Lower back pain after deadlifts: causes and prevention tips
Lower back pain after deadlifts is common but also very preventable. Learn how to treat and prevent back pain with targeted exercises and other simple strategies.
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The deadlift is a powerhouse exercise for building strength in your glutes, hamstrings, and lower back. “It’s a foundational exercise that helps you build strength for everyday activities,” says Courtney Fitzpatrick, PT, DPT, a physical therapist at Hinge Health. But it can feel discouraging if you notice lower back pain during or after performing deadlifts.
As with any exercise, a little post-workout soreness is normal. “Feeling some discomfort in your back after deadlifting is common, and it’s both treatable and preventable,” says Dr. Fitzpatrick. Avoiding deadlifts isn’t necessary — making thoughtful adjustments to your position and warming up properly are usually effective. “Deadlifts can be both a cause of and remedy for back pain,” Dr. Fitzpatrick says.
Read on to learn why deadlifts may cause lower back pain, plus what you can do if your lower back hurts after deadlifts and keep moving comfortably — especially with expert-backed tips and exercises recommended by Hinge Health physical therapists.
Reviewed by our clinical and medical experts
Bijal Toprani, PT, DPT
Courtney Fitzpatrick, PT, DPT
Causes of lower back pain after deadlifts
There are several reasons your lower back may feel sore after deadlifts. Two common causes, such as muscle stiffness or changes in your form as you deadlift, are often within your control to address. These include:
Inadequate warm-up. “If you start deadlifts with significant muscle tightness or stiffness, you may feel back strain,” says Dr. Fitzpatrick.
Lifting too heavy to start. Muscles get stronger when challenged, but jumping to heavy weights too quickly can cause soreness or injury. Gradually increasing your weight during deadlifts gives your body time to adapt and helps prevent pain.
Changes in deadlifting position. Just as there’s no single perfect posture, there’s not one ideal deadlift form that works for all — everyone’s body moves a little differently. “It’s not about whether or not you have ‘good’ or ‘bad’ form,” says Dr. Fitzpatrick. “It’s more that fatigue can cause changes in your technique, which may put extra strain on your lower back.”
Muscle imbalance. If some muscles in your back and core aren’t as strong or flexible, your body naturally recruits other muscles to help pick up the slack. This can lead to extra tension and discomfort in those areas. “Deadlifts require a good amount of hamstring flexibility and core strength,” says Dr. Fitzpatrick. If you have tight hamstrings and weak abdominal muscles, your lower back may take on more load during the movement, which can lead to discomfort.
Underlying conditions or past injuries. Pain from changes in the spine, like arthritis or a herniated disc, may sometimes flare up when performing deadlifts, Dr. Fitzpatrick says.
Should my lower back be sore after deadlifts?
Some lower back soreness after deadlifting is normal. It often means your body is getting stronger. If the soreness or tightness is mild and fades within an hour or two, it’s likely just muscle fatigue. Soreness that appears a day or two after lifting and goes away within a few days, known as delayed onset muscle soreness (DOMS), is also a healthy part of recovery.
However, if you experience sharp, persistent, or pinpointed pain in your lower back after deadlifts, it could be a sign to pay attention to. Pain is your body’s way of asking for attention, and making adjustments can help you recover faster. “Listening to pain — not ignoring it — enables you to get stronger and more resilient,” says Dr. Fitzpatrick.
In some cases, you may need to temporarily scale back on deadlifting to let your back muscles recover. You can still keep these muscles strong by doing targeted bodyweight exercises, like the ones below.
Alternative exercises to deadlifts
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- Bird dog
- Mini hip hinge
All of these bodyweight exercises target similar muscles and movement patterns as deadlifts. The bridge exercise lets you strengthen your core while lying down, which can ease tension in your lower back. Bird dogs help support your lower back and build core strength, which helps you maintain a stable position while deadlifting. The mini hip hinge mirrors the same movement pattern, enabling you to maintain your mobility until you’re ready to add weight. “All of these moves can help build foundational strength for deadlifts,” says Dr. Fitzpatrick.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
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Treatments for lower back pain after deadlifts
Most people get relief from lower back pain with simple strategies, such as exercise therapy and heat or cold therapy. “Find what works for you,” says Dr. Fitzpatrick. “You may find a combination of things works best.” Potential treatments include:
Try physical therapy and targeted exercises. Targeted exercises can help strengthen and increase flexibility and mobility in all of the areas you recruit to do a deadlift. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. “Physical therapists help identify what’s causing the pain and create a plan to get you back to lifting and prevent future issues,” says Dr. Fitzpatrick. Apart from providing targeted exercises, a PT can offer technique tweaks and help you adjust your workout routine to fit your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit
Stay active. Back pain after deadlifting doesn’t mean you have to stop all workouts — gentle movement like walking helps, but many people can also continue strength exercises that don’t worsen their pain (like upper body work). Listen to your body, and focus on modifying activity — not stopping it altogether.
Apply ice or heat. Ice reduces swelling and numbs nerve endings, providing temporary pain relief. Heat relaxes muscles and increases blood flow to tender areas. Try alternating between the two, or choose the method that works best for you.
Try over-the-counter medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can perform your targeted exercises and stay active when you have back pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are safe to take.
Use a massage gun, foam roller, or tennis ball. A massage gun uses repetitive pressure and vibrations to soothe muscle soreness and tightness. If it feels like you have a muscle knot in your low back, using a foam roller or a tennis or lacrosse ball can help release that tension.
Consider complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for back pain relief, such as massage, acupuncture, or chiropractic care.
Ask about TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce lower back pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.
How to help your lower back when deadlifting
You don’t have to experience back pain after a deadlift. There are plenty of ways you can prevent back pain after deadlifting, including keeping a neutral spine as you perform the movement and taking adequate rest in between sets. These strategies from Hinge Health physical therapists include:
Warm up first. “Focus on dynamic stretches that get your hamstrings, hips, and lower back moving,” says Dr. Fitzpatrick. This boosts blood flow and reduces stiffness, easing strain on your back. Try a few deadlifts without weight as part of your warm-up to help your body prepare for the movement.
Start with a light weight. Begin by practicing the deadlift movement with little or no weight to get comfortable. Gradually increase the weight so it feels challenging by the end of your set, but not straining. Doing more reps with lighter weights builds endurance. Once you feel confident, you can increase the weight and lower the reps to focus on strength and muscle growth.
Try not to round or over-arch your back. Your spine has natural curves and those should be maintained as you deadlift. Imagine your pelvis as a bowl of soup — keeping it level ensures the contents within it don’t spill out. Tipping your pelvis forward arches your back; tipping it back rounds it. This trick can help you find a neutral spine. Hinging at your hips helps you keep this alignment. “A neutral spine comes down to being relaxed, not forcing your spine in one direction or the other,” says Dr. Fitzpatrick.
Go only as low as comfortable. Lower yourself just until you feel your form start to change — like if your back begins to round or your hamstrings feel tight. “Stop where your technique starts to break down,” says Dr. Fitzpatrick. If you reach that point, try bending your knees more to set the weight down safely.
Take breaks. Rest a minute or two between deadlift sets. For heavier lifts, you may need three to five minutes of rest.
Stretch afterward. “Gentle movement can help muscles calm down after a demanding lifting session,” says Dr. Fitzpatrick. Stretching afterward helps muscles loosen up, which can prevent tightness or extreme soreness, and improve your comfort.
Plan workouts appropriately. If you’re going for endurance, aim to lift a lighter weight with more reps three or four days a week. If your goal is to build strength, you might consider deadlifting a heavier weight with fewer reps just one or two days of the week. This cadence ensures your muscles get enough time to recover between deadlift sessions.
When to see a doctor
Low back pain often improves on its own with time and conservative treatments. But if your pain is severe, getting worse, or causing difficulty with daily activities, see a healthcare provider. It’s also a good idea to get care if you have:
Numbness or tingling down the legs
Weakness in the legs
Pain that disrupts your sleep
Changes in how you’re walking
Issues balancing
PT tip: Work with a pro
Sometimes, it’s best to consult a fitness expert to make sure your form and technique is spot on. “If you have the chance to work with a strength coach or personal trainer, it’s a great way to prevent injury,” says Dr. Fitzpatrick. “I’ve been deadlifting for over a decade, and I still ask colleagues to watch and give me feedback. There’s always more to learn, especially if you’re dealing with pain.”
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Fischer, S. C., Calley, D. Q., & Hollman, J. H. (2021). Effect of an Exercise Program That Includes Deadlifts on Low Back Pain. Journal of Sport Rehabilitation, 30(4), 672–675. doi:10.1123/jsr.2020-0324
Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Electromyographic activity in deadlift exercise and its variants. A systematic review. PLoS ONE, 15(2). doi:10.1371/journal.pone.0229507
Bengtsson, V., Aasa, U., Öhberg, F., & Berglund, L. (2022). Thoracolumbar And Lumbopelvic Spinal Alignment During The Deadlift Exercise: A Comparison Between Men And Women. International Journal of Sports Physical Therapy, 17(6). doi:10.26603/001c.37859
Berglund, L., Aasa, B., Hellqvist, J., Michaelson, P., & Aasa, U. (2015). Which Patients With Low Back Pain Benefit From Deadlift Training? Journal of Strength and Conditioning Research, 29(7), 1803–1811. doi:10.1519/jsc.0000000000000837
Waddell, G., Feder, G., & Lewis, M. (1997). Systematic reviews of bed rest and advice to stay active for acute low back pain. The British Journal of General Practice: The Journal of the Royal College of General Practitioners, 47(423), 647–652. https://pubmed.ncbi.nlm.nih.gov/9474831/