Over the years, Calispine has come to understand that our patients need to practice proper lifting techniques if they want to reduce low back pain. This is why we recommend learning how to properly do a deadlift. Deadlifts are a fundamental motion we all do in our daily life. As such, it is imperative to your health and wellbeing to know how to do this exercise properly. When we ask patients to demonstrate a deadlift, roughly 95% of them do it incorrectly.

In this blog, we will discuss the ideology behind the deadlift and why it is needed in your daily life. The next blog will demonstrate proper deadlift technique to protect your low back.

What Is a Deadlift?

The deadlift is the most powerful technique for lifting an object off of the ground. You utilize your hamstring and glute muscles to get the body to go from a horizontal to a standing position. Traditionally, a deadlift refers to someone lifting a heavy barbell off of the floor; however, it can also be used to pick up everyday objects off of the ground. Although most people think of a deadlift as an exercise that is done at the gym, it is much more than that.

Improper Deadlift Form: What to Know

People who round their back during a deadlift dramatically increase their chances of bulging their lumbar discs. This injury can take weeks to months to rehabilitate and is usually improved with tissue work and corrective training. If you overly arch the back when lifting, you risk jamming the joints of the lumbar spine or the sacroiliac join. This injury is very common and often requires a few adjustments and corrective training.

The Do’s and Don’ts of a Deadliftthe dos and donts of deadlift

When it comes to a deadlift, remember to keep it simple. Do not round or arch too much into your back. Your back should stay as flat and neutral as possible throughout the entire motion. The more movement there is in your spine, the more you risk injuring yourself.

You know you are doing a proper deadlift when you feel tension and a stretch across the back of your thighs (hamstrings) and glutes. Unlike a squat, a deadlift does not require you to get your hips very low. Keep them high, so you can use your hamstrings efficiently. Make sure your shins stay vertical as well, which is an essential part of picking up an object and moving it.

For more help with your deadlift form, be sure to contact us online for assistance.