How to fix lower back pain after a deadlift?
Low Back Pain is a common ailment experienced by athletes and active individuals of all ages. Deadlifting is often a movement pattern included in strength training programs, and can increase the risk of low back pain due to the amount of weight lifted, poor lifting mechanics, and stress placed on the spine. Fortunately, Hercules Performance and Physical Therapy can help you fix your low back pain while deadlifting.
1. Mobility
A simple method to sure up your deadlift and protect your spine from back pain is mobility. A simple reach forward and touching the ground can give excellent insight into hamstring length and tolerance of your back to forward bending. If your looking to deadlift or pull from the ground, you must be able to at least get your figure tips to the ground. If you experience inability to touch the ground and the sensation is in your hamstrings, then follow the below exercises. However if you reach forward and get numbness/ tingling or sharp shooting pain down the leg- this is your sign to call a Doctor of Physical Therapy at Hercules Performance and Physical Therapy. Follow these steps to begin to clear up mobility limitations effecting your deadlift. Watch the video for more details.
1) 90/90 Hip Rotations
2) Hip Airplane
3) Posterior Banded Hip Flexion
2. Strength Balance and Core
Strength balance is another key factor in managing low back pain in the deadlift. Often, muscle imbalances especially single leg and core related can contribute to low back , with certain muscles becoming overactive while others are underactive. An individual strength balance program program can help correct these imbalances. The common imbalances include lateral core, glute meds, bracing with core and single leg strength imbalances especially in SL RDL. Include in your training, single leg strengthening including SL RDLs to improve the side to side strength difference to allow for less shear on your low back and spine, decreasing the likelihood for that low back pain with deadlift. Follow the routine below to improve your strength balance for hip impingement in the squat.
For Birddogs: Aim 3x a week for 3 sets of 10 reps on each side (without over arching back): https://youtu.be/Ejsrr1BA1z8?si=Xq-JNzXGZV7WAPQL
For SL Barbell RDLs: Aim for 1x a week of 3-4 sets of 8-12 reps at 35-50% of deadlift 8 rep max: https://youtu.be/bbpGhLx7V88?si=h01TZstGXMivwci9
Single Arm Farmer’s Carry: 2x a week of 2 sets each arm of AHAP 50 meter (goal is 30-40% of deadlift or goal deadlift in each arm): https://youtu.be/-4cDMaXjQZ0?si=XJGjDLB6uJ4v13jX
3. Mechanics of a Deadlift
Deadlifting mechanics have a wide variety of styles. However there are some simple points to follow. Proper deadlift mechanics involve maintaining a neutral spine, engaging the core in a 360 pattern, and ensuring proper set up over the bar. A performance movement coaches at Hercules can provide personalized advice on deadlift mechanics, helping you to deadlift safely and effectively despite low back pain. If you'r on your own, film your deadlift, this is not an exhaustive list, but a great head start!
Neutral spine
Engaging the core in a 360 pattern like a soda can
Proper start position with shoulders over the bar - this recommendation changes if it is more of a clean pull.
Engage lats by taking slack out of the bar and pulling back on the bar to the shins.
Watching out for knees shooting backwards.
Pushing from the ground instead of pulling.
Pulling from a proper height for your leverages and mobility (this may be limited more by your non changeable structure than true mobility). Seek personalized recommendations on how to adjust this variable.
4. Programming for Deadlifting with Low Back Pain
Finally, the right programming is essential for imprint your low back pain while deadlift. As with squatting, this involves a gradual approach, starting with pain-free exercises and slowly increasing intensity and volume as your hip mobility, strength balance, and mechanics improve. It's also important to include rest days to allow for recovery and to avoid exacerbating the impingement. To keep the low back pain away, you must build back stronger and more mobile than you were prior. This involves progressive individual programming to keep this problem from rearing its ugly head again especially if you are a CrossFit athlete, Paddle boarder, or function fitness enthusiast in Jupiter or Vero Beach, FL.
In conclusion, low back pain doesn't have to mean the end of your deadlifting routine. With a focus on mobility, strength balance, proper deadlift mechanics, and smart programming, you can continue to deadlift safely and effectively. If you're in Jupiter, FL, and need help managing low back pain, our performance physical therapy team is here to help.
If your active adult, Cross-Fit athlete, functional fitness enthusiast, dealing with low back pain and need more of an individual approach in the Jupiter, Juno Beach, Tequesta, or Vero Beach, FL area, call Hercules Performance and Physical Therapy at (561) 320- 1602 or Schedule a Free 15 Min Discovery call.
-Dr. Alec Spano, PT, DPT, CSCS, Cert DN, PN1
