How To Fix Lower Back Pain From Deadlifts – All You Need To Know About That!

Generally, the body reacts and responds after moving or carrying heavy-weights in a multi-joint exercise like deadlifts. One of the major issues that people experience is having lower back pain. Fortunately, you can prevent these pains by training your body and taking some measures. This guide will provide how to fix lower back pain from deadlifts.

You can fix the lower back pain by avoiding some common deadlift mistakes. Also, exercise progression like cat-cow, banded-bridge, hip-hinge with a dowel, kettlebell deadlifts, and rack pulls can help you. We will share the expert’s opinion in detail in this article, so let’s dip into that.

Is Deadlifting Bad For Your Back?

No, it’s not. Research proves that for strengthening the low back muscles and improving the body, function deadlifts are very effective. A 2015 study stated that “the deadlift exercise focuses on the maintenance of an optimal alignment of the spine. Also, it activates the stabilizing muscles during the lift.”

Deadlifting Bad for Your Back?

With improper exercise execution, people do feel severe back pain. As a deadlift moves the whole body, with correct movements, it will help your backside, spines, hamstrings, glutes, etc. Studies found that people are more likely to get benefits from deadlift training who have better back muscle endurance.

How To Fix Lower Back Pain From Deadlifts

Back pain when deadlifting might be common, but it shouldn’t be normal, Trainer Tony Gentilcore, C.S.C.S., owner of CORE in Boston, Mass. Severe back pain after a deadlift indicates that you are doing something wrong. Here, we will break down how to fix lower back pain from deadlifts.

Avoid Deadlift Mistakes

The first and foremost technique that can help you from causing back pain is doing proper deadlifts. Make sure to warm up before starting doing exercise. Your back should always be straight and engage your lats before lifting weights. You should start the barbell right over the midfoot and bend the knees enough.

How to Fix Lower Back Pain from Deadlifts

Move the hips and shoulder at the same time, and don’t think about pulling; otherwise, you will miss the tension. Overextended at the top of the lift and ignoring the abs can lead you to have back pain.

Using Back Massager

You can use Chairs for Back Pain, handheld devices, belts, percussive, wooden balls, foam roller. Some of these devices are electrical, and some are non-electrical. They can effectively ease the back pain caused by deadlifts. It is the easiest and cost-effective way that you can utilize from your own home.

Exercise Progression

After having back pain, normally, your back mobility will become limited. Also, you will feel severe pain while bending or moving backward and forward. Exercise progressions are best for training your body to handle back pain while doing deadlifts. The following exercise progression processes will help you to fix back pain after deadlifts.

1. Cat-Cow

Sit on the floor, position your knees under the hips and keep the hands under the shoulders. It will seem like a cow pose. Now, gently looking upward, inhale, and as you arch the back, let the belly drop down. After that, transition to the cat poses by exhaling while looking down and rounding the back towards the ceiling.

2. Banded Bridge

Lie down on the floor, place both hands on each side. Keep the shoulder width and feet apart. Now, keeping the core tight lifts the buttocks off the floor. Avoid arching the lower back and make the back straight. This exercise is great for core extensors, recruiting the gluteus medius, and strengthening the back.

3. Hip Hinge with Dowel

Stand, keeping the knees soft and shoulder-width apart. Position the dowel in such a way that it should touch your head, upper back, and lower back. During this position, keep the core tight. Hinge as low as comfortable at your hips. As you lower down the upper body, keep drawing the buttock. Stand back up by contracting the glutes and pushing the hips forward.

4. Kettlebell Deadlifts

For this exercise, you will require a kettlebell or an inverted deadlift. Now, keeping the shoulder-width apart and soft knees, stand straight. Hold the weight pushing the hips back and make sure you feel tension on the glutes and hamstrings. Maintaining the core tight, keep pushing your hips forward as well as contracting the glutes. After that, stand up comfortably.

5. Rack Pulls

Rack pulls are best for practicing deadlifts using a barbell. During the lift, the safety bars will decrease the motion range by elevating the surface. While lifting and lowering the weight, keep the bar close to your thigh and shin.

Benefits Of Deadlifts

Benefits of Deadlifts

If the deadlifts are performed correctly, they can offer many advantages to you. Here are the benefits of doing deadlifts.

  • Resistance training and lifting weight burn more fats than doing diet or cardio exercise.
  • Deadlift improves the strength of the core and provides more core stability by targeting the muscles.
  • It works effectively with the upper body as well as the lower body and back muscles.
  • Deadlifts are well known for building grip strength.
  • You can increase the testosterone amount and grow the production of hormones in your body.
  • This may sound odd, but actually, deadlifts reduce the risk of back injury.
  • With lifting weights, the heart rate rises, and oxygen level also increases.
  • It improves brain function and also prevents age-related brain degeneration.


It is a popular movement that consists of lifting weight from the ground. When done correctly deadlifts are considered the most safest exercise to achieve strength. The benefits of deadlifts are numerous. Starting from increasing strength, muscle growth, it can offer many more health benefits.

But, sometimes people feel back pain after deadlifts which is normal to have. Therefore, we share how to fix lower back pain from deadlifts in this article. Hopefully, by following these tips and doing deadlifts appropriately, you can prevent back pain.

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