A Simple Posture Fix Can Make Your Deadlifts More Effective And Pain Free

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

If you’ve experienced lower back pain after deadlifting, you’re 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?

One common cause of lower back pain after deadlifts is DOMS (Delayed Onset Muscle Soreness), which refers to muscle soreness felt after strenuous exercise. When you perform exercises like deadlifts, you create small tears in the muscle fibres. As your body heals, you might experience soreness, which can last up to a few days.

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

If the pain feels sharp, or you’re experiencing symptoms like tingling, numbness, or pain radiating down your legs, it could indicate a more serious issue like a disc injury or muscle strain. In such cases, it’s essential to seek medical advice.

How to Avoid Lower Back Pain During Deadlifts

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

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

Warming up ensures that the muscles you want to target are activated, so you don’t accidentally rely on your lower back to lift the weight. Skipping the warm-up might cause your back to engage in the movement, leading to pain.

When performing a deadlift, the key 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 doing a dumbbell deadlift with proper form:

• Start with your feet hip-width apart and hold a dumbbell in each hand.
• Hinge at your hips to lower the dumbbells towards the floor, keeping your back straight and your shoulders pulled 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 stand back up, keeping your spine neutral and core engaged throughout the movement.

For a 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 ensure your shoulders are higher than your hips, and your back stays flat. As you lift the bar, keep it close to your body, drive through your heels, and avoid hyperextending your back at the top.

If you feel discomfort or fatigue in your lower back during the deadlift, stop and assess your form. Are your glutes and hamstrings doing the work, or are you relying too much 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 seems like regular workout soreness, you can probably return to deadlifting once the pain subsides. However, if the pain lasts for several days, or if you experience sharp pain, tingling, or numbness in your legs, it’s 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're experiencing incontinence, it may be a sign of a more serious issue, and immediate medical attention is needed.

Take It Slow and Stay Safe

Deadlifts can be a great exercise for building strength, but they need to be performed with care, especially if you're experiencing back pain. By warming up properly, using the correct form, and listening to your body, you can avoid injury and enjoy the full benefits of this exercise. If in doubt, don't hesitate to seek advice from a professional to ensure you're lifting safely.

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