30 Perfect Deadlift Techniques to Avoid Back Pain from Deadlift

Deadlifting is a popular and effective exercise for building overall strength and targeting multiple muscle groups. However, many individuals may experience back soreness after performing deadlifts But why do people experience back pain from deadlifts?

In this article, we’ve cleared everything related to this. We’ve added the reasons, solutions, tips, etc. So keep reading this article. 

Why Do Your Back Sore After a Deadlift?

sore back

There are many reasons for soreness in the back. Now you’ll learn about the reasons for lower upper and mid backpain

Mid and Upper Backpain after Deadlift

Experiencing mid-back pain after a deadlift can be attributed to the rounding of the upper back. When the upper back rounds forward or backward during the lift, it places excessive strain on the structures in that area, leading to discomfort and pain.

This rounding of the upper back can occur due to various form errors or attempting to lift weights beyond the capacity of the upper back muscles. In such cases, the structures in the upper back are placed in a disadvantaged position, leading to increased resistance and potential injury.

To prevent upper back pain during deadlifts, it is essential to focus on maintaining proper form. This involves keeping the upper back flat and avoiding rounding or excessive arching. Also, lifting weights within your strength capacity and gradually progressing can help prevent overloading the upper back muscles.

By prioritizing correct form, avoiding excessive weight, and gradually increasing intensity, you can reduce the risk of rounding the upper back and experiencing mid-back pain during deadlifts.

Lower Back Pain From Deadlift

Soreness in the lower back after deadlifting can occur due to the substantial mechanical stress placed on the lumbar spine, which is the region below the ribs and above the hips. Beginners often experience this soreness, but even experienced lifters can encounter lower back pain if they do not prioritize proper form during each repetition. When performing deadlifts, it is crucial to maintain the correct form to avoid excessive strain on the spinal extensor muscles, also known as the lumbar paraspinal.

These muscles provide stability during the exercise but should not bear the brunt of the workload. Ideally, the larger muscles, such as the glutes and hamstrings, should bear most of the load. To prevent this additional strain, it is essential to avoid rounding the back during deadlifts. This common mistake can contribute to lower back pain. Instead, focus on maintaining a neutral spine position throughout the entire exercise.

What If The Pain From Deadlifting Is Only On One Side?

If you experience pain primarily on one side of your back after deadlifting, it could indicate favoring one side of your body over the other during the exercise. Like having a dominant hand, most individuals also have a dominant side regarding muscle development and strength.

It is common to unconsciously compensate for weaknesses by relying excessively on the firmer side. Prioritizing proper form and technique during deadlifts is important to address this issue. If your form is compromised, it is recommended to train with a lower weight that allows your entire body to handle the load effectively. Gradually, as you improve your strength and balance, you can increase the weight to more challenging levels. This approach will help prevent imbalances and reduce the likelihood of experiencing pain on one side of your back.

How Long Will It Take to Recover Backpain?

If you ask for recovery time, there is no definite answer. It is recommended to wait until all pain and discomfort from a deadlifting injury have completely subsided before attempting another deadlift. Generally, this recovery period can range from 1 to 2 weeks. During this time, you can focus on activities that promote core stability and help prevent future injuries. Consider incorporating exercises such as:

How to Do a Proper Deadlift to Avoid Back Pain?

Next time you must not want to experience the same pain, right? That’s why we’re here with this segment. 

Starting Position

deadlift starting position

  • Stand with feet shoulder-width apart, knees slightly bent, and weight distributed evenly between the ball and heel of your foot.
  • Place the weights (dumbbells, kettlebells, or barbells) on the floor slightly in front of your feet.

Core Engagement and Hinging

  • Contract your core (imagine someone’s about to punch you in the stomach).
  • Hinge your hips back as if to tap a wall behind you with your butt while keeping your chest and head reaching forward.
  • Maintain a neutral spine position, with your ribs stacked over your hips, and avoid arching your back.

Lowering the Weights

  • Continue hinging until your hamstrings don’t allow further movement.
  • Bend your knees while keeping your hips back and lower your body until your hands reach the weights on the floor.
  • Inhale to prepare for lifting the weights, maintaining a straight spine.
  • Grip the weights in both hands, squeeze your shoulders together, and keep them down your back.

Lifting the Weights

  • Exhale and squeeze your glutes to initiate the movement.
  • Drive your hips up and forward, pressing the ground away from you as you stand with the weights in your hands.
  • At the top of the movement, ensure your hips are fully upright, glutes squeezed, butt tucked under, quads tight, and core engaged for back protection.

Lowering the Weights and Repeat

  • Hinge your hips backward, with your head and chest reaching forward, and keep the weights close to your body.
  • Lower the weights back down to the ground.
  • Repeat the exercise.

Romanian Deadlift Technique to Avoid Back Pain

romanian deadlift technique

Now it’s time to show how to perform the Romanian deadlift properly.

Starting Position

  • Stand with feet shoulder-width apart, knees slightly bent, and weight evenly distributed between the ball and heel of your foot.
  • Hold two dumbbells, a kettlebell, or a barbell in your hands in front of your upper thighs.

Core Engagement and Hinging

  • Contract your core (imagine someone’s about to punch you in the stomach).
  • Hinge your hips backward, aiming to tap a wall behind you with your butt while maintaining a forward chest and head position.
  • Keep your ribs stacked over your hips, and avoid arching your back.

Lowering the Weights

  • Keep the weights tight against the front of your legs as you move downwards to engage your lats and stabilize the spine.
  • Squeeze your shoulder blades together.
  • Pause when your hamstrings limit further descent, and avoid rounding your spine.

Lifting the Weights

  • Exhale as you squeeze your butt and drive your hips forward.
  • Push the ground away from you with your feet.
  • Ensure your pelvis, hips, and shoulders hinge as one unit, returning to the starting position.

Things to Consider While You Deadlift to Prevent Backpain

To deadlift without risking lower back pain, it’s crucial to focus on maintaining proper form throughout the exercise. Follow these essential guidelines:

Head Position: Maintain a neutral head position by looking down at the floor with your chin tucked. Align the back of your head with your flat, straight back and spine.

Alignment and Setup: Ensure your knees align with the middle of your feet as you reach for the barbell. Keep your shoulders directly over the bar to maintain proper alignment.

Breathing Technique: Exhale fully before lifting to engage your abs and obliques, known as the anterior core. This helps stabilize your core and reduces stress on the lower back.

Hip Hinge: Remember that the deadlift is primarily a hip-hinging movement. Shift your weight slightly back and then forward as you lift the weights and stand. Learning a proper hip hinge technique will help reduce stress on your lower back and effectively engage your glutes, hamstrings, and calves.

By adhering to these principles and practicing proper technique, you can minimize the risk of lower back pain and ensure that your glutes, hamstrings, and calves are effectively targeted during the deadlift exercise.

How to Relieve Back Pain After a Deadlift

yoga pose to reduce back pain

Now let’s learn a few tips to relieve back pain after a deadline.

Rest and Time: To allow for proper recovery, refrain from deadlifting until the pain subsides. Muscle soreness and minor strains typically resolve within 12 weeks, gradually diminishing discomfort.

Ice and Heat Therapy: Apply ice to the affected area for 15 to 20 minutes every couple of hours during the first three days to reduce swelling and pain. After the initial three days, switch to moist heat packs for 15 to 20 minutes. Avoid heavy lifting and refrain from flexing your spine.

Consult a Doctor if Needed: If rest and icing do not provide relief, it is advisable to consult a doctor. They can assess your condition and recommend appropriate treatment options based on their examination.

Gradual Return to Activity: Once you start feeling better, you must not be overly cautious. Gradually reintroduce movement and exercise. Focus on perfecting proper form with light (or zero) weight until you regain confidence and can increase your workload safely.

Can Deadlifting Help Ease Back Pain?

Contrary to a common misconception, deadlifting is not inherently risky for the back. Previous research indicates that deadlifting, when performed correctly, can be beneficial for individuals with mechanical low back pain (MLBP). Incorporating deadlifts into a rehabilitation program can potentially lower pain scores and enhance lower back function.

It is important to note that proper form and technique are crucial when engaging in deadlifts to ensure their effectiveness and safety. When executed correctly, deadlifting can contribute to alleviating back pain and improving overall function in individuals with MLBP.

Other Causes of Backpain

Now we’re adding a few other causes you can experience back pain.

  • Muscle Strain: Overexertion, improper lifting techniques, or sudden movements can strain the muscles and ligaments in the back, leading to pain.
  • Poor Posture: Prolonged sitting or standing with poor posture can stress the back muscles and lead to discomfort.
  • Herniated Disc: A herniated or slipped disc occurs when the soft inner portion of a spinal disc pushes through the outer layer, potentially pressing on nerves and causing pain.
  • Sciatica: Sciatica refers to pain that radiates along the sciatic nerve path, typically caused by compression or irritation of the nerve roots in the lower back.
  • Arthritis: Conditions like osteoarthritis or rheumatoid arthritis can affect the spine and cause back pain.
  • Spinal Stenosis: Spinal stenosis involves narrowing the spinal canal, which can put pressure on the nerves and result in back pain.
  • Structural Issues: Structural abnormalities, such as scoliosis (sideways curvature of the spine) or lordosis (excessive inward curvature of the lower back), can contribute to back pain.
  • Injury or Trauma: Accidents, falls, or sports-related injuries can cause back pain, including fractures, sprains, or strains.
  • Medical Conditions: Certain medical conditions like kidney stones, endometriosis, or infections can cause referred pain that manifests in the back.
  • Stress and Psychological Factors: Emotional stress, anxiety, and depression can contribute to muscle tension and exacerbate back pain.

It is essential to consult with a healthcare professional to accurately diagnose the cause of back pain and develop an appropriate treatment plan.

Frequently Asked Questions (FAQs)

Here we’re adding some common queries related to today’s topic.

Is it normal to have lower back pain after deadlifting?

Some muscle soreness in the lower back is normal after deadlifting, especially for beginners. However, severe or persistent pain may indicate an injury or improper technique. It is essential to assess and adjust your form, seek guidance from a qualified professional, and gradually increase the intensity to avoid excessive strain on the lower back.

What should I do if my back is sore after deadlifting?

If your back is sore after deadlifting, giving your body time to rest and recover is important. Avoid deadlifting or any activities that exacerbate the pain. Applying ice to the affected area and taking over-the-counter pain relievers may provide temporary relief. If the pain persists or worsens, consult a healthcare professional for proper evaluation and guidance.

Are there alternative exercises to deadlifts for reducing back pain?

Yes, there are alternative exercises that can help reduce back pain. These may include exercises focusing on core stabilization, such as planks and bird dogs, and exercises strengthening the posterior chain muscles, such as glute bridges and Romanian deadlifts. Working with a healthcare professional or a qualified trainer is essential to determine the most appropriate exercises for your needs and goals.


In conclusion, experiencing back soreness after a deadlift can be attributed to various factors. The mechanical stress placed on the lumbar spine during the exercise, improper form or technique, and muscle imbalances can all contribute to back pain. It is essential to prioritize proper form, maintain a neutral spine, and engage core muscles.


Disclaimer: This content is for informational purposes only and does not replace professional medical advice, diagnosis, or treatment. This information is not comprehensive and should not be used to make health or well-being decisions. Consult a qualified healthcare professional with questions about a medical condition, treatment options, or health regimen. This website or the content should never replace professional medical advice.

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