Deadlifts and Lower back pain

Deadlifts are an excellent full-body exercise that targets everything from your glutes and hamstrings to your core and back muscles. But if you’ve ever experienced lower back pain while deadlifting, you’re not alone. A lot of people run into this problem, and it’s often due to a couple of key factors that are easy to fix with the right technique.

Why Deadlifts and Back Pain Sometimes Go Hand-in-Hand

So, why does deadlifting sometimes cause lower back pain? One common issue is not creating enough tension in your core and other key muscles when you’re lifting. Another big factor is pelvic positioning. If your pelvis isn’t in the right place, it can put unnecessary strain on your lower back, which can lead to pain.

What Muscles Are You Using When You Deadlift?

• Glutes

• Hamstrings

• Core

• Back muscles (like your lats, rhomboids, and erector spinae)

How to Keep Your Lower Back Safe During a Deadlift

The secret to avoiding back pain during deadlifts is all about bracing your core properly. When you create tension in your core, it helps keep your spine and the muscles along your posterior chain in the right position. That tension supports the weight of the lift and helps prevent any unnecessary strain on your lower back.

Why Is Bracing So Important?

(Figure 1. Side view of bracing)

Check out this side view of bracing (Figure 1). When you brace correctly, your ribs pull down into your stomach, and your pelvic muscles pull up. This creates a solid "canister" of tension around your core, helping you maintain proper form as you deadlift. The more weight you’re lifting, the more important that bracing becomes—without it, your body could collapse under the pressure.

How to Brace Effectively:

1. Tighten your stomach: Think about tightening your core like you’re preparing to take a punch.

2. Breathe into your stomach: As you tighten your stomach, push your breath into it.

3. Breathe into your sides: Now, expand your ribs and breathe into the sides of your torso. You should feel that tension wrap all the way around, like a 360-degree support system for your spine.

When Is a Deadlift Right for You?

Deadlifts are a great exercise if you’re dealing with lower back pain or need to strengthen your posterior chain and core. If you’re working on overall strength or posture, this movement is a solid choice.

Setting Up for a Deadlift:

1. Foot position: Keep your feet neutral, with your mid-foot directly under the bar. A good rule of thumb is to line up your shoelaces with the bar.

2. Hips and knees behind the bar: Make sure your hips and knees are positioned behind the bar—this helps with leverage.

3. Knees and shoulders in line: Your knees should be in line with your shoulders. Avoid having your shoulders too far forward or backward.

4. Grab the bar: Keep your shoulder blades pulled back and down (think of squeezing your shoulder blades into your back pockets). This activates your back muscles and creates tension.

5. Chest slightly forward: Keep your chest slightly tilted forward to maintain a neutral spine.

6. Inhale and brace: Take a deep breath, brace your core (using the steps above), and get ready to lift.

7. Lift the bar: With everything braced, stand up straight and lift the bar while keeping your back engaged.

Let’s Fix That Deadlift!

If you’re experiencing lower back pain when deadlifting or just want to improve your technique, don’t wait any longer! Book an appointment today, and let’s make sure you’re lifting safely and efficiently.

Call or text 732-592-9064