top of page
Search

Low Back Pain After Deadlifts — Why It Happens and How to Fix It


back pain after deadlifts

Deadlifts shouldn’t wreck your back

They’re one of the best total-body strength builders. If your back consistently flares up after deadlifts, it’s a strategy problem—usually mechanics, load progression, or a mobility/stability mismatch—not a sign you should avoid pulling forever.

At Thrive HQ, we help lifters fix the root cause so they can keep training hard without fear. Here’s how.



Why your low back hurts after deadlifts


1) Hips not hinging (you’re squatting the deadlift)

If your knees drive forward and your chest stays too upright, the bar drifts away from you and your low back works overtime.


Tells: bar path out in front, shins pushing into the bar, “back pumps” after sets.


Quick fix: cue “hips back, bar close, lats long”. Practice with dowel triple contact (head–mid-back–sacrum) to groove a clean hinge.



2) No brace / late brace

Pulling without creating intra-abdominal pressure turns your erectors into primary stabilizers.


Tells: you inhale as you lift (instead of before), ribs flare, you feel “loose” at the bottom.


Quick fix: stand tall, big breath 360° into beltline, ribs down, light “bear down,” hold through the first half of the rep. Exhale and re-brace between reps.



3) Bar too far from your midfoot

A bar that starts an inch forward becomes three inches forward at the knee—multiplying torque on your low back.


Tells: bar drifts around your knees, you scrape shins trying to “find” the path mid-pull.


Quick fix: midfoot under the bar, shins ~1″ from the knurl to start; pull the slack out to “stick” the bar to your legs the entire rep.



4) Load/progression errors

Jumps from 225 → 275 after time off, too much volume after heavy squats, or adding RDLs + deadlifts in the same week can spike tissue stress.


Fix: cap weekly jumps at ≤10% total volume, separate heavy hinge days from high-fatigue squat days, and wave loads (heavy/medium/light).



5) Mobility–stability mismatch

Stiff hips/ankles or a stiff T-spine can force motion into the lumbar spine. Conversely, plenty of mobility with poor trunk/hip control also overloads the back.


Fix: match your work to the limiter:


  • Mobility limiters → loaded eccentrics + PAILs/RAILs (hips, hammies).

  • Stability limiters → isometrics, tempo lowers, anti-extension/anti-rotation core.




What doesn’t work long-term

  • ❌ Only stretching your low back (it wants stability, not more motion).

  • ❌ Belt as a crutch (belts amplify a brace—you still have to create it).

  • ❌ Rest alone (pain quiets, capacity doesn’t rebuild).



What actually fixes it (step-by-step)

A) Groove the hinge (daily warm-up, 5–7 min)

  • Hip hinge with dowel (triple contact) — 2×10

  • Wall taps (hips to wall) — 2×10, shins vertical

  • KB deadlift — 2×8, bar path close, midfoot balance


B) Build trunk stiffness where it matters

  • Dead bug (full exhale, ribs down) — 3×8/side (3–4s lowers)

  • Pallof press hold — 3×20–30s/side

  • Front-rack carry or suitcase carry — 3×40–60 m


C) Strengthen the posterior chain

  • RDL (3–4s eccentric) — 3×6–8

  • Hip thrust or barbell bridge — 3×8–10

  • Back extension (neutral spine, hip-driven) — 2–3×10–12


D) Use the right deadlift variation (match to your anatomy & symptoms)

  • Trap-bar DL: most forgiving bar path and torso angle.

  • Sumo: shorter ROM, more upright torso; great if conventional irritates low back.

  • Elevated pulls/blocks: reduce ROM to train clean positions before the floor.



Quick self-checks (60 seconds each)

  • Can you hinge without the dowel leaving your sacrum? If not, train the pattern first.

  • Can you hold a 30–40s front-rack carry tall and braced? If not, trunk stiffness is your limiter.

  • Does your bar stay over midfoot on video? If not, fix your setup distance and lat tension.



When to get assessed

  • Pain persists >2 weeks, radiates, or limits daily function

  • Pain worsens despite deloading and technique changes

  • You’re unsure whether mobility or stability is your limiter



How Thrive HQ helps lifters lift, not quit

Your care starts with a Pain Diagnostic Session: we assess hinge patterning, bracing, bar path, tissue capacity, and recovery structure. Then we program a phased progression so you can pull confidently—without fear of flaring your back.



We’ll map your limiter and your progression—so deadlifts build you up instead of beat you up.

 
 
 

Comments

bottom of page