes the risk of overloading tissues before they’re ready.

For example, someone recovering from a lumbar strain might start with bodyweight hip hinges, progress to Romanian deadlifts with light kettlebells, and eventually work up to conventional barbell deadlifts over weeks or months. This stepwise method allows the nervous system and connective tissues to adapt, reducing the likelihood of re-injury.

Deadlifts in Rehabilitation

Contrary to popular belief, deadlifts are increasingly incorporated into rehab programs for conditions like sciatica, vertebral fractures, and muscle strains. Here’s how they help:
1. Sciatica
Sciatica, characterized by pain radiating along the sciatic nerve, is often
caused by compression from a herniated disc or tight piriformis muscle.
Deadlifts can alleviate symptoms by:

• Strengthening the glutes and hamstrings, which support the pelvis and reduce pressure on the sciatic nerve.

• Improving core stability, which promotes better spinal alignment.

• Enhancing blood flow to the lower back, aiding tissue repair.

2. Vertebral Fractures
After a vertebral fracture, many patients fear loading their spine. However, research shows that controlled axial loading (like deadlifts) can stimulate boneremodeling and improve bone density(1). Under medical supervision, patients often start with partial range-of-motion exercises or resistance bands, gradually progressing to heavier loads as healing occurs.

3. Back Strains
Deadlifts are highly effective for rehabilitating back strains because they
strengthen the multifidus and erector spinae muscles, which help stabilize the spine(2). By teaching the body to handle loads safely, they reduce the risk of future strains.

Common Concerns and Solutions

“But deadlifts hurt my back!”

Pain during deadlifts can occur for a lot of reasons- improper form, too much weight, or needing to build more fundamental techniques first.

Solutions include:

• Reducing the weight and focusing on technique.

• Trying alternative grips (e.g., sumo stance) to reduce lumbar shear forces
  (note this is a short term technique not a long term one)

• Incorporating mobility work to address tight hips or hamstrings.

• Using other exercises to build capacity for holding a bent over position

Under guidance from our Victoria physiotherapists and chiropractor, deadlifts restore function after injuries or even surgeries.

“Aren’t deadlifts bad for your discs?”

While deadlifts to place strain on your discs (3), this isn’t necessarily a bad thing! While they adapt more slowly, your discs can build resiliency when they experience load. This is not dissimilar to what happens in your muscles. Under strian (but not so much as to tear them), your muscles will grow after experiencing physical challenge. Proof of this adaptability can be seen in many types of athletes. For example the disc height of
professional cyclists was significantly higher than the general population (4).

“What if I’ve had surgery?”

Post-surgical patients should consult their surgeon or physical therapist before deadlifting. However, many rehab protocols reintroduce the movement once tissues have healed, as it restores functional strength.

Who Should Avoid Deadlifts?

While deadlifts are safe for most if not all patients, it isn’t the movement that is bad, it may be the weight being used which may be more than what a person could handle. In any cause, they may not be suitable for:

• Individuals with acute spinal injuries (e.g., recent fractures or herniations).

• Those with severe osteoporosis who are untrained.
  In such cases, alternative exercises (e.g., glute bridges or squats) can provide some benefit until deadlifts can be introduced.

Final Thoughts: Embrace the Deadlift

The deadlift is not an inherently dangerous exercise—it’s a tool. Like any tool, its safety depends on how it’s used. With attention to technique, progressive loading, and individualized programming, deadlifts can be a cornerstone of both fitness and rehabilitation. For those recovering from injuries, they offer a path to rebuilding strength and confidence. For everyone else, they’re a powerful way to enhance athleticism,
prevent future injuries, and improve quality of life.

References:

1. Almstedt HC, Canepa JA, Ramirez DA, Shoepe TC. Changes in bone mineral
density in response to 24 weeks of resistance training in college-age men and
women. J Strength Cond Res. 2011;25(4):1098-1103.
doi:10.1519/JSC.0b013e3181d09e9d
2. Martín-Fuentes I, Oliva-Lozano JM, Muyor JM. Electromyographic activity in
deadlift exercise and its variants. A systematic review. PLoS One.
2020;15(2):e0229507. Published 2020 Feb 27.
doi:10.1371/journal.pone.0229507
3. Yanagisawa O, Oshikawa T, Matsunaga N, Adachi G, Kaneoka K. Acute
Physiological Response of Lumbar Intervertebral Discs to High-load Deadlift
Exercise. Magn Reson Med Sci. 2021;20(3):290-294.
doi:10.2463/mrms.mp.2020-0052
4. Belavy, D., Rantalainen, T., Ling, Y., Trudel, G., Connell, D., Ridgers, N., &
Quittner, M. Beneficial Intervertebral Disc and Muscle Adaptations in High-
Volume Road Cyclists. Medicine & Science in Sports & Exercise. 2019; 51.
https://doi.org/10.1249/MSS.0000000000001770.

How We Help at Pursuit Physiotherapy

At Pursuit, we don’t just treat the symptoms—we work with you to understand the full picture.

Whether you’re preparing for a race or just trying to get back to pain-free running or walking, we’ll help you:

• Gradually build up load tolerance in your knees

• Use active recovery, pacing, and education to reduce flare-ups
  
  
  

📍 Find Us: Andrew Sheret Building, Hillside Ave (near Long & McQuade).
📞 Book Now: Call 250-3639707