Should my back be sore after deadlifts. Tips lower back pain with deadlifts

If you’ve ever had lower back pain from deadlifting, you’re not the first person to tell us about it. It is common for athletes to experience low back pain during or after deadlifting.

Should my back be sore after deadlifts.
Should my back be sore after deadlifts.

This does not imply that your back is about to blow up or that you are hurt. When our athletes and clients train the deadlift, we want them to feel sore in their lower body.

This article is for you if you are presently experiencing (or have previously suffered) lower back pain while deadlifting.

After deadlifts, you may get back pain.

This is not a normal response to deadlifting if you wake up with intense lower back pain after deadlifting the day before, or an inability to move your back or get out of bed (sudden loss of range of motion). Although it is unusual, the good news is that it is unlikely to be dangerous.

After deadlifts, you may get back pain.

Do a quick check for red flags on yourself first. Red flags are signs or symptoms that signal you may be dealing with a more serious medical condition.

If you haven’t noticed any red flags but are suffering lower back pain after deadlifts, read our instructions on what to do if you hurt your back lifting weights and how to recover in 24 hours.

Soreness in the Back After Deadlifts

Have you ever done a very tough upper-body workout where you worked your chest or biceps for a long time? Then you had severe muscle soreness for the next few days?

Soreness in the Back After Deadlifts

You know, the kind that makes you feel good and makes you feel like you accomplished something? Delayed Onset Muscle Soreness is the “feel the burn” soreness you experience 24-72 hours after your workout (DOMS). It’s usually caused by one of two factors:

  • Exercising in a stretched position to continually eccentrically load a muscle (muscle damage).
  • Trying a new exercise or movement for the first time (novel stimulus).

Eccentric actions are usually the source of that acute muscle discomfort. When performing an eccentric action, tension is applied to the muscle as it lengthens (think of the “lowering” part of a biceps curl).

Repetitive concentric motion can also cause muscle soreness, albeit it is usually not as severe. Concentric motions entail shortening a muscle while increasing tension in it (think of the “lifting” part of a biceps curl).

After deadlifts, where is the pain in your back?

Let’s divide the back into three sections for ease of understanding: the lower, mid, and upper back. The lower back would be directly above your tailbone, the upper back would be between your shoulder blades, and the midback would be in the middle.

After deadlifts, where is the pain in your back?

While I previously stated that back soreness is to be expected if you are new to deadlifts, the precise location can provide us with further information. What part of your body is bothering you?

While you should expect all three of these regions to be sore after deadlifts if you’re new to them, it’s not normal if you’re not new to them and your lower back is constantly and abnormally sore the day after deadlifts.

Common Form Errors Associated with Low Back Soreness After Deadlifts

Here are a few common form flaws that might lead to increased back pain after deadlifting.

Common Form Errors Associated with Low Back Soreness After Deadlifts

Inability to maintain and set spinal position

Your low back should fight to maintain an isometric tension throughout the rep if you’re doing the deadlift correctly. Isometric contractions, as previously stated, rarely induce muscular pain. The “chest up” cue is used to attain this low back position in the starting position.

Picking the bar up off the ground, in essence, necessitates the use of several muscles, but little eccentric activation. Concentric hip extension occurs during the lift, but the lumbar spine remains stiff and fires isometrically.

While thoracic rounding can help you draw more weight, excessive lower back rounding and loading into end-range lumbar flexion should be avoided. Why?

While the jury is still out on whether pushing the lumbar spine into end range flexion causes discomfort and injury, it can contribute to chronic low back pain due to the high eccentric strains it creates. As a result, if you keep the eccentric loading to end range flexion, you shouldn’t have any low back pain in the days after deadlifts.

Getting the Most Out of Your Hip Height During the Set Up

Another typical form flaw I find during the deadlift is starting with excessively high hips. Starting with your hips too high will limit your quad contribution to the lift and place too much strain on your low back.

Getting the Most Out of Your Hip Height During the Set Up

Starting with the bar too close to the shins and not being able to reach your elbows to your knees are the most common causes of starting with the hips too high.

Start with the barbell 1-2″ away from your shins, move your shins TOWARDS the bar, and bring your knees to your elbows for an ideal deadlift. Your hips will be at the proper height as a result of this.

Hips Protruding Too Soon

The early rising of the hips during the deadlift is another typical form flaw. When your hips rise too quickly, your hamstrings effectively win the tug-of-war with your low back, leading it to lose its stiff stance.

Check to see if you’re losing touch with the bar and your legs to determine if your hips are rising too quickly. Your legs should stay in touch with the bar for the whole rep in an ideal deadlift. This will ensure that the load (the barbell) is kept as near to your centre of gravity as possible, increasing mechanical efficiency.

Consider pressing into your quads, keeping your knees bent longer, and dragging the bar up your legs to correct this!

Tips lower back pain with deadlifts

Tips lower back pain with deadlifts

Set the Position of Your Trunk

When deadlifting, many athletes are concerned about rounding their low back. As a result, people make it a point to arch their lower back to reduce the likelihood of this happening. When deadlifting, this can make the lift more difficult than it has to be, and it can also cause low back pain.

Setting your trunk position prior to addressing the bar is one strategy we like to promote to avoid back strain from deadlifting. Keep your rib cage over your pelvis and your lower back from rounding or arching.

Back AND Hips Down

When it comes to the deadlift, a typical blunder is that athletes are taught to press their hips back. For some athletes, this can be a terrific cue, putting them in a better position to draw from the floor.

Unfortunately, this puts certain athletes in a disadvantageous position while deadlifting from the floor. Instead of using the lower body to lift the weight, the lower back has to work harder, which relieves the stress on the lower body.

F.A.Q Should my back be sore after deadlifts:

What muscles should be sore after deadlift?

After deadlifting, soreness in the low back rather than the glutes and hamstrings is a primary indicator of an inefficient movement pattern. This abnormal pattern is fairly prevalent, and it causes back and/or hip pain on a regular basis.

How should your back feel after deadlifts?

A deadlift is a full-body exercise, but you should feel it more on your posterior if you’re doing it correctly — think hamstrings, glutes, the erector muscles down your spine, and your back muscles.

Do deadlifts work lower back?

When done correctly, the deadlift is an excellent way to build enormous lower back and core strength, which is the goal of any lower back rehabilitation programme.


Unfortunately, no matter what you do, you might still feel back stiffness or soreness after a deadlift.

If that’s the case, you can attempt a different deadlift variant like the sumo or trap bar deadlift after you’ve made all of the recommended alterations outlined above.

And this article will help you answer the following questions about Should my back be sore after deadlifts:

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Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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