How to Deadlift Safely: A Chiropractor’s Guide

The deadlift is one of the most effective exercises you can do to build strength, protect your spine, and improve posture. But it’s also one of the most misunderstood. When done incorrectly, it can lead to back pain or injury. As a chiropractor, I often see patients who “tweaked” their back in the gym — and many times, it’s from poor deadlift technique. However, when done correctly, it can strengthen your back to avoid low back injuries.

Here’s how to deadlift safely and get the benefits without the setback:

1. Stand with your feet about hip-width apart.

2. Bend at the hips and knees

3. Use diaphragmatic breathing strategies to fill your core with breath.

4. Push the floor away and stand up, using your legs. Avoid rounding your back during this step. If you can’t keep your back flat, go down in weight.

5. Then hinge at your hips, returning back to the starting position.

The deadlift is not just a gym exercise — it’s a functional movement that trains your body to lift safely in real life. Done correctly, it strengthens your spine instead of harming it. If you’re unsure about your form, schedule an appointment with us!

Strong muscles support a healthy spine. Start light, move well, and build strength the right way.

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