She Strengthens

Lower Back Pain After Deadlifting? Fix Your Form to Prevent and Relieve Discomfort

Are you struggling with lower back pain after a deadlift? The culprit might be your technique. Discover how to perfect your deadlifting form, prevent pain, and even use deadlifting as a remedy for back pain.

Why Does Your Lower Back Hurt After a Deadlift?

Deadlifting puts significant mechanical stress on your lumbar spine, which can cause soreness, especially if you’re a beginner. Even experienced lifters can experience lower back pain if they’re not careful about form. Bad form puts excessive stress on your spinal extensor muscles, which can lead to discomfort.

Avoiding the Strain

To prevent extra strain, avoid “rounding” your back when deadlifting. Keep your spine in a neutral position throughout the exercise. Make sure your bigger muscles like glutes and hamstrings take the majority of the workload.

Could It Be Something More Serious?

If you’re experiencing severe, sharp pain, consult your doctor immediately. The lumbar spine is a common injury area for athletes, and it’s essential to rule out any underlying conditions.

One-Sided Pain?

If you feel pain mostly on one side of your back, you might be favoring one side of your body over the other when you deadlift. Train with a lower weight that your whole body can handle, and work on building strength evenly.

The Right Way to Deadlift

Maintaining good form throughout the deadlift motion is key to avoiding lower back pain. Here’s how to do it right:

• Keep your head in a neutral position, looking down at the floor with your chin tucked.
• Align your knees with the middle of your feet, and your shoulders over the bar.
• Exhale fully before lifting to engage your anterior core.
• Shift your weight back slightly, then forward, as you lift the weights and stand.

Relieving Lower Back Pain After a Deadlift

If you’re experiencing pain after a deadlift, don’t worry. Chances are it’s just muscle soreness. Time and rest are the best recipe for recovery. Apply ice to the sore area for 15-20 minutes every couple of hours, followed by a moist hot pack. Avoid heavy lifting and flexing your spine.

Getting Back to Deadlifting

Wait until all pain and discomfort are gone before attempting to deadlift again. In the meantime, work on perfecting proper form with light weights and focus on core stability exercises like glute squeezes, bridge exercises, and pelvic tilts.

The Benefits of Deadlifting

Deadlifting, when done correctly, can actually help ease back pain. It can reduce pain scores and improve function in the lower back. By mastering the deadlift, you can strengthen your stabilizing muscles and prevent future injuries.