Deadlift alternative - avoid back pain

[bandan]

Hi.

I’m currently following r/fitness’s absolute beginner workout.

I haven’t been to the gym in a few years and I was always able to deadlift but now I get a sharp back pain.

I stopped doing them, because my gym doesn’t have a trap bar. I’m waiting for a doctors appointment to see what he has to say.

However, until I get my appointment, what other exercise could do instead? I go to the gym solely for health reasons, if this makes any sense and has any importance at all.

Thanks.

 

[antponetteoaks]

@bandan Romanian deadlifts or kettlebells swings both teach and train the hinge pattern pretty well.

 

[mayadanielle]

@bandan Where in your back is the sharp pain occurring?

 

[bandan]

@mayadanielle Hi! Lower back, more toward the middle (almost as if it came from the spine). Apologies for the non scientific choice of words.

 

[mayadanielle]

@bandan Look up reverse hyperextensions. Perfect for your situation, and can help get rid of your lower back pain.

 

[mikeb34]

@bandan Isometric deadlift executed from the lowest point. Ramp up slowly, hold for 30 seconds minimum, breathing throughout. Try to exert about 50-70%, work up to a max effort if pain free.

 

[robyn26]

@bandan Does your gym have a belt squat (like the Rogue Rhino for example)? Could try that out and see how it goes. Doing deadlifts with them looks kinda awkward so I don’t know if it would be as effective as a trap bar which you said your gym doesn’t have.

 

[nrg23]

@bandan Elevated deadlifts or block pulls or rack pulls

 

[flmom]

@bandan Are you doing any dynamic stretching? The key for me is loosening up my hammies and glutes and hips. Definitely see a doctor, maybe get some PT to work on your overall mobility and core strength.

 

[bandan]

@flmom This is good advice. Lack of core strength has been mentioned to me before by a physiotherapist.

 

[blessedbyhim888]

@bandan You don't have to do deadlifts of they're not working for you right now. Any other sort of hip hinge will do. However, the fact that you used to be able to do them without issue definitely suggest that you should go and see a decent sports physio (not just a GP or general pop physio) and get the issue diagnosed.

 

[tinyoatmeal]

@bandan Try sumo

 

[dakool]

@tinyoatmeal As a 6’2 40yo, the sumo is definitely doable. I can get low and wide, but a standard deadlift is out of the question these days.

 

[blessedbyhim888]

@dakool Why is a conventional deadlift out of the question? Your age has nothing to do with it and taller people are generally better suited to conventional.

 

[dakool]

@blessedbyhim888 Tell my lower back that.

 

[blessedbyhim888]

@dakool It's unlikely that your height or age have anything to do with your lower back pain. Your technique may be the issue.

 

[pringleeatingneonraptor]

@bandan Physio may be more helpful than doc and easier to get an appt. Look for someone sports focused

 

[mazince845]

@pringleeatingneonraptor My experience with doctors is that if there’s pain they’ll say stop doing it, whereas a physio wants you to keep lifting but will help you do it right!

 

[sherryfl]

@bandan The doctor is going to tell you to stop deadlifting. They aren’t exercise scientists so listen to them if you want too. But I wouldn’t.

 

[bandan]

@sherryfl This seems to be a common piece of advice. I will definitely try to get an appointment with a sports physiotherapist.