Are Squats, Deadlifts & Posterior Chain Exercises BAD For Lower Back Pain?
December 31, 2011 | Author Kevin Yates
I recently received a question on my YouTube channel asking my thoughts on squatting and deadlifting with lower back pain and kyphotic posture.
This person mentioned their physiotherapist had advised against all squatting saying that the pressure of the bar would promote kyphosis and that deadlifting was out because it would increase lordosis of the lumbar spine.
This reminded me of my own experience with lower back pain.
About 10 years ago I was working for a physical therapy clinic and at the time I was dealing with a nagging bout of lower back pain.
After trying several unsuccessful ways to get rid of the pain I asked the head therapist if he could have a look at me.
This therapist LOVED using the ol’ pull-the-leg-technique for patients with low back pain.
If you’re unfamiliar with this it’s when one leg appears shorter than the other due to rotation of the pelvis and the therapist basically uses a quick, sharp pull at the lower leg on the short side to ‘lengthen the leg’ so it’s even with the other.
I remember this therapist was once working on a patient in a private room and all was quiet in the clinic until a giant scream was heard.
Turns out he was using this technique but the patient had no idea what was coming and it completely freaked her out.
So, after looking me over he determined my left leg was shorter than my right and he did his favorite technique and pulled my leg quickly and VOILA!
Both legs were even length again.
I have to admit it felt funny walking since I had become accustomed to being uneven.
Then he laid the news on me…
…’Don’t do any squatting for 2 weeks’.
‘What! You mean I can’t squat down at all?‘ I asked.
‘That’s right‘ he replied.
Now, I can take some time off from squatting or deadlifting in the gym but in every day life this was asking a lot.
If you think of everything you do that involves squatting like sitting down in a chair, getting in and out of bed, getting in and out of a car, picking up things around the house or the yard, sports activities…
…Hell, how can you take a dump without squatting?
Squatting is a fundamental movement required to exist in our world and without it a whole host of problems would occur.
Think of what your life would be like if you couldn’t squat? 
Imagine how you would lift objects around the house or the yard.
And, consider that most squatting movements we perform are loaded from the front so this includes deadlifting and front squatting.
In the video below I addressed a few questions regarding whether or not squats, deadlifts and posterior chain exercises are bad for your lower back.
I also share some key insights on the BIGGEST MISTAKES most people make when performing posterior chain exercises and how those mistakes can make a back injury worse and the most important thing to consider when performing exercises for the posterior chain.
I discuss how hamstring stretches can compound low back pain, when they’re appropriate and for whom.
And, finally I reveal whether or not it’s safe to lift weights with lower back pain.
This video is a bit lengthy but it’s loaded with useful information that I hope will help others who are dealing with similar issues.
So, you might need to grab your favorite beverage and sit back for this one but I’m sure you’ll gain LOTS of new insights.
By the way, if you like this video go ahead and hit the share buttons below.
And, feel free to drop a comment below if you have any feedback.
4 Responses to “Are Squats, Deadlifts & Posterior Chain Exercises BAD For Lower Back Pain?”
Leave a Reply
hi kevin is luis fernandez from venezuela you help me during the making of my tesis or my work to graduate…! i have to thank you for the exercisies that you show me, i also tell you that i win a mention in excellence for my work.! thank you for all the help and assistence.
excuse my tiping and my english your fan and student, from maracay venezuela.
LCDO. Luis Miguel Fernandez Sosa. FT.CKTP(tm).
Congratulations Luis!
That’s great to hear as I’m sure you worked extremely hard for the honors you have received.
Keep it up and best of luck this new year
Kevin
Kevin, I’m a PT and enjoy your website/daily articles. I have noticed that you are sometimes quick to point out the faults (or what you feel are faults) of PTs from your past experiences. Many times we as PTs make recommendations based on a long list of opposing risk factors knowing there is no perfect solution only a trial recommendation based on level of experience, then see what effect it has for that particular person. Then reassess and possibly make further recommedations, which could possibly be a completely different approach altogether.
Back to squatting, his/her recommendation for NO squatting was likely no “unnecessary” squatting (unlike the necessities of live such as taking a dump or getting in/out of car to get to work). The PT did give a time frame (ie. 2 weeks) and the rest of the story would likely be that once the irritability has settled down then they would have worked on proper body mechanics for squatting/lifting and core stab program as preventive strategies. Doing this prematurely may have set the patient back a couple weeks. I realize you were just making a point about squatting (which is a good point) but presented the information as if the PT did not do something wrong. Alot of people trust your advise because you do a great job of presenting the information. My point is that, that particular therapist also likely does a great job and was presented as incorrect in something that needed much more explanation. I know I would not like to be taken out of context.
The intent with this post was to point out that squatting is a fundamental and much needed movement for the body. I made no mention of the PT doing anything ‘wrong’ but just to spark the thought about how you would function if you couldn’t squat. There tends to be a bit of controversy regarding whether or not squatting is bad for the low back, hips and knees.
The issues I point out are indeed from my own experiences but also from those who tell me of their experiences as well.
But, it’s just that.
Just as every personal trainer has his/her own training methods so does every PT. It’s not about right or wrong…it just is.
I post information I feel will help others who need it but it’s my point of view only. It doesn’t mean that my solutions are the only ones or that I’m right and everyone else is wrong.
It’s simply my point of view on a particular topic.
The main issue I had was with the person’s physio making the general statement that squatting and deadlifting promotes kyphosis and lordosis as I do not feel this is accurate. It can be with improper technique but it’s not a given.