Deadlift Without Back Pain: Common Mistakes and Recovery Tips
Deadlifts and Lower Back Pain – What’s Really Going On?
Lower back pain is one of the most common issues we see in clinic, and it’s rarely caused by just one thing. When it comes to deadlifts, many people assume pain must mean “bad form.” But the reality is far more multifaceted.
Why the Deadlift Gets the Blame
The deadlift is one of the most effective strength exercises out there. It builds resilience, coordination, and power through the whole body. But because it challenges the spine and hips, it often gets blamed when lower back pain shows up. In truth, the cause is usually a combination of factors rather than the lift itself.
Contributing Factors to Lower Back Pain
Prior injuries – Old injuries can create protective muscle tone around joints. While this helps guard the area, it often limits movement and creates a “flow-on” effect, forcing the lower back to pick up the slack.
Poor sleep and stress – A tough week, lack of rest, or high stress levels can tighten the diaphragm, leading to shallow breathing. This reduces mobility in the spine and surrounding muscles, making the lower back feel stiff and vulnerable.
Technique and load – Form still matters. Lifting too heavy or breaking down in technique can place unnecessary strain on the lumbar spine.
How to Approach the Deadlift Safely
When deadlifting, think less about “just pulling the bar up” and more about moving around the bar. This helps keep the bar path straight and efficient. A few key points:
Use your whole body, not just your back.
Keep the knees slightly bent until the hips drive through into full extension.
Create stability from above (lats and shoulders) and below (glutes, core, and legs).
Build load gradually, giving your body time to adapt.
Final Thoughts
Lower back pain from deadlifting is rarely about one thing—it’s about the bigger picture of how your body moves, how you recover, and what else is happening in your life.
If you’re struggling with back pain from lifting, or want your technique checked, we’d love to help.
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