BodyMend Wellness ClinicHeath and WellnessPhysiotherapy

Deadlifts Kill Back Pain… Dead

If you’re a competitor on American Ninja Warrior, you can stop reading this blog right now. You already know how little back pain affects your gym-built, super-strong core. You probably don’t even have shuddering spasms and rumbling low-level pain when you bend over to pick stuff up. You probably think you’re pretty cool, with your well-developed erector spinae, glutes and hip flexors. Also, you’re really good at jumping into netting and swinging on and off of giant erector sets.

back-pain

For everyone else, you probably suffer from back pain at least occasionally; it’s one of the leading causes of missed work days, and the primary reason why people come into BodyMend. We are able to treat acute back pain through massage, physiotherapy or chiropractic care in order to provide some short-term relief. For long-term relief from back pain, however, it’s important to implement a prevention strategy that includes strengthening core muscles and increasing flexibility. To that end, we always show our patients exercises that can be done during and after their healthcare to minimize incidents of reoccurrence.

One of the best exercises there is for strengthening the erector spinae (low-back) is the deadlift. Deadlifts are a dynamic exercise that greatly strengthen important muscles in the fight against back pain, working the ‘posterior chain’—the hamstrings, glutes, and spinal erectors. A recent study by Texas Tech University looked at the benefits of incorporating deadlifts into a workout routine; 

The exercise was done just twice a week and lead to significant improvements in torque capacities in both the knee extensors and flexors …particularly useful because [deadlifting] relies heavily on our often forgotten about muscles of the ‘posterior chain’—the hamstrings, glutes, and spinal erectors. Ignoring these muscles within an exercise program has potentially dangerous consequences, particularly as we age and for knee health during sports.” (http://fitness.mercola.com/sites/fitness/archive/2015/02/13/barbell-deadlift-training.aspx

For people suffering from low back pain, which is most of us over a long-enough window of time, carefully-executed deadlifts can reduce the intensity of low-back pain, and strengthen low-back muscles to prevent future injury. In the coming weeks we’ll show you how to properly perform a deadlift and reap the benefits of this great functional exercise.

If you can’t wait that long, feel free to drop by the clinic, or email us at info@bodymend.ca to make an appointment, and we can show you the correct way to perform a deadlift.

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