Terrified of Deadlifts!

MrsGSR

I started weight lifting about 2 months ago and I love it. I lift heavy (for me, I'm still quite weak but getting better!) with low reps. I've been focusing on compound moves, I love squats, deadlifts, butterflies & chin ups, but I am terrified of Deadlifts.

I have a bad back. My lumbar curve is too curved, if I stand for too long (a few hours) I feel like my back is going to snap! Then when I was about 10 I fell 6 foot onto the top of my head (I was reaching behind me trying to grab hold of something so litterally landed on my head) and really messed up my back (at first they thought I'd broken my neck, had to have lots of x-rays and then wore a neck collar for about a month!)

I had physio for a few years, but he told me there wasn't anything more he could do and I would have to live with the pain. According to one doctor I went to, some of my vertabre are slightly out of alignment, as well as my spine being too curved (which I think is a genetic thing, my sister has it to) and my muscles have to work harder than most, which is why my back muscles are really tight and constantly knotted.

So I want to do deadlifts to strengthen my back, I've youtube videos on perfect form etc, but I am after tips that might help me do them correctly (the gym doesn't have a mirror so I can't see myself to check I'm doing it right!) and generally any advice!

pandorakick

If I were you I would have a consult with a physical therapist / trainer to get a training schedule with excercises to strengthen the appropriate muscles as well as helping you with good form on those.

Tazzymk

Can you get someone to video you? Then you can compare with the youtube videos for correct form. I can't offer any tips reaaly has have just started lifting myself too. I hope it improves your back issues.

MrsGSR

Thats definately something I'll look into when I get back to the UK, my husband is in the Army and we're currently in Germany. The gym I use is the Army Gym on camp which doesn't have any personal trainers!

MrsGSR

Can you get someone to video you? Then you can compare with the youtube videos for correct form. I can't offer any tips reaaly has have just started lifting myself too. I hope it improves your back issues.

Thats a good idea, I might start with really low weights & get my husband to video me each time to check I'm doing it right then slowly up the weights. Thanks!

zombilishious

Do other things first to start to strengthen the muscles, and also focus on strengthening your abs. Here's a few suggestions, but I'm sure others have more:

Planks
Prone cobra
reverse fly
lat pull downs
seated rows
I don't know what this is called, but you get on your hands and knees, and lift opposite leg/arm. Hold for a few seconds and relax. Repeat with other arm/leg.

If you feel pain, of course, stop immediately.

MrsGSR

I've been doing Planks, Seated Rows & Lat Pull downs, I will look into the others

millerll

Actually, the deadlift doesn't really target the back. If your form is correct, the deadlift is a whole-body exercise, but mainly works the glutes and hamstrings, with a little leg quad work at the end of the lift. Of course, the shoulders come into play in the lockout as well.

I'd recommend you start with low weights and work on your form. Keep your butt down and don't let your back round during the lift. Look straight ahead or slightly up and drive up through your heels. Keep the bar as close to your shins as possible. (I actually scrape the skin off my shins when I do mine - ouch!) The bar should slide straight up the legs until lockout.

Done correctly, a deadlift shouldn't hurt your back. A leather weight belt might help provide some stability and support. Most gyms have ones you can use. If you want to strengthen your back, go to bodybuilding.com and look for video clips of exercises that specifically target the back muscles. Good luck!

anemoneprose

You could start with Romanian deadlifts, and just go to the knee maybe, with the low weight, or even bodyweight: http://bretcontreras.com/2012/06/the-3-most-basic-lower-body-movement-patterns-box-squat-hip-hinge-rdl-glute-bridge/

MrsGSR

When I say strengthen my back I mean core. I've googled Deadlifts and there are loads of articles on not doing them if you have a bad back, which is what is scaring me!
Lots of great advice here, thank you! I will start with lighter weights and work my way up slowly, being very careful of form.