Deadlifts have gotten a bad reputation over the years, especially when it comes to back health. With the safety of the movement being called into question, you may worry that you could hurt your spine or damage a disc while exercising. Are these fears really backed by science? Is this movement safer than we have been led to believe?
Let’s take a closer look at what the research says about deadlifts, back movement, and the risk of injury. The truth might not be as scary as you think!
In gyms and rehab clinics, there’s a lot of talk about lifting with a flat or neutral spine, basically keeping your back straight without rounding it. The idea is that a neutral spine set-up prevents injuries. While that’s a helpful guideline for beginners, it’s not always realistic or necessary, especially once you get more experienced.
In fact, most people naturally round their lower back a bit when lifting heavy weights, even when they’re trying to stay straight. That small amount of movement doesn’t automatically mean injury is coming. Some studies even show that letting the back round a little can make lifting more efficient and activate muscles better than keeping it locked into a super rigid position¹.
Even top-level lifters sometimes round their backs during really heavy lifts. That doesn’t mean their form is “bad” – it just shows how the body adapts under stress. There’s a big difference between a controlled lift that includes some back rounding and a lift where form completely falls apart.
Older research done on animals and spines from cadavers shows that repeated rounding of the lower back under heavy loads can lead to disc injuries². Those studies don’t reflect real life for living, breathing humans who recover, adapt, and train progressively. This research is still valuable in helping us understand common mechanisms of back injuries, but last I checked, most of us aren’t lifting with dead pig spines.
What actually causes most injuries isn’t just the position of the back, it’s poor load management by doing too much, too fast, without enough rest or preparation. Rounding your back isn’t the issue, the issue is whether your body is ready for the amount of weight you’re trying to lift.
So yes, spinal flexion can contribute to injury if you’re overloading without control, but in day-to-day lifting and training, it’s not some automatic danger zone and is actually quite safe3.
Here’s something surprising: lifting, whether with a straight or slightly rounded back, isn’t strongly linked to back injuries in most people. One large study found that heavy lifting only accounts for a small percentage of disc herniation cases⁴. Another big study didn’t find weightlifting to be a significant risk factor for disc issues at all⁵.
A 2020 review looking at several studies found no solid link between rounding your back while lifting and developing long-term low back pain⁶. This challenges the idea that flexing your spine is something to be feared. In fact, being too scared to move naturally might actually cause more harm than good. If someone avoids certain movements or becomes overly stiff because they’re afraid of hurting their back, they can actually increase their chances of pain over time. Your spine is meant to move and that includes bending.
When people are taught to avoid all back bending no matter what, it can lead to fear, tension, and loss of confidence in their bodies that can actually create an unsafe environment. But when people are educated and encouraged to move in ways that feel strong and capable, outcomes improve. One study found that people with long-term back pain did better when they focused on building confidence and function, rather than constantly trying to “protect” their backs⁷.
Think about your everyday life. You bend down to pick things up, tie your shoes, and clean the floor. These are all forms of loaded movement involving your spine. Instead of avoiding these motions, it makes more sense to train for them. Deadlifts aren’t just for the gym, they’re a way to build strength and resilience in your everyday life. Your back is strong, and when you train with good technique and increase weight gradually, it adapts. Don’t be afraid of the deadlift. Done right, it can help you feel stronger, move better, and protect your back – not hurt it.
Looking for expert help managing pain and staying active? Village Physical Therapy offers one-on-one care to help you move better, feel stronger, and get back to what you love. For guided online rehab plans you can do from home, check out Active Independent Rehab—created by Village PT’s own Dr. Aaron Bass and Dr. James Wilson.
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