Lower back pain after dead lifts anyone?

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pressju

Cathlete
Hey there forum-ites. I have had some real lower back pain in the last 2 weeks, especially after doing dead lifts and dead rows. I tried lightening the weight but it still hurts. Anyone else experience this? Thinking I will cut them from the routine and sub something else.
 
Definitely stop. Lower back injury is not something to mess around with.

I just do hyperextensions on a machine at the gym--very light weight, 4 sets of 15. Mostly to keep the waste trim & strengthen the lower back without building.
 
Are you doing stiff-legged deadlifts? They seem to put more pressure on the lower back whereas if you slightly bend the legs that seems to take some of the pressure off the back.
I'd stop for a few weeks and then go very light to see how it feels. I wouldn't give them up though unless you find that your back absolutely can never tolerate them. Deadlifts are an important core exercise in weight training.
T. :)
 
Make sure you keep your shoulders back, and your back flat as you bend down. In other words, be careful you aren't slouching or rounding your shoulders without realizing it. Also, as Trevor suggested, try bending your knees. You don't have to go past your knees with the barbell or dumbells to work the proper muscles. Not going down past your knees may help relieve the lower back pain. Also, be sure you aren't using too heavy a weight. I know I always think I can go heavier on dead lifts, but my lower back feels it when I try to. I generally use about 10# less on those than I would on squats. Just a gauge for me, and that of course won't apply to everyone. As for dead rows, having a "tabletop" back is very important, as is tightening your core when you do them. If you're already doing all this, maybe you just need a short rest before you put them back in? Dead lifts are important to core training. Hope this helps, and I hope you feel better soon!

Carol
:)
 
Hi, I have pain doing deadlifts also. I had herniated disc surgery a few years back and the surgeon told me to never do deadlifts as this will hurt my lower back. I can do lunges, squats with a stability ball, chest, abs, one armed rows, pulldowns, etc. But deadlifts are out. Some people can do them and some of us cant wothout pain.

Hope this helps,
 
I've also given up on deadlifts. I always end up with lower back pain. For some reason, I'm okay doing deadrows, however. I'm sure my form is off on the deadlifts, but unless one of you lives nearby and can check out my form, I think I'm out of luck!! If I'm doing a lower body workout, I usually substitute hamstring curls on the machine I have at home. (I know that doesn't give quite the same results as deadlifts). If I'm doing an upper body workout, I often drop down on the floor and do Pilates swimming or the superman.

Shelbygirl
 
I did big time. I have never had back problems until I did deadlifts. I quit doing them altogether. I don't really think I am missing out on anything either. I don't have a problem with deadrows though, but I would stop if it bothers you. It's not worth messing up your back.
 
I have struggled with back pain forever and it all started doing deadlifts. I refuse to them anymore and substitute "superman's" instead. I urge you to stop doing them if you feel pain, that is not a good sign.
Debbie in OH
 
Deadlifts get a bad rap to be frank. If your back hurts when doing them then there's a flexibility/muscle weakness/structural problem or a technique problem. Take a few weeks from doing them, perhaps substituting something like a back lever flex machine or something similar. Then try doing them again and get someone who knows what they are doing to critique your form. Deadlifts are an important compound movement in any weighttraining program, just as squats are, and I wouldn't drop them totally unless your back has some idiosyncracy that doesn't allow you to perform them at all.
I have read of studies that showed that people's back pain actually was reduced by being on a program that included deadlifts. When done correctly this exercise does NOT put undue stress on a normal back.
Good luck!
T. :)
 
My lower back muscles were much strengthened with deadlifts!! I had never done them before I discovered Cathe. Once I figured out correct form, they were doable. My lower back hurt at first, but not the painful kind of "I've torn something!" hurt. More like the soreness of previously under-used muscles. Now, they're fine!!

Just want to add to all: obviously if someone has a herniated disc or other known condition in their spinal cord, they should check with their physician first to make sure specific moves are safe. I know you all know this.

Carol
:)
 
Please make sure that you are also drinking water when you workout. This is very important. If you are the least bit dehydrated, you might be more prone to pulling a muscle.

I always workout with a glass of water handy, and since I've been doing this, I haven't been pulling muscles.

Hope this helps, too. I also think Trevors suggestions are very wise.
 
Thanks all. Think I will lay off them for a few weeks and do some substitute exercises, see how the back feels. My core strength has been greatly increased since doing Cathe workouts (and from yoga) so I think this is a structural issue not a form issue. But will ask my DH to balance a cup of coffee on my back the next time I try deadlifting!!!

Happy day to all.
 
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