Having trouble with low back pain after deadlift? There are a few reasons why you might be experiencing it.
These reasons could include overextending your hips, your core being too weak, you’re performing the exercise too fast or you’re doing it with too much weight.
4 Common problems which cause low back pain after deadlifts
1. Over extending hips
If you have low back pain after a deadlift, you might be overextending your hips. Overextending your hips will cause your back to curve and put a lot of stress to your lower back. A good solution to this problem is to stretch your hamstrings.
This is important because tight hamstrings cause low back pain and may cause sciatica.
To prevent overextending your hips and low back pain after deadlift, you need to be aware of the biomechanics of the lift. The quadriceps drive the movement initially, and then the hamstrings take on a greater role in the second pull.
The glutes drive the last few degrees of hip extension. At the last phase of deadlift make sure you are not leaning back too much.
2. Rounded back
A common deadlift mistake is to use a round back, which is detrimental to the back and health. Many lifters experience persistent back and hip problems after performing a deadlift with a rounded back.
To prevent this problem, it is important to create adequate intraabdominal pressure during the lift.
This movement involves extending the ribcage, setting back the shoulders, and increasing intra-abdominal pressure. It also makes the pelvis separate from the ribcage, which causes the lumbar spine to round up.
Starting the deadlift with the hips too high limits the quad contribution to the deadlift and puts excessive stress on the lower back. Typically, this occurs because the bar is too close to the shins or when the arms cannot reach the knees.
This movement also causes the hips to rise too early, causing the lower back to lose rigid positioning.
3. Your core is too weak
If you’re constantly getting back pain from deadlifts, it’s possible that you have a weak core. Your core is the area of your body that surrounds your waist. Without a strong core, you can easily injure your back during these exercises.
So you need to strengthen your core. The deadlift will not be safe if your core is weak. In such cases, add more exercises to your workout which strengthens your core. Lastly, you should stay active. This is the best way to prevent low back pain after deadlift.
4. Putting too much weight
When you are doing a deadlift, you should be careful about the amount of weight you use. Too much weight can cause lower back pain. The most common cause is muscle tears, but it could also be a herniated disc.
This happens when the disc, a soft piece of material between the vertebrae, is put under too much pressure. This can lead to pain, stiffness, and decreased mobility.
A deadlift is a full-body movement that requires a strong back and proper hip mobility. Ideally, the weight should fall more towards the backside. This helps to target your back and glute muscles.
You can perform a deadlift on back days if you have time to do so. However, if you notice that your back hurts after doing it, you should stop immediately.
How to do deadlift correctly
A proper warm-up is essential before starting a deadlift. It is important to follow the same routine from warm-up to the last pull. This will allow you to get your form perfect before starting the heavy lifts.
When you deadlift, you need to follow certain principles to avoid a low back injury. To prevent low back pain after deadlifting, ensure you use the correct stance, hold the bar over the center of your feet, and maintain a straight back.
Remember to extend your legs as you push down on your heels. Also, make sure to pull your shoulders back and not let them collapse when you do a deadlift.
However, it is not advisable to do this exercise without the proper instruction and progression.
What muscles do deadlift works
The deadlift targets the upper back, lower back, glutes, hamstrings, hip flexors, quads, core muscles. It also engages stabilizer muscles.
So deadlifts are a great exercise to strengthen your whole body. Performing them with proper form will improve the strength and function of these muscles.
What are deadlift alternatives
If you’re suffering from low back pain because of deadlift, you’re not alone. Deadlifts are a very common exercise, but they are not right for everyone. In fact, some people find them unsafe.
Fortunately, there are many deadlift alternatives that can help you avoid the pain and discomfort. These alternatives work the same muscles as the deadlift and are a great way to burn fat and build muscle.
One of the best deadlift alternatives for low back pain is the sumo deadlift. This variation uses a wide stance and reduces the shearing force on the lower back.
This movement is also better suited to people with limited flexibility. It also requires less effort and allows for better muscle development.
So if you experiencing lower back pain after the deadlift make sure you are doing it correctly and you know your limits. You may want to go lighter and then increase the weight after you get a grip on the movement.
If you still have pain after trying the above consider getting some help from a professional or try some of the deadlift alternatives.