Deadlifts are a powerhouse move in strength training, known for building muscle mass, increasing metabolism, and boosting bone density. However, many lifters experience lower back pain after deadlifting. If you’ve felt that sharp lower back pain, noticed tightness, or even reached a point where you can’t bend over comfortably after a deadlifting session, you’re not alone. This discomfort can stem from improper technique, lack of core engagement, or even pre-existing muscle imbalances. The good news is that with the right technique and recovery strategies, you can continue deadlifting safely and effectively.
Common Causes of Lower Back Pain After Deadlifts
Among weightlifters, the lower back consistently ranks as one of the most common areas of injury, with reports showing it accounts for approximately 23% to 59% of all weightlifting injuries. This lower back pain is frequently linked to high-load exercises such as squats and deadlifts.
Lower back pain from deadlifting can be caused by several factors. Each issue affects the lumbar spine differently, from incorrect form to insufficient muscle activation. Understanding these causes is the first step toward preventing and addressing any discomfort.
Improper Form
The most common culprit behind deadlift lower back pain is improper form. Incorrect form increases the risk of muscle strain, joint irritation, and ligament strain, especially in the lower back. Maintaining a neutral spine position during the lift is crucial. Misalignment or lack of awareness around barbell alignment can place excessive stress on the lumbar spine.
Arching the Lower Back
An overly arched lower back creates an imbalance in the muscles that support the spine. Excessive lumbar arching, or hyperlordosis, forces the lumbar spine to handle an abnormal load, leading to strain or even disc injuries over time. This can sometimes result in lower back pain after deadlift can’t bend over, making it difficult to perform daily activities. Keeping your core engaged through abdominal draw-in maneuvers and focusing on core stability exercises can help maintain a neutral spine position, reducing the strain on the back.
Rounding the Lower Back
An overly rounded lower back creates an imbalance in the muscles that support the spine. Excessive lumbar rounding, forces the lumbar spine to handle an abnormal load, without the appropriate alignment needed at the spine to promote strength. This leads to strain or even disc injuries over time. This can sometimes result in lower back pain after deadlift can’t stand up straight, making it difficult to perform daily activities. Keeping your core engaged through abdominal draw-in maneuvers and focusing on core stability exercises can help maintain a neutral spine position, reducing the strain on the back.
Improper Position of the Shoulders
Incorrect shoulder positioning can shift the weight distribution during the lift. Ideally, shoulders should be aligned over the bar, preventing unnecessary stress on the lumbar spine. A simple “chest up” cue can help, reminding you to retract the shoulders and keep the bar close to the body.
Hyperextending the Back
Hyperextending the back at the top of a deadlift is a common mistake. This occurs when lifts slide their pelvis and hips forward, and over extend the low back. When lifters overextend, they risk overstretching the lower back muscles and irritating the lumbar spine. To avoid this, focus on isometric contraction of the core and glutes at the top of the lift rather than arching backward. Think of stacking the shoulders directly of top of the hips, directly on top of the legs, will ensure good safe alignment.
Not Engaging the Lats
Lat engagement is crucial for keeping the spine stable. By failing to activate the lats, the bar can drift away from the body, shifting the weight distribution and increasing lower back strain. Incorporate strengthening exercises such as bird dog and dead bugs, as well as proper technique cues like “lats tight” to ensure lats engagement during the lift.
Insufficient Bending of the Knees
If you’re not bending your knees enough, you place excessive stress on the lower back rather than distributing the load evenly across your legs. Proper knee bending combined with a hip hinge motion allows for smoother movement, better glutes activation, and a balanced load across the lower body and back.
Not Hitting a Dead Stop
Allowing the bar to “bounce” off the floor without a reset causes form degradation. Hitting a dead stop ensures that the lift starts in a stable, neutral spine position each time. Taking a moment to reset with each rep can improve spinal stability and prevent lower back pain.
Improper Bar Placement
Bar placement is vital to maintaining a neutral spine position. The bar should stay close to the shins during the initial lift phase to prevent excessive strain on the lumbar spine. Keeping the bar near your center of gravity prevents it from drifting forward, which can lead to muscle imbalance and strain.
Symptoms of Lower Back Pain from Deadlifting
Lower back pain from deadlifting can vary from mild discomfort to more intense, lasting pain, with symptoms that indicate different underlying issues. Sharp pain during or immediately after lifting often points to joint irritation or a potential muscle strain. A dull ache developing a few hours post-lift might simply be delayed-onset muscle soreness (DOMS), but it could also be a sign of improper form. Difficulty bending or straightening the back may suggest a more serious concern, like a lumbar strain, while radiating pain traveling down the legs can be a red flag for disc injuries or nerve irritation, requiring immediate attention.
Delayed-Onset Muscle Soreness (DOMS)
If you experience mild soreness a day or two after deadlifting, it could be delayed-onset muscle soreness (DOMS). DOMS is a natural response to the microtrauma in the muscles after resistance exercises, which helps build muscle over time. This type of soreness usually fades within a few days with rest and muscle tension release techniques like foam rolling and stretching.
Muscle Sprain or Strain
For more intense, lingering pain, there may be a muscle sprain or strain, often due to lifting too much weight or improper form. Muscle strains can vary in severity, sometimes causing pain so sharp that you can’t bend over comfortably. A muscle strain or ligament strain should be assessed, especially if you experience inflammation, swelling, or radiating pain down the legs
How to Prevent Lower Back Pain After Deadlifts
Preventing lower back pain after deadlifts requires a proactive approach, combining proper form, strength-building, and flexibility practices. By focusing on core stability, correct muscle activation, and alignment, you can significantly reduce the risk of strain or injury. In this section, we’ll cover key strategies that enhance spinal support and ensure a safer deadlifting experience.
Assess Your Form
Recording your lifts or consulting with a coach can help you spot weaknesses in form. Pay attention to cues like “chest up,” barbell alignment, and hip hinge to keep each part of the lift aligned and stable.
Deadlift using your muscles
Using abdominal draw-in maneuvers and creating intra-abdominal pressure supports the spine throughout the lift. Brace your core before lifting, as if preparing for impact, and maintain this tension to prevent hyperextension.
Keep Your Back and Legs Flexible
Muscle stiffness increases the risk of strain, so incorporate dynamic stretching exercises, foam rolling, and yoga poses into your routine. A dynamic total body warm-up before lifting can prime your muscles and reduce stiffness, while foam rolling helps relieve muscle tension post-lift.
Strengthen Your Back, Glutes, and Core
Adding core stability exercises like plank, bird dog, and side bridge into your regimen enhances spinal stability and strengthens the deep core muscles. Exercises like glute bridge and clamshell exercise improve glutes activation and hamstrings activation, which are essential for stabilizing the lumbar spine.
Proper Grip and Hand Placement
An improper grip can disrupt bar stability, leading to a loss of control and potential injury. The over-under grip and proper hand placement help distribute weight evenly, while core engagement during each rep ensures that your grip remains strong throughout the lift.
How to Recover from Lower Back Pain After Deadlifts
Studies indicate that individuals with lower back pain who are referred to physical therapy, where they receive exercise-based and manual therapy treatments, experience notably better outcomes. They often report significantly greater pain relief and reduced disability levels compared to those who do not undergo physical therapy.
Recovery is essential for addressing and healing lower back pain. Use these methods to promote muscle healing and relieve discomfort.
Rest
Rest and sleep give your muscles time to recover. Avoid activities that might aggravate the pain and focus on gentle movements to maintain flexibility.
Do Exercises for Your Lower Back
PT exercises for low back pain, such as bird dog, clamshell exercise, and dead bugs, improve core stability and strengthen the muscles supporting the lumbar spine. Stretching exercises help maintain flexibility without straining the injured area.
Physical Therapy
Physical therapy services target low back pain after deadlifts, especially in cases involving muscle strain or joint irritation. Therapists can design a treatment plan tailored to your needs through physical therapy services, incorporating resistance exercises that improve spinal stability.
At Austin Manual Therapy, we specialize in comprehensive, personalized solutions for those experiencing low back pain from activities like deadlifting and other high-impact exercises. Our expert team understands the importance of tailored care, using advanced physical therapy techniques to address muscle strain, joint irritation, and overall spinal health. By combining manual therapy with targeted PT exercises for low back pain, we help clients improve core stability, alleviate discomfort, and regain strength safely. At Austin Manual Therapy, our commitment is to support each client’s recovery journey with an effective, hands-on approach that prioritizes long-term back health and functional resilience.
Tips for Safe Deadlifting Moving Forward
To keep deadlifting safe and effective, follow a few essential guidelines. Begin each session with a warm-up that includes dynamic stretching exercises and muscle activation techniques to prime your body for lifting. Start with lighter weights and gradually increase the load as your form and strength improve. When lifting heavy, consider using a weightlifting belt to help support intra-abdominal pressure, which can protect your lower back. Lastly, prioritize technique correction in each session and listen closely to your body’s cues to avoid placing excessive stress on the lumbar spine.
How to Do a Proper Deadlift
To perform a proper deadlift, follow these steps:
- Set up: Stand with feet hip-width apart, with the bar close to your shins.
- Grip the bar: With hands shoulder-width apart, engage the core and keep your back flat.
- Brace: Draw in your abdominal muscles, creating intra-abdominal pressure, and keep a neutral spine.
- Alignment: Think of keeping your spine straight, in it’s neutral alignment, and moving from the hips rather than moving from the spine
- Lift: Push through your heels, extending your knees and hips simultaneously.
- Finish: Stand tall without hyperextending, keeping the shoulders drawn back and engaged.
- Lower the bar: Reverse the movement with control, maintaining a hip hinge motion.
How to Do a Romanian Deadlift
The Romanian deadlift targets the hamstrings and glutes. Follow these steps:
- Start with the bar at hip level: Feet should be hip-width apart.
- Hinge at the hips: With a slight knee bend, lower the bar down your thighs, keeping it close to the body.
- Stop when you feel a stretch in the hamstrings: This prevents overextension and keeps the lumbar spine protected.
- Return to starting position: Drive through your heels and engage your glutes to return to the top.
Conclusion
Lower back pain from deadlifting is a common yet preventable issue. Proper form, core stability, and muscle activation are essential for safe and effective lifting. With the right preventive measures and recovery methods, you can minimize the risk of injury and enjoy the benefits of deadlifting for strength, muscle mass, and metabolism.
FAQs
Is it normal to have lower back pain after deadlifts?
Experiencing mild soreness or DOMS is normal. However, sharp or persistent low back pain after deadlift may indicate incorrect form or muscle strain.
How do I relieve my back after deadlifts?
Rest, gentle core stability exercises, foam rolling, and cold and hot therapy, such as heat packs and ice packs, can help. NSAIDs or massage treatments can also relieve inflammation.
How long does it take for the lower back to recover from deadlifts?
Recovery depends on severity. Mild soreness may resolve within a day or two, but muscle strains could take several weeks. Consult a professional if pain persists.
