Dealing with Lower Back Pain Caused by Deadlifts

Deadlifts are an effective exercise for building strength in the back, legs, and core muscles. It's suitable for athletes or those looking to improve functional strength for everyday activities. However, improper form or excessive stress on the lumbar spine can lead to lower back pain from deadlifts, ranging from mild soreness to sharp lower back pain that interferes with movement.

This article takes a closer look at the mistakes usually made by weightlifters that could be the source of pain while doing deadlifts. We will also cover physiotherapy for lower back pain and other ways to prevent and relieve pain from deadlifting injuries.

Proper Form Wasn’t Observed

One of the most common mistakes that lead to back pain after deadlifts is improper form. A conventional deadlift requires a neutral spine, a strong core, and an engaged upper back to distribute weight evenly. Up to 80% of the Singaporean adult population experiences lower back pain , so it's not worth risking an injury by neglecting proper technique. Prioritising good form, engaging the right muscles, and maintaining a neutral spine can help prevent unnecessary strain on the lumbar spine and reduce the risk of long-term discomfort.

To ensure proper form, observe the following techniques:

• Starting Position: Stand with your feet hip-width to feet-shoulder-width apart and the barbell close to your mid-foot.
• Grip and Posture: Use an overhand grip, keeping your shoulder blades pulled back and your core engaged.
• Hip Hinge Movement: Push your hips backward while maintaining a straight spine. Imagine pulling the weight off the ground by driving through your heels.
• Lifting Phase: Keep the bar close to your body and avoid rounding your back as you lift. Extend your hips forward at the top, then slowly lower the weight with control.

Arching the Lower Back

An excessive arch in the lower back can put unnecessary strain on the lumbar spine. Instead of overextending, maintain a neutral position where your core muscles are tight, your belly button is slightly pulled in, and your back remains straight. This prevents excessive stress on the spine and helps engage the right muscles.

Improper Shoulder Position

Keeping your shoulders too far forward or shrugged up during a deadlift can compromise your form and lead to deadlifting injuries. Instead, keep your shoulder blades engaged and slightly retracted, ensuring your upper back remains stable throughout the movement. This helps distribute the load more evenly across your back muscles and prevents sharp pain.

Hyperextending the Back

At the top of the lift, some lifters lean too far back, placing excessive stress on the lower back. Instead of hyperextending, stop when your body is upright with your hips forward. A complete stop at this position ensures your body weight is evenly distributed and prevents further injury.

Not Engaging the Lats

Failing to engage your lats can cause instability in your deadlift, leading to unnecessary strain on your lower back. Before lifting, imagine pulling the bar into your body while keeping your lats tight. This will stabilise your spine and reduce the risk of lower back pain from deadlifts.

Starting With the Bar Too Far Away

A common mistake in deadlifts is having the bar too far from the body, forcing you to reach forward and round your back. The bar should be positioned over your mid-foot, allowing you to keep the bar close to your body as you lift. This ensures proper weight distribution and minimises stress on the spine.

Not Hitting a Dead Stop

When performing a barbell deadlift, allowing the weight to bounce between reps instead of coming to a complete stop increases the risk of improper form. Reset after each rep to maintain good form and avoid repetitive strain.

Inadequate Knee Bending

Not bending your knees enough during the initial pull shifts too much strain onto the lower back instead of the legs. To fix this, ensure your knees are slightly bent at the starting position, allowing your lower body to generate power efficiently.

Delayed-Onset Muscle Soreness

It’s common to experience muscle soreness, especially if you’re new to deadlifting or lifting heavier weights. Delayed onset muscle soreness (DOMS) typically occurs 24 to 48 hours after exercise due to microscopic muscle damage and inflammation. Unlike sharp lower back pain, which may indicate an injury, DOMS is part of the normal healing process and can be managed with self-care measures.

Muscle Sprain or Strain

If you experience pain from deadlifts that lasts beyond typical muscle soreness, you may have a muscle strain or sprain. A strain occurs when muscle fibres are overstretched or torn, often due to improper form or lifting too much weight. Rest, applying ice, and other self-care methods can help reduce inflammation and speed up recovery.

Ways to Relieve Lower Back Pain from Deadlifts

If you’re dealing with back pain from deadlifts, taking the right recovery steps can make all the difference. The following approaches can provide either short-term relief or long-term strengthening. Additionally, they can help you heal while reducing the risk of future injuries.

Rest

Allowing your muscles time to recover is essential for healing. Avoid heavy lifting or intense activity that aggravates the pain.

During this period, focus on gentle movement rather than complete inactivity. Walking, light stretching, and mobility exercises can help maintain blood flow to the affected area, preventing stiffness and promoting the healing process.

Medication

Nonsteroidal anti-inflammatory drugs (NSAIDs) can help relieve pain and reduce inflammation. However, they should only be used as needed and not as a long-term solution.

If you prefer a non-medicated approach, applying ice packs in the first 48 hours can reduce inflammation, while heat therapy can help relax tight muscles after the initial swelling subsides. Always listen to your body and avoid masking severe pain with medication alone.

Do Core Stability Exercises and Other Strengthening Exercises

Strengthening exercises like dead bugs, planks, and bird dogs can help stabilise your core and prevent future injuries. A strong core ensures that your lower back isn’t overcompensating during heavy lifts.

Incorporating unilateral exercises, such as single-leg Romanian deadlifts, can further enhance balance and control, ensuring both sides of your body develop strength evenly. This helps maintain good form when you return to deadlifting.

Use Braces for Back Support

Wearing a supportive brace can help stabilise the lumbar spine, especially if you’re recovering from an injury. However, it should not be a replacement for strengthening your core muscles.

For optimal results, use a brace during heavy lifting sessions or prolonged standing activities to reduce excessive stress on the lower back. Gradually wean off its use as your core muscles regain strength, ensuring your body doesn’t become overly reliant on external support.

Seek Physiotherapy Sessions

Singapore back pain physiotherapy can help identify movement patterns contributing to back pain and provide targeted exercises to build strength and mobility. Physical therapy can be particularly beneficial if pain persists despite self-care efforts.

Experienced physical therapists at Phoenix Rehab will assess your posture, mobility, and muscle imbalances to develop a personalised treatment plan. They may incorporate the following techniques to regain strength without risking further injury:

• Manual therapy
• Guided core stability exercises
• Movement retraining
• Dry needling
• Soft tissue massage
• Joint mobilisation

Regular physiotherapy sessions can accelerate the healing process and equip you with the knowledge to maintain good form and prevent future injuries.

Maintaining Good Form to Prevent Further Injuries

To avoid future injuries, it’s important to maintain good form while deadlifting. Here are some tips:

• Warm Up: Perform dynamic stretches and mobility exercises before lifting.
• Use Lighter Weights: Start with manageable loads to refine your technique.
• Keep the Bar Close: Maintain a strong grip and avoid letting the bar drift away.
• Evenly Distributed Weight: Your feet should be shoulder-width apart, and your body weight should be balanced throughout the lift.
• Engage the Core: Keep your core engaged throughout the movement to protect your lower back.

When to See a Doctor

If you experience sharp pain, numbness, or persistent discomfort that does not improve with rest, it may be a sign of a more serious injury. Seek medical advice if:

• The pain worsens over time.
• You have difficulty standing, walking, or maintaining posture.
• There is tingling or weakness in the legs.

When Are You Ready to Do Deadlifts Again?

Returning to deadlifts should only happen once you’re fully recovered and pain-free. Gradually reintroducing the movement with lighter weights and a focus on proper form will help prevent re-injury. If deadlifts continue to cause discomfort, consider alternative exercises like Romanian deadlifts, trap bar deadlifts, or single-leg deadlifts, which may reduce strain on the lower back.

Final Words

Deadlifts are a popular exercise for building strength, but they require proper technique to avoid lower back pain. Addressing form issues, strengthening the core, and practising self-care can relieve lower back pain and return to lifting safely. If pain persists, consulting a physical therapist can help identify underlying issues and prevent further injury.