Lower back hurts after deadlift is incredibly common, and honestly, it’s often preventable. That ache or sharpness typically boils down to a few key culprits: sloppy form (especially a rounded back), lifting weights your body isn’t ready for, skipping proper rest, or jumping in cold without a solid warm-up. While some soreness is normal (hello, DOMS!), pain that lingers or feels sharp is your body screaming for attention – it could signal a muscle strain or even something more serious like a disc issue. Don’t ignore it. The fix? Nail your technique, build core strength, increase weight slowly, and always respect the warm-up. That’s not just good advice; it’s essential for protecting your spine long-term, according to the experts at Atlas Pain Specialists. If the lower back hurts after deadlift sticks around or gets worse, see a pro – fast.
1. Causes of Lower Back Hurts after Deadlift
- Improper Form: That sneaky rounding of your lower back – especially as you start the pull or near lockout – turns your spine into a stressed-out shock absorber instead of a stable pillar. It forces muscles and ligaments to work way beyond their pay grade.
- Lifting Too Heavy: Ego lifting is real. But when the weight’s so heavy your form crumbles immediately, or you’re straining and shaking just to break it off the floor, your lower back becomes the weakest link. It’s taking a beating it didn’t sign up for.
- Insufficient Rest: Your lower back muscles – those spinal erectors – work insanely hard during deadlifts. They need time to repair and rebuild stronger. Smashing heavy pulls every other day, or never giving them a proper break between intense sessions, is like constantly picking a scab. They never truly heal, leading to nagging pain and eventually, breakdown.
- Insufficient Warm-up: Jumping straight into your working sets with cold, stiff muscles and joints is asking for trouble. Your lower back needs blood flow, mobility, and neural activation to handle the load safely. Skipping the warm-up is like revving a cold engine to redline – something’s bound to give.
2. Preventing Lower Back Pain With How to Do A Proper Deadlift
- Stance & Grip:
- Stand with feet hip-width, bar over mid-foot.
- Bend knees, grip bar just outside legs (mixed or hook grip).
- Set Your Spine:
- BIG breath into belly → brace core hard (like blocking a punch).
- Chest Up + hips Down → lock lower back flat (no rounding!).
- Load Your Hamstrings:
- Feel tension in hamstrings before lifting barbell.
- Shoulders slightly in front of the bar.
- Drive Through Your Heels:
- Push feet through the floor like a leg press.
- Keep bar scraping shins/thighs (straight path!).
- Stand Tall & Squeeze:
- Thrust hips forward at lockout.
- Squeeze glutes → Do Not over-lean back.
- Lower With Control:
- Push hips Back first → hinge down.
- Bend knees only after bar passes them.
- Keep back braced/flat all the way down.
3. How to Relieve Lower Back Pain After a Deadlift
- Listen Immediately: STOP any activity that aggravates it. Pushing through sharp pain is how tweaks become strains or worse. Give your body the break it’s demanding.
- The First 48 Hours (Acute Phase):
- ICE: Apply ice packs wrapped in a thin towel to the sore area for 15-20 minutes every 2-3 hours. This helps reduce inflammation.
- Gentle Movement: Don’t just lie flat for days unless pain is severe. Short, gentle walks (5-10 mins every few hours) promote blood flow and healing. Avoid sitting for long periods.
- Forget Stretching (For Now): Aggressively stretching an acutely injured muscle can make it worse. Hold off.
- Beyond 48 Hours (Recovery Phase):
- Heat: Switch to a heating pad or warm bath to soothe tight muscles and improve blood flow.
- Gentle Mobility & Stretching: Now introduce very gentle movements. Try slow, controlled cat-cows, and very gentle knee-to-chest stretches. Pain is your guide – STOP if it hurts.
- Low-Level Activation: Light exercises like bird-dogs and planks (focusing intensely on maintaining that flat lower back) help re-engage core and back muscles without heavy loading. Start with short holds and few reps.
- Consider Nerve Flossing (Gently): If you have any sciatica-like symptoms (pain down the leg), gentle nerve flossing exercises can sometimes help. Look up reputable sources or consult a pro.
Lower back pain after deadlifts is incredibly common, but it’s also largely preventable. It boils down to respecting the lift: flawless form, smart progression, proper rest, and a killer warm-up. If pain strikes, listen to your body, follow the recovery steps diligently, and don’t be a hero – get help if needed.
Welcome! I’m Jordan Mitchell, the dedicated editor at Leadman Fitness, where we specialize in manufacturing high-quality bumper plates, barbells, weight machines, kettlebells, and dumbbells. With a passion for fitness and a keen eye for detail, I ensure that our product information is clear, accurate, and engaging for our customers. My role involves collaborating closely with our design and production teams to highlight the innovative features and superior craftsmanship that set Leadman Fitness apart in the industry. Whether you’re a professional athlete or a fitness enthusiast, I’m here to provide you with the information you need to achieve your training goals with our top-of-the-line equipment.