The deadlift is a great full-body exercise that effectively targets the posterior chain, including the glutes, hamstrings, and lower back. However, poor form can lead to lower back pain and injury. If you regularly experience lower back pain after deadlifting, this guide is for you.
Vladislava explains that the deadlift involves flexing at the hips while keeping a slight bend in the knees. The main muscle groups used in this exercise are the glutes, hamstrings, quadriceps, and abdominals, especially when lifting heavier weights to maintain balance. Ideally, your lower back should not be the main muscle group lifting the weight.
However, Vladislava says you often unintentionally use your lower back, especially if you lift too quickly, hold a weight that is too heavy, strain your legs, or don’t use the right muscles.
In this article, Vladislava answers common questions about lower back pain after deadlifting, explains what causes different types of soreness, and offers self-care tips, along with guidance on when to seek medical advice.
Why does my back hurt after deadlifting?
One possible reason you’re feeling uncomfortable is DOMS (delayed onset muscle soreness). Vladislava explains that DOMS occurs when exercise causes micro-tears in the muscles. As your body repairs these tears, you may experience soreness. DOMS onset varies, with some people feeling sore the next day, while others, like Vladislava , notice soreness two days after a workout.
DOMS typically manifests as general muscle soreness and stiffness, rather than localized pain that’s not felt in the joints. It also doesn’t cause sudden, sharp strains in the back. In general, gentle stretching and mobility can help alleviate DOMS symptoms, says Vladislava.
After a deadlift, any DOMS you experience will be felt in your hamstrings, quads, and glutes, not your lower back. Lower back pain can be a sign of poor posture, such as over-arching or over-extending your back instead of keeping it straight, or not engaging your core properly, which puts unnecessary stress on your back muscles. (Stay tuned for tips on proper form!)
By focusing on proper deadlift technique and paying attention to your body’s signals, you can perform this powerful exercise safely and effectively, reducing your risk of lower back pain and increasing your overall strength.
One possible reason you’re feeling uncomfortable is DOMS (delayed onset muscle soreness). Vladislava explains that DOMS occurs when exercise causes micro-tears in the muscles. As your body repairs these tears, you may experience soreness. DOMS onset varies, with some people feeling sore the next day, while others, like Vladislava , notice soreness two days after a workout.
DOMS typically manifests as general muscle soreness and stiffness, rather than localized pain that’s not felt in the joints. It also doesn’t cause sudden, sharp strains in the back. In general, gentle stretching and mobility can help alleviate DOMS symptoms, says Vladislava.
After a deadlift, any DOMS you experience will be felt in your hamstrings, quads, and glutes, not your lower back. Lower back pain can be a sign of poor posture, such as over-arching or over-extending your back instead of keeping it straight, or not engaging your core properly, which puts unnecessary stress on your back muscles. (Stay tuned for tips on proper form!)
By focusing on proper deadlift technique and paying attention to your body’s signals, you can perform this powerful exercise safely and effectively, reducing your risk of lower back pain and increasing your overall strength.
