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Deadlifting with back pain might sound like a no-go — but what if it’s actually part of the solution? While back pain affects nearly 80% of adults at some point in their lives, current evidence shows that the deadlift, when done correctly, can help improve lower back function, not hurt it.
Let’s unpack what the research says, how to assess if it’s safe for you to deadlift, and how to modify the movement to stay strong and pain-free.
Contrary to what many people believe, deadlifting isn’t inherently dangerous for your back — especially when performed with proper technique. In fact, multiple studies (Berglund et al., 2015) show that even individuals with chronic low back pain experienced improvements in strength and pain levels after an eight-week deadlift training program.
But here’s the key: not everyone with back pain should jump into heavy lifting right away.
Researchers in Sweden (Mandala, n.d.) developed a two-part screening approach to help determine whether someone with low back pain is a good candidate for deadlifting:
the importance of core stability for heavy compound movements
why i stopped chasing 1rm and started focusing on total volume
how to handle the mental pressure of a heavy squat session
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