Deadlifts are one of the most effective full-body exercises that target multiple muscles, especially in the posterior chain. This involves the glutes, hamstrings, and lower back, which is why it is often referred to as a glute and hamstring builder. However, one of the most common mistakes made when deadlifting is using the lower back to lift the weight, which can lead to pain or even injury.

If you have experienced less back pain after deadliftingYou are not alone. Let’s see why this happens and how you can avoid it with the help of simple precautions.

Why does my back hurt after deadlifts?

A common cause of back pain DOMS (Delayed Onset Muscle Soreness) occurs after deadlifts, which refers to muscle soreness felt after strenuous exercise. When you perform an exercise like a deadlift, you create tiny tears in the muscle fibers. As your body heals, you may experience pain, which may last for a few days.

According to Lauren Wentz, PT, DPT, and CSCS, DOMS often feels like overall muscle pain and stiffness rather than localized pain in the joints. If you’re feeling muscle pain, it’s usually in your hamstrings, glutes, or quads, but if the pain is concentrated in your lower back, it could be an error in form when lifting. For example, rounding your back or not engaging your core can put undue pressure on your lower back muscles, causing pain.

If the pain feels sharp, or you’re experiencing symptoms like tingling, numbness, or pain down your legs, it could be a sign of a more serious problem like a disc injury or muscle strain. In such cases, it is necessary to seek medical advice.

How to Avoid Lower Back Pain During Deadlifts

To protect your back and perform deadlifts safely, you need to warm up, maintain proper form, and focus on engaging the right muscles.

Before jumping into the deadlift, it’s important to warm up the muscles you’ll be using, especially the glutes and hamstrings. Simple exercises like banded side-stepping, monster walk or glute bridge can activate your glutes. For your hamstrings, try doing some good morning or Romanian deadlifts with light weights.

Warming up ensures that the muscles you want to target are active, so you won’t accidentally rely on your lower back to lift the weight. Skipping the warm-up can strain your back, which can cause pain.

When performing a deadlift, the main thing is to keep your back flat, engage your core, and hinge at your hips, not your waist.

Here’s a step-by-step guide to performing dumbbell deadlifts with proper form:

• Start with your feet hip-width apart and hold a dumbbell in each hand.
• To lower the dumbbells toward the floor, bend at your hips, keeping your back straight and pulling your shoulders back.
• As you lower the dumbbells, make sure to bend your knees slightly and keep the dumbbells close to your body.
• Lower the dumbbells until they reach your shins without rounding your back.
• Push through your heels to return to standing, keeping your spine neutral and core engaged throughout the movement.

For the barbell deadlift, the same hinge motion applies, but you’ll start with the barbell resting on the floor. Place your hands slightly outside your shins and make sure your shoulders are higher than your hips and your back remains flat. As you lift the bar, keep it close to your body, drive through your heels, and avoid overextending your back at the top.

If you feel discomfort or fatigue in your lower back during a deadlift, stop and assess your condition. Are your glutes and hamstrings working, or are you relying too heavily on your back to lift the weight? It’s important to listen to your body and adjust accordingly.

When to seek medical help?

If your back pain is mild and feels like regular workout pain, you can probably return to deadlifting once the pain subsides. However, if the pain lasts for several days, or if you experience severe pain, tingling, or numbness in the legs, it is best to consult a doctor. Additionally, if the pain is so intense that it interferes with your daily activities, such as sitting or bending, or if you are experiencing incontinence, it may be a sign of a more serious problem, and may require immediate medical attention. Is required.

Take it slow and be safe

The deadlift can be a great exercise for increasing strength, but it needs to be done with caution, especially if you are experiencing back pain. By warming up properly, using correct form, and listening to your body, you can avoid injury and get the most out of this exercise. If in doubt, don’t hesitate to consult a professional to make sure you’re lifting weights safely.

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