Deadlifts Hurt My Back

Okay, guys. My name is Dale Nelson and I work with busy business guys on proving their health, nutrition and fitness to improve their work performance. Today’s question is, “Dead-lifts hurt my back. What does this mean and what are my options?”

So, dead-lift is a renowned exercise for injuries. It scares a lot of people to the point where people who have never lifted a bar won’t touch a bar for fear that dead-lifts are going to hurt, cause an injury or hurt them, things like that. A lot of the … So, if the back is hurting as a result of the dead-lift, it could mean that you’re not engaging your glutes and your core is not strong enough to support that weight or it could mean that the bar is too low and you don’t have the mobility to get down there to lift it up in the first place.

Chances are if your back is hurting because you’re trying to lift a heavy weight from the ground, first thing that you would do is reduce the weight and elevate the bar. So, the higher up the bar is, the less strain on the lower back and the lighter it is, the more chance you have of activating through the butt muscle, the glute muscles to get that core into a nice set position before the lift rather than trying to hinge that bar up like an angry cat with that big bent back that causes a lot of pain to a lot of people. So, making sure that back is nice and flat, the glutes are engaged, the legs are tight, the upper body’s engaged, the bar’s elevated, it’s a little bit lighter and then trying to lift that and see how it feels.

So, your options are lift the bar. So, elevate the bar. Decrease the load or we change the exercise. So, if you find that you’re still focused, the glutes are engaged, the back is nice and flat and that the bar is still causing you pain, chances are this could be something that stems from something a bit further. It could be hip related. It could be disc related in your back that’s just causing that pressure.

So, if you’ve done all that and you’re still experiencing a bit of pain, sounds like you have to do a bit of core development to build up that support. So, you want to build up the strength in the core region to build up that support in the back, which is going to take away that pain from the pressure of the weight on your spine. So, if you’re still experiencing pain after you’ve made the bar lighter, you’re technique is better, the bar is higher off the ground but that back pain keeps coming back, time to get rid of the bar for now, focus on that core, building up that good mobility and then coming back to it at a later date.

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