Back pain is a common problem that affects millions of people worldwide. It can be caused by a variety of factors. Deadlifting has become a popular exercise used to strengthen the entire posterior chain thanks to increase popularity of Crossfit & powerlifting. However, back pain from deadlifting is a common complaint. These can be influenced by a variety of complicating factors such as increased stress levels, poor recovery & sleep, increasing weight too quickly, poor hip/lower back mobility, and just general weakness. We dive into some of the reasons why you may be having pain with your deadlift and how to address them.

1. Proper form: Proper form is often cited as the reason for lower back pain in deadlifting. However, it’s often not that simple. There are “better” forms from a mechanical leverage perspective that can increase the amount of weight one can lift. However, proper form is really a spectrum that is modifiable for each person’s body. The body is resilient and can really adapt to any shape you choose to lift from, as long as the weight is increased slowly over time with enough rest and recovery.

2. Start with a lighter weight: This may seem obvious but if you are new to deadlifting or experiencing back pain, it is recommended to use a lighter weight until you feel comfortable with the exercise. Start with a weight that you can comfortably lift for 12+ repetitions, before transitioning into a heavier weight. This may even mean using kettlebells or dumbbells before progressing to a barbell. The recommendation is to perform the same weight in two different workout sessions before progressing up in weight and make small changes of 5-10lbs or 2-4kg each time.

3. Stiff lower back and hips: This is often the most over looked aspect of injury occurance and prevention in the lower back. Just as it is necessary to have a healthy shoulder that has full range of motion, the same should apply to the lumbar spine and hips. A easy test for this is can you easily reach down to touch your toes or arch your back without pain or a straining feeling. You don’t necessarily have to be able to touch your toes with straight knees, but it is important that you can round through your lower back and extend it with minimal resistance points. Film yourself doing this to see if your lower back is rounding smoothly or not.

4. Stress levels & recovery: Chronic stress with heightened level of cortisol, the stress hormone, can negatively impact the recovery and rest necessary to recover from deadlifts and other workouts. While increased levels of cortisol is a normal hormonal response to exercise stress, prolonged elevation of cortisol can affect everything from quality of sleep to tissue recovery. If you’re experiencing periods of increased life stress, it is recommended that you take more time to make progressions with your deadlift as trying to increase volume or load in periods of poor rest and recovery can increase the chances of a lower back strain.

5. Increase weight gradually: As you become more comfortable with deadlifting and your back pain subsides, you can gradually increase the weight. It is important to increase the weight gradually to prevent further injury. Start with 5-10lbs jumps each week. Make sure you’ve completed at least 2 sessions at the same weight before increasing it.

6. Stretch after deadlifting: After you finish deadlifting, it is important to stretch your back, hips, and legs to limit stiffness. We get limited exposure to different positions when we only train compound lifts. It’s important to incorporate various movements into your training to prevent overuse injuries. Perform static stretches, such as the couch stretch, pigeon pose, hip 90/90, hamstring stretches to help improve hip mobility and decrease lower back stiffness.

Overall, deadlifting can be an effective exercise to strengthen the lower back when performed with proper form and technique. Start with a lighter weight, incorporate a warm-up, strengthen your core muscles, increase weight gradually, and stretch after deadlifting. If you continue to experience lower back pain when deadlifting, it is recommended to consult with a healthcare professional. Our physical therapists at Opus Physio are experienced performing and teaching deadlifts and treating clients w/ deadlift related back pain. Call for a free consultation to learn how our approach and help you relieve pain and improve your deadlift!