Things to consider before deciding not to deadlift because of your back…
1. Different Variations: If your goal is just general strength, conventional, sumo, trap bar, and Romanian dead lift are all viable options. Just because one variation didn’t feel right doesn’t mean that you couldn’t do another one pain-free.
2. Intensity: If you’re pushing every set to failure each week, it could be as simple as leaving a few few reps in the tank each set. Most people feel better doing most deadlift work at a 6-8 level difficulty out of 10 and only occasionally ramping past that.
3. Frequency: Not everyone is built to deadlift multiple times per week, so reducing to once a week could be an option, or combining it with the intensity variable. For some, deadlifting light twice per week feels better than deadlifting heavy once per week. Try, assess, adjust.
4. Volume: There is no rule that says that every exercise has to be at least four sets. If you’re making progress on 2 to 3 sets, but feel beat up doing 4-5 sets, reduce volume. Taller lifters especially may find this true as the increased range of motion adds up to more volume than a smaller lifter doing the same reps.
5. Range of Motion: Elevating the bar on blocks or setting it up in the rack can be more comfortable for some people, and then over time you can work to increase range of motion as tolerated until you get to the floor.
To paraphrase a Coach Dan John quote about squats - “It’s not deadlifts that are hurting your back, it’s how you’re deadlifting that’s hurting your back.” When all variables are accounted for, almost everyone can (and should) be deadlifting.
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