Lower back pain after deadlifts is usually a sore, irritated muscle or joint, and most lifters can keep training while it settles. The most common causes I see are fatigue, poor sleep and stress, with technique playing a smaller part. Swap to a variation you can tolerate, keep pain at 3 or 4 out of 10 or lower, and most tweaks feel a lot better within a few days to a couple of weeks.
What causes lower back pain after deadlifts?
I see deadlift back pain in new lifters, experienced lifters and CrossFitters alike. It usually shows up in a few situations:
High-rep sets, where fatigue builds up and your position slowly drifts.
After a bad night’s sleep, when everything feels a bit off.
Midway through a program, when volume and fatigue have been climbing on purpose.
When you try a deadlift variation you haven’t done much of before.
Fatigue, sleep and stress are the biggest factors by far. Technique matters sometimes, usually something small in the setup, but it’s rarely the whole story.
My own deadlift tweaks
I’ve never hurt my back badly deadlifting, but I’ve had a few small tweaks over the years. Most of them happened in the warm-up, which says a lot. They came when my kids were younger and I wasn’t sleeping well. A bad night, then a rushed warm-up trying to sneak a workout in, and something would grab.
When that happened, I’d switch to a different variation or drop the weight. Sometimes, as long as the pain wasn’t getting worse, I’d keep deadlifting. Most of the time it felt a lot better within a few days to a week or two, and it never stopped me from training.
Is back rounding when you deadlift bad?
A little lower back rounding on heavy pulls is common, and a little is usually OK.
For your regular training, I’d practise a technique that aims for a neutral spine. That position lets your hamstrings, glutes and lats help stabilize your spine, and it’s an efficient position to lift from.
When you’re going for a heavy single, most of us are a bit stronger with some rounding. It can get the bar closer to you and give your hips better leverage. It’s an effective strategy for lifting heavier, and it probably carries a bit more risk, so save it for the days you’re testing your max.
How to keep training with a tweaked back
Most lifters don’t need to stop. Depending on how bad it is, I’ll usually swap the deadlift for a variation that feels better:
Trap bar deadlift
Romanian deadlift (RDL)
Block pull (bar raised off the floor)
Tempo deadlift (slow lowering, lighter load)
The rule I use is simple. Keep the pain at about 3 or 4 out of 10, and make sure it isn’t climbing as the session goes on. If it stays steady, keep training. Warm up well before you load it, and expect to be a bit sore the next day.
Getting back to heavy deadlifts
Start with whatever version you can work within: pain around 4 out of 10 or less, a warm-up that feels all right, and not too sore the next day. From there, add weight slowly and build back up to where you were.
Sometimes lifters get stuck at a certain weight and the pain comes back every time they pass it. This is where working with someone helps. A simple add-weight-every-week plan may need to change, and an outside eye can spot what’s holding you back.
How we treat deadlift back pain at Highlands
At our Kanata clinic, the first visit is about figuring out what set the tweak off (sleep, stress, a jump in volume, something in your setup) and what we can change. We calm things down with hands-on care like soft tissue work, mobilization, adjustments, acupuncture or taping, then plan your training around it so you keep lifting.
Many of the lifters I treat also use massage as part of their routine. Regular soft tissue work helps them move better and recover between hard sessions, and it fits well alongside chiropractic care during a heavy training block.
Deadlift advice I disagree with
Lifters with a sore back get told to never deadlift again, always keep a neutral spine, wear a belt, stretch their hamstrings or stop lifting until it’s gone. Some of that helps some people. None of it is a rule. I’d never tell anyone to stop deadlifting for good. My approach is to find what created the problem for you and change that.
When it’s more than a tweak
Numbness, tingling or weakness in your leg or foot can mean a nerve is involved, and that’s worth getting assessed. Loss of bladder or bowel control, or numbness in your groin, needs emergency care right away.
FAQ
Should I stop deadlifting if my back hurts?
Usually, no. Swap to a variation that feels better and follow the 3 or 4 out of 10 pain rule above.
How long does a deadlift back tweak take to heal?
Most minor tweaks feel a lot better within a few days to a couple of weeks. If it’s not improving after two weeks, or it keeps coming back, get it assessed.
Will a lifting belt prevent back injuries?
A belt can help you brace on heavy sets, and plenty of lifters like using one. It won’t prevent a tweak on its own, especially when fatigue and poor sleep are behind it.
Can a chiropractor help with deadlift back pain?
Yes. We assess what’s sore and what led to it, use hands-on treatment to calm it down, and adjust your training so you can keep lifting while it heals.
If a deadlift tweak isn’t settling after a week or two, or it keeps happening at the same point in your program, book an assessment with Dr. Josh Kiely or Dr. Stephanie Bonneau at our Kanata clinic.
