Deadlifting is a great way to build strength, but it can lead to lower back pain if you’re not careful. If you’re experiencing soreness after deadlifting, your form could be to blame. Don’t worry; with the right adjustments, you can prevent and relieve lower back pain. Here’s how you can get your form right and speed up recovery.

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Why Does My Lower Back Hurt After Deadlifts?

Deadlifting puts pressure on your lumbar spine, the area of your spine just above your hips. If you’re new to deadlifting, it’s common to feel soreness here. But even seasoned lifters can experience pain if they’re not paying attention to their form. Bad technique can strain the spinal extensor muscles (lumbar paraspinals), which are supposed to stabilize your body, not bear the full load. Your glutes and hamstrings should be doing most of the heavy lifting.

Tip: The most common mistake is “rounding” the back during the lift. Keep your spine neutral throughout the exercise to avoid unnecessary strain.

Could It Be Something More Serious?

While improper form is usually the culprit, it’s possible that something else is causing the pain. If you experience sharp or intense pain, it’s a good idea to see a doctor. Severe back pain could indicate a more serious injury, and it’s best to get it checked out.

Why Does the Pain Only Hurt on One Side?

Feeling pain mostly on one side could be a sign that you’re favoring one side of your body during the lift. Most people have a dominant side, so it’s easy to overcompensate with your stronger side. If your form is suffering, reduce the weight and work with something manageable to allow both sides of your body to do the work evenly.

How to Deadlift Without Hurting Your Back

The right technique is key to avoiding back pain while deadlifting. Here’s how to perform a deadlift safely:

1. Head and Spine Alignment: Keep your head in a neutral position, looking down at the floor with your chin tucked. Your spine should remain straight throughout the lift.
2. Proper Setup: Align your knees with the middle of your feet and position your shoulders directly over the bar. This ensures you’re lifting from the right position.
3. Engage Your Core: Exhale fully before lifting to activate your core muscles. Tighten your abs and obliques for better support during the lift.
4. Master the Hip Hinge: The deadlift is a hip-hinge movement, not a squat. Shift your hips back as you lower the bar, then drive through your heels to lift.

How to Relieve Lower Back Pain After Deadlifting

If you’ve done your best to maintain good form but are still feeling sore, it’s likely just muscle soreness. Here’s how to relieve the pain:

• Rest & Ice: Rest is crucial for recovery. For the first 3 days, apply ice to your lower back for 15–20 minutes every couple of hours. After that, switch to a hot pack to relax your muscles.
• Avoid Heavy Lifting: Take a break from deadlifts and other heavy lifting until the pain subsides.
• See a Doctor: If pain persists or intensifies, consult a doctor to rule out other injuries.

Pro Tip: When you start feeling better, don’t rush back to heavy lifting. Begin with lighter weights to perfect your form before gradually increasing your workload.

How Soon Can You Deadlift Again?

It’s important to wait until all pain is gone before lifting again. This usually takes 1–2 weeks. In the meantime, focus on strengthening your core with exercises like:

• Glute squeezes
• Bridge exercises
• Pelvic tilts
• Abdominal draw-ins
• Dead bugs
• Transverse abdominis (TA) bracing

These exercises will help you build a strong foundation and prevent future injuries.

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Can Deadlifting Actually Help Ease Back Pain?

Deadlifting is often misunderstood as harmful for the back, but when performed with proper form, it can actually help alleviate mechanical low back pain (MLBP). Studies show that deadlifting can improve strength and functionality in the lower back when incorporated into a rehabilitation program.

Final Thoughts

Lower back pain from deadlifting is common but preventable. Focusing on your form, especially maintaining a flat back and proper hip hinge, will go a long way in preventing injuries. If you do experience back pain, rest, ice, and light stretching can help. However, always consult with a doctor if pain persists or feels severe.