The Cause of Lower Back Pain After Deadlifts 

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Who else here is watching this after injuring their back doing deadlifts!

So I did my first deadlift 2 days ago. I think I had a pretty good form, but I still feel some pain in my lower back. During the deadlift I was totally fine.

Literally the greatest explanation and illustration of spinal positioning during a deadlift. Thank you!

I’m only 1min into this and I can tell this is well-informed and a very thought through explanation. Thank you for making these videos.

How did this not have a million plus views?

Amazing video, I love one rep max deadlifts but sometimes become afraid of messing up my lower back. Almost never experience pain but you can never be too cautious with your body. Thanks!

I just watched your video after doing 3x10 of deadlift. I tried doing 2 more sets after and my back pain was IMMEDIATELY GONE! Insane, I’ve been able to perform the deadlift with no backpain before, but over time, my form has changed a bit for the worse, I will save this video and watch it EVERY time before my next deadlifts for at least a month

Yeah this channel should have more subs. It's having great content along with great way of delivering it to us

Amazing content here. Great info! Subbed

Really good explanation. Keep the videos coming. Subscribed

4:02 This is why my squat is progressing well but my DL is tanking - I strained my lower back a few months ago and just can´t seem to output the force I used to achieve before. I´ll have to fix my form, thanks, this was very helpful

Thank you very much for this valuable info!

Magnificent explanation!

Thanks for sharing this video. ❤️

Thank you! This was helpful.

Great explanation

Great explanation!

After doing exactly what's done in this video, i can say it's one of the best i've seen

It's been two weeks after my first set of deadliest. Still feel tingles on my back sometimes.

Best explanation I've ever heard. I just subscribed to your channel. 💪

Nice explanation..

Very useful information

Great video, mate

This is so helpful

Great Video!!

u sound like guthred from the last kingdom. Thanks for the spine words.

I get the dreaded lower back "pop" and ensuing pain every couple of years. Almost always happens when one or more of these conditions are met; not warmed up enough, not well hydrated, not well rested. If you find yourself in one of those states, just take it easy for that day and don't go too heavy. Your form will likely fail and you'll be sad!

Thanks super helpful 🙏🏻

Thanks a lot

I once had a really big load and threw my back out. Thanks for the help!

Your Viedeo is quite useful....🙏🙏🙏

Thankyou ....

I was in the gym by my self and did a couple deadlifts before work and god dang I felt like a 60 year old all day

Good video. I stopped doing 1 rep maxes with deadlifts, 4 5 6 reps is best. Much safer.

I tried deadlifts for the first time and my back is in terrible pain. It completely ruined my workout routine. No more working out until I heal. I struggle picking up my child, tying my shoes, reaching down washing my feet. This just plain sucks. I for one don't think it's worth the risk. I'll do my many other leg workouts for leg day from now on. This is day three and the pain seems to have worsen, night are the worse. I usually don't let soreness immobilize me, but man, this is intense.

Hurt my si joint dead lifting 3 years, had paint for months and 1 day I leaned in a funny way and pop my hip felt instantly better… vowed to never dead lift again but stupid me didn’t take into consideration that bent over rows could do the same and today it did .. so depressed but hoping it’s not as bad or king of a process like before

1 injury in 1000 hours, assuming training DL once a week -> That's around 20 years of training. I guess it's not that bad

thx man

great content! there seems to be a lot of disinformation about the deadlift. some say that a bit of back rounding is okay, as long as the spine remains locked. others claim that the back musnt show any rounding. hope you can address this on the next deadlift video!

The thing is when I keep my back kinda straight it doesn’t hurt but when I force it straight and slightly arched in the perfect form my lower back really hurst

I got back pain when I was doing a 225lb deadlift I’m 14 and I had a belt on but when I saw trying to do my form I couldn’t keep my back straight so it was probably from that

Think I broke my back

I felt soreness for a couple days after going up in weight for the deadlift. I have never felt this soreness before. Is this caused by bad form or just a first time in heavier weight?

i've had this problem 2 times in my life. The first one i started at 80 kilos x 5 and six months later 150x5 (when i hurt my lower spine) Had a long break and didnt train for years. Now i've been training for 1.3 years 4-5 days a week. Deadlifts once per week. And im about the same strength now and it happend yesterday. Spine is sooooo Stiff and i cant put on my socks or underwear sitting or standing. kind of depressed right now and dunno what to do.

My back pain after deadlift today was immense I can't walk at all without my back hurts

I'm literally watching this with back pain and the guy is not getting to the point

Ok but what if you are keeping a neutral spine and still get the low back pain?

thansk bro

I am feelings back pain right now after my workout I did deadlift for my first time and after watching this video I'm scared to deadlift as it might break my spine

I was doing Nordic curls when I injured my back. It’s been a few weeks and the pain is still persistent. I find it hard to explode and jump as I used to. Any advice on recovery and training moving forward?

this just happened to me SMH.... I returned to the gym after 3 months (quarantine COVID) , did legs for the first time in 3 months, everything went perfectly, but I was really really sore obviously... so instead of resting and recovering, I went 5 days later to do deadlifts, obviously my legs gave out, and all the weight of the barbell shifter to my lower back, and BOOM, i hurt my lower back... now I'm out for a week. lol .. be careful when returning to the gym after quarantine

Yesterday I (17 y/o ) was doing my deadlift pr(315) and had the wonderful idea to rep it 3 times , the first 2 I did it properly but in the 3 I think I didn’t brace properly and towards the end of that final rep , about 5-10 cm off the ground, my back just did a popping noise and made me lose control of the weight slamming it onto the ground. This scared me as it’s only been around a year since I started working out and only a month of deadlifting, because I do feel something on my lower back but it’s not necessarily pain it’s also a mix of soreness, do you know what that could be?

Couldn’t find the shoulder and hip mobility exercises on your Chanel

Greaaat video! May I ask, How do I cure sciatic pain from deadlifts? How do I proceed if i reaaaallly love deadlifting and dont want to stop?

I'm curious if when most people complain about back pain, they are simply talking about back soreness. I have trained many clients on the deadlift, and rarely have I had clients say they feel a pinch or a sharp pain. It's usually a dull soreness, which is okay because the lower back muscles are under load. Usually, the soreness goes away after a couple of days, and if they're consistently training, it goes away entirely.

I have pretty much tension and pain while doing deadlifts and all exercises where waist is involved . After finished workout it goes away . I just started waist and leg exercises is it common problem?

I know now my problem to why my lower back is in pain. Yesterday I was going for a pr on squat (315 pounds) on I know my back was slightly round.

Is it ok to have lower back soreness after deadlift ?

Pain is just your body saying that you form sucks...

One Problem is that many people deadlift in slight lordosis/hollow back position out of fear that they might round their backs too much. This can and will likely in the Long run lead to lumbar spine pain or injury. Well coordinated overall core musculature is needed (especially transversal). So: All lifters, go practice Pilates in conjunction with your lifting workouts!

I like doing partial deadlifts I feel like they are a lot safer

I deadlifted 3dqys ago and people say i have a good form but now i have never had such a terrible pain in my lower back any tips?

I find 99% of back injuries on deadlifts and rows occur when the spine appears perfectly neutral. I honestly think these are just risky exercises and the risk increases with the load. I believe in the deadlift as a fundamental movement pattern and to teach people how to tighten up the body for heavy movements but in terms of progressing it significantly I have all but abandoned it as a trainer. Just my two cents. There is not enough reward in either muscle gain or functionality for me to obsess over getting people to do it progressively but I’ll often teach it foundationally.

Thanks boet

I did gym for 2 months and my back sometimes stings when i lower or try to raise something heavier.

I haven't had a problem with back pain until last week. Upped my weight a bit and felt the same soreness the next days. But this week I'm trying to do them and I can feel some hurt there in my lower back. Cant seem to have a full session today. Also last week I did hurt myself while doing barbell lunges. Made me stop my session early. And now this back discomfort. Ahh! Feels like I haven't done anything in over a week

I can't deadlift without a belt anymore , last tie i hurt back doing deadlifts i could walk for 2 weeks , terrible agonising spasms .... I now only use hex bar which is perfect

Did my last deadlift almost 2 months ago, and am currently still experiencing lower back pain which is slowly moving up to my middle back, I think I screwed my form up

im doing it with the straightest back in the fucking west and still get pain running next day after deadlifts

I feel like my spine is neutral and by looking at it, it is, but somehow I still feel like I'm lifting too much with my lumbars and the result is that my lower back hurts.. any suggestions?? 😬

I was deadlifting with kettlebells and this week i took a barbell and deadlifted and it felt so great but the next day i had low back pain and i was like omg i love deadlift and what am i doing wrong.... so thank you for this video :)

Majority of low back injuries when deadlifting are disc derangements (some form of disc bulge) not muscle strains. Since disc fibers heal poorly, the low back pain becomes episodic. Especially with flexion exercises (deadlifts, ab/core workouts and bend over rows). Deadlifts= poor return on investment

racks pulls its best way,more safe and more concentrate exercise,its the king base

any one know why my mid left back hurts after deadlifting I asked Everyone I was with if my back was straight They said it was so any one know why ?

Obviously, having a neutral lumbar spine is probably a good idea. But the main reason people hurt their back weightlifting is because they’re not BREATHING AND BRACING properly.

I have performed deadlift of 20kgs(left 10kg and right 10kg) of 3 sets 12 reps. During the 1st set only i felt pain but i thought it might something else and continued back exercises like lat pulldown 20kg, bent rows of 15kg and went home..... Next day onwards i was feeling slight pain between lower back and left butt..it went away after 1 week but Now i am getting slight tingling between front quad and knee and sometimes calf pains... I really don't know deadlifts can cause this injuries....i will never touch deadlifts again My age is just 26. I really want my normal life still hopping...please anyone help me🙏🙏🙏how long it will take to heal?

This video is more for amateurs. what about really heavy deadlifting? And really good deadlifting form. Should you have lower back pains then? I’m 75kg and I have deadlifted 125kg with lots of reps but I always get pains. bad genetics?

I need help 😭, I got lower back pain from bad form on deadlift(too much back) and I've been having a continuous throbbing/aching pain on both left and right sides of my back and its killing me. Help

Ya bro I freaked up my back not having proper form

I have a neutral spine when I deadlift but I still have to deal with injuries. However I train very heavy, I only weigh 115 lbs but I rep out 305 lbs on deadlift. But I am a competitive powerlifter and I don't want to stop because its going to ruin my progress so I don't know what to do :(

Not only lower back but my whole back is paining , after the deadlift today was the second day of pain And also i am a beginner , i did deadlifts first time But now it is hard for me to even bend a little

Tried to lift a small wood hut,to,put a 2x4 under,to get it level,pull something on my lower back,it’s been 3days still having hard time to squat,and.....I hope this will help,sometime in the future lol,peace everyone have a great day

I loved how you used a valid research paper at the start, it gave me hopes for the video. UNFORTUNATELY research is lacking big time in the rest of the video. You dont NEED neutral spine for deadlifting, NOR IS IT INJURIOUS TO DEADLIFT WITH A FLEXED SPINE. As you said, powerlifting and strongman have low injury rates, if you've ever been or seen a PL o Strongman meet you'll see more back flexion than neutral spines. Tell people that their back is like a clip that will break with multiple flexiones (even unloaded as shown in the video) is not only RIDICULOUS but causes a huge nocebo effect. Such as "oh I flexed my back during a deadlift and now it hurts, is probably broken, I'll never deadlift again or take a month off training" WANNA KNOW THE REAL REASON YOUR BACK HURTS AFTER DEADLIFTING? You're probably giving more stress to your body than it can adapt to. Same as if you go to the gym and to 10x10 on barbell curls (given that you're not used to that). Most people are gonna take that pain the next day as a positive sing, or maybe just not negative. PLEASE STOP WITH THE NOCEBO EFFECT. Thanks. PS: with this said I'm not saying I teach new lifters to deadlift rounded, I don't. But that's a whole different discussion. Just don't say things that aren't true and risk other peoples views towards training and affect their lifestyle

My spine dont hurt but my lats are just killing me. I have been deadlifting evry 2 days per week when i do my back trainig day,always going for intensity over volume. But my last deadlifts left me whit a n insane lats pain for about 5 days. Today i tought id do some deadlifts,even tho i felt i was not fully recovered. And now i feal like im dying cause of the pain in my lats What is this?

I'm sure I did it right(back almost straight with little arch due to chest out) earlier as the one who teaches me the form is watching and he kept saying good job but still my lower back now f***in hurts like I can't move anymore.

I just spasped out my lower back dead lifting

Remember the warm up is also important :D

I think this is directed toward conventional deadlifts. If you are doing sumo dl proper, you should have very little back problems.

So I’m fairly new to rmdl and yesterday while I was on 5th rep and all the way lowered, I heard a pop on my lower back, I dropped the bar and immediately felt pain. My back feels stupid stiff, can’t bend, turn or twist, and lastnight sucked. This morning I’m in soo much pain, I can’t even get up off the bed. Idkw to do, am I totally screwed cuz it feels like I am.

Im here after blowing out my back. Idk what to do anymore

I have done deadlift one month ago and I am having back pain back then what should I do plzzzzzz tel

Any info on how one can recover from an injury sustained through incorrect form during a deadlift. Form is usually spot on but one bad lift. Felt a slight crack in Lower back which right now is causing shooting pains to the back of my right leg. Have tried searching up stretches etc but would like something more concrete. Love your video and will from now on strive to maintain correct form as per your amazing info.

I’m 15 and I went for a Pr of 315 and my back is sore. I hope it’s not serious injury. No more ego lifting

Also putting down the weight is also a big reason for lower back

If your new to deadlifts start light and work your way up, if you tucked up your lower back doing deadlifts start deadlifting again with small weight it will make it better

I have performed deadlift of 20kg for 12 reps... 3 days after i am getting lower back pain. Please help me anyone 🙏🙏🙏🙏🙏its been 36days pain is not reduced

You sound like Danger Dolan

i lift a heavy weight woman from standjng position then i feel back pain and right leg is this deadlift?

I lifted some heavy boxes of tiles yesterday, a ton in total of movement and packing Then I lifted about 20 50lbs sacks of thinset, my entire back is a bit sore, is that a big issue or will it recover with rest?