Deadlifts are one of the most effective full-body exercises that target multiple muscles, especially in the posterior chain. This includes the glutes, hamstrings, and lower back, which is why it’s often referred to as a glute and hamstring builder. However, one of the most common mistakes made while performing deadlifts is lifting the weight using the lower back, which can cause pain or even lead to injury.
If you’ve experienced lower back pain after deadlifting, you’re not alone. Let's see why this happens and how you can avoid it with the help of simple precautions. Why Does My Back Hurt After Deadlifts?One common cause of lower back pain after deadlifts is DOMS (Delayed Onset Muscle Soreness), which refers to muscle soreness felt after strenuous exercise.
When you perform exercises like deadlifts, you create small tears in the muscle fibres. As your body heals, you might experience soreness, which can last up to a few days. According to Lauren Wentz, PT, DPT, and CSCS, DOMS often feels like an overall muscle ache and stiffness, rather than localized pain in the joints.
If you’re feeling muscle soreness, it’s usually in your hamstrings, glutes, or quads, but if the soreness is concentrated in your lower back, there may be a form error while lifting. For example, rounding your back or not engaging your core could place undue pressure on your lower back muscles, causing pain. If the pain feels sharp, or you’re experiencing symptoms like tingling, numbness, or pain.