Although deadlifts are an excellent way to strengthen your back, they can also lead to back pain if not done correctly.
In this blog post, we will discuss some tips on how to get rid of back pain from deadlifts. We will also provide some exercises you can do to help alleviate any pain you may be experiencing. Let’s get started!
One of the best ways to get rid of back pain from deadlifts is to perform the cow-cat-camel exercise. This exercise helps to stretch and strengthen the muscles in your back, which can help to reduce pain. Here’s how to do it:
Start on your hands and knees with your spine in a neutral position. Slowly arch your back upwards into a cat position, then return to starting position.
Next, round your back downwards into a cow position, then return to starting position. Finally, curl your spine up into a camel position, then return to starting position. Repeat this cycle 10 times.
Bridge with bands
Another great exercise for getting rid of back pain from deadlifts is the bridge with bands. This exercise helps to stretch and strengthen the muscles in your back, which can help to reduce pain. Here’s how to do it:
Lie on your back with your feet flat on the ground and your knees bent. Place a band around your thighs, just above your knees.
Raise your hips off the ground until your thighs and torso are in line with each other, then hold for two seconds. Return to starting position and repeat. Do three sets of 10 repetitions.
Dowel-Hinged Hip Hinge
The dowel-hinged hip hinge is another great exercise for getting rid of back pain from deadlifts.
This exercise helps to stretch and strengthen the muscles in your back, which can help to reduce pain. Here’s how to do it:
Start by standing with your feet shoulder-width apart and a dowel rod placed horizontally across your lower back.
Hinge at your hips and bend forward until your torso is parallel to the ground, then return to starting position. Repeat this exercise 10 times.
Strain vs. Sprain
One of the main contributors to back pain from deadlifts is a strain or sprain. A strain is typically caused by overstretching or tearing of the muscles, while a sprain refers to an injury to the tendons, ligaments, or joints.
Both can cause significant pain and discomfort if not treated properly, so it is important to take steps to reduce your risk of both types of injuries.
Another great way to get rid of back pain from deadlifts is to use a kettle bell.
This exercise helps to strengthen and stretch the muscles in your back, which can help to reduce pain. Here’s how to do it:
Start by holding the kettle bell with both hands and keeping your arms straight. Bend forward at the waist until you feel a stretch in your back, then return to starting position. Repeat this exercise 10 times.
The Recovery Process
Once you have completed your exercises, it is important to focus on the recovery process. This includes both physical and mental recovery.
Physical recovery involves taking steps to reduce inflammation and promote healing of the muscles, tendons, ligaments, and joints.
This can be done by using ice or heat therapy, getting massages, and stretching.
In addition to the exercises above, there are also some excellent after-injury exercises you can do to help alleviate pain and prevent re-injury.
Some of these include foam rolling, stretching, and strengthening exercises.
If you continue experiencing back pain from deadlifts even after doing all of these exercises, it is important to seek out medical attention right away.
Your healthcare provider will be able to provide additional treatment options and advice on how to prevent further injuries in the future.
Tips for Deadlifting
There are a few things you can do to help prevent back pain when deadlifting.
First, be sure to warm up properly before lifting. This will help loosen the muscles and tendons in your back and prevent injury.
Second, use proper form when lifting. This means keeping your back straight and avoiding rounding your shoulders.
Finally, lift with your legs, not your back. This will help take the strain off of your lower back and reduce the risk of injury.
If you follow these tips, you should be able to avoid back pain from deadlifts altogether. However, if you do experience pain, be sure to seek out medical attention right away.
F.A.Q how to get rid of back pain from deadlifts
What helps back pain after deadlifts?
While there are steps we can take to alleviate the pain associated with the deadlift, such as applying ice for 15–20 minutes every couple of hours for the first three days, then 15–20 minutes of a moist hot pack starting on the fourth day, none of this will help unless you take time off from physical activity.
Is it normal to have back pain after deadlifts?
After deadlifting, low back soreness indicates an inefficient pattern. After deadlifting, soreness in the low back rather than the glutes and hamstrings is a primary symptom of an inefficient movement pattern.
This abnormal pattern is fairly prevalent, and it causes back and/or hip discomfort on a regular basis.
How do you recover from deadlifts?
To prevent damage, make sure you maintain appropriate form during the lift. You may have muscular soreness after a tough deadlift session.
Stretching your lower back, foam rolling, good diet, hydration, hot/cold treatment, and rest will all help you recover after deadlifts.
How long does deadlift pain last?
Now that I’ve scared you with all of the bad things that may happen, the fact is that if you’re not suffering any red flag signs, your pain will most likely go gone within six weeks, regardless of what therapy you choose.
Deadlifting is a great way to strengthen your back, but it’s important to do it correctly to avoid injury.
Follow these tips to help you stay safe and pain-free when deadlifting. Thanks for reading!