18/07/2025
Meet Alex! A 25 year old gym rat😉, crushing it at the gym with deadlifts was his passion, until sciatica pain sidelined him. 😩 Thankfully, he found relief and got back in the game with the amazing team at Pace Family Chiropractic! 🙌 Their expert care helped him recover and learn how to prevent future issues. Now he's back to his fitness goals, pain-free and stronger than ever! 💪
The Gonstead system of chiropractic care is renowned for its thoroughness and precision, which makes it particularly effective for conditions like sciatica, especially when caused by issues like disc herniations or misalignments from activities like deadlifts.
While deadlifts are a fantastic exercise for overall strength, they place significant compressive and shear forces on the lumbar spine. Improper form, lifting too heavy too soon, or pre-existing spinal issues can greatly increase the risk of injury, including disc herniations and sciatica. Alternatives often reduce these forces while still effectively targeting the desired muscle groups. Here are some excellent alternative exercises:
1. Romanian Deadlift: For those who "must deadlift". Unlike a conventional deadlift that starts from the floor, the RDL begins from a standing position (or from blocks/racks). The focus is on a hip hinge movement, keeping a slight bend in the knees, and lowering the weight only until you feel a good stretch in your hamstrings, maintaining a neutral spine. The weight doesn't typically touch the floor between reps. Less range of motion means less stress on the lower back, especially at the bottom of the movement where form often breaks down in conventional deadlifts. It primarily targets the hamstrings and glutes, with less emphasis on lifting maximal loads from the floor, thus reducing lumbar shear forces. We recommend using the cable machine until ROM can improve!
2. Hip Thrusts and Glute Bridges: We recommend these more! There is virtually no spinal loading or compression. The movement is entirely focused on glute activation, making it a very safe and effective way to build powerful glutes.
Key Considerations for Injury Prevention:
Master the Hip Hinge! Regardless of the exercise, the ability to hinge properly at the hips (sending the hips back while maintaining a neutral spine) is paramount. This is the foundational movement for all these alternatives. Start Light, Focus on Form. Core Engagement.
Listen to Your Body: If you feel pain, stop immediately. Don't push through it.
If gym-related aches or sciatica are holding you back, just like Alex, Pace Family Chiropractic in Muscle Shoals, AL can help you find your happy place again! 😊 *picture is not of actual patient*
