Why Does My Back Hurts During Deadlift?
Deadlifts are one of the best exercises for building strength, but they can also be one of the most common causes of lower back pain if performed incorrectly. If your back hurts during a deadlift, you’re not alone. Many lifters, from beginners to experienced athletes, experience discomfort or pain when pulling heavy weight off the ground.
Understanding why your back is hurting during a deadlift is crucial for preventing injury and improving your form. In this article, we’ll explore 10 common reasons for back pain during a deadlift and provide actionable, research-backed tips for relief so you can lift safely and effectively.
10 Reasons Why Your Back Hurts During a Deadlift (and How to Fix It)
1. Poor Spinal Alignment (Rounded or Overextended Back)
The Problem:
If your back rounds or overextends during the lift, you’re placing unnecessary stress on your spine.
The Fix:
- Keep a neutral spine by engaging your core and bracing properly.
- Film yourself or have a coach review your form.
- Use mirror feedback or cues like “chest up” and “hips back.”
2. Weak Core Stability
The Problem:
A weak core can’t support your spine under heavy loads, leading to instability and pain.
The Fix:
- Strengthen your core with planks, dead bugs, and Pallof presses.
- Brace your core by taking a deep belly breath and engaging your abs before lifting.
3. Tight Hamstrings and Hip Flexors
The Problem:
Tight hamstrings and hip flexors restrict proper movement, forcing your back to compensate.
The Fix:
- Incorporate dynamic warm-ups like leg swings and hip mobility drills.
- Stretch your hamstrings and hip flexors post-workout to improve flexibility.
4. Using Too Much Weight Too Soon
The Problem:
If you go too heavy without mastering proper technique, your form breaks down and stress shifts to your lower back.
The Fix:
- Master form first, then gradually increase weight.
- Follow the progressive overload principle—increase weight by 5-10% weekly.
5. Not Engaging Your Lats
The Problem:
Your lats help stabilize your spine. If they’re not engaged, your upper back rounds and shifts tension to your lower back.
The Fix:
- Think “bend the bar” to activate your lats before pulling.
- Strengthen your lats with rows, lat pulldowns, and face pulls.
6. Poor Hip Hinge Mechanics
The Problem:
If you bend at the knees rather than hinging at the hips, you’re placing unnecessary strain on your lower back.
The Fix:
- Practice hip hinge drills using a dowel or PVC pipe.
- Keep the bar close to your shins as you lift.
7. Lack of Recovery and Overtraining
The Problem:
Not allowing your muscles to recover can lead to fatigue, weakness, and an increased risk of pain and injury.
The Fix:
- Prioritize rest days and active recovery.
- Get at least 7-9 hours of sleep per night.
- Consider massage therapy or physical therapy for recovery.
8. Weak Glutes and Hamstrings
The Problem:
If your posterior chain is weak, your lower back compensates, leading to strain and pain.
The Fix:
- Strengthen your glutes with hip thrusts, Romanian deadlifts, and glute bridges.
- Focus on hamstring curls and Nordic hamstring exercises.
9. Poor Footwear or Lifting Surface
The Problem:
Running shoes with a cushioned sole reduce stability, causing your body to compensate in ways that stress your back.
The Fix:
- Use flat, stable shoes (e.g., Converse, deadlift slippers, or barefoot).
- Lift on a firm, non-slip surface.
10. Pre-Existing Injuries or Mobility Limitations
The Problem:
Old injuries or limited mobility in your hips, knees, or ankles can alter your movement patterns, leading to back pain.
The Fix:
- Get assessed by a physical therapist to identify limitations.
- Perform individualized mobility work based on your needs.
Need Help with Back Pain? Visit Our Physical Therapy Locations!
If you’re dealing with back pain during deadlifts, don’t ignore it! Pain is your body’s way of telling you something is off, and fixing the root cause early can prevent long-term issues.
At [Clinic Name], we specialize in helping athletes, powerlifters, and fitness enthusiasts train pain-free. We offer one-on-one physical therapy and movement assessments in:
- Austin, TX
- Sioux Falls, SD
- Omaha, NE
Book a Free Consultation Today!
Our expert therapists can help you improve form, mobility, and strength so you can deadlift without pain.
Schedule an appointment here!
Final Thoughts
Back pain during a deadlift is not normal and often signals an issue with form, mobility, or strength imbalances. By addressing these factors and getting professional guidance, you can lift safely and pain-free.
Got questions? Drop a comment below or book a consultation with our team today!
