repkin
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Posted by u/5k_nerd路

Why do I feel back pain from deadlifts even with proper form?

TL;DR: Deadlifts can cause back pain even with proper form due to high spinal load.

I've been deadlifting for a few months now, focusing on perfecting my form. I keep my back neutral, engage my lats, and use an appropriate weight, yet I still feel discomfort in my lower back. A recent study by McGill et al. (2016) showed that even when performed correctly, deadlifts can still stress the lumbar spine due to the high load and the biomechanics involved. Am I missing something, or is this just a part of the deadlift experience?

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u/midwest_lifter路

You might be pushing too hard too fast. Lower the weight and focus on form until you're confident. I've been there, bro. Sometimes you need to dial it back to build it up.

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u/powerliftingpanda路

I just started deadlifting, and honestly, I felt some discomfort too. I think it's about finding the right balance with weight and form. Just keep practicing and maybe add some core exercises. You got this!

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u/5k_nerd路

Facts, even with proper form, the biomechanics of deadlifts can still put stress on your lumbar spine. A study indicated that the load can lead to microtrauma. Tracking your training volume and intensity can also help; pay attention to RPE and don't hesitate to deload if needed.

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u/depressedlifter路

Bro, back pain is just part of the deadlift experience for some of us. I swear I've had more back pain than a sad dad watching a romcom. But like, you should still keep an eye on it.

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u/crossfit_momma路

100%. I can't stress enough how important core stability is. As a CrossFit mom, I've seen so many lift with bad backs because they ignore their core. Integrate some planks and anti-rotation exercises for better support.

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u/recipequeen44路

I used to feel that discomfort too! It helped me to integrate some accessory work, like hip thrusts and glute bridges. They really balance things out and support your lower back. Also, stay hydrated and consider your nutrition; a healthy diet plays a role in recovery. I usually meal prep lentil tacos for a post-lift refuel. Yum!

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u/squat_to_pizza路

this. Like, do you have a solid warm-up routine? I found that stretching and activating my glutes helps a lot before I lift. It's like, suddenly, my back isn't crying.

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u/runningfromcardio路

Yeah, my back used to scream at me too. But it turns out I was just being dramatic. Try foam rolling and maybe some yoga. Just don't roll over into a pizza position, lol. 馃崟

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u/6footdadbod路

Skill issue, dude. Maybe your form looks good, but check your breathing technique too. I used to hold my breath and, surprise, my back paid the price. Just breathe out when you lift and you'll feel way more stable!

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u/rpe_is_life路

Be cautious with how you progress! Sometimes lifters add weight too quickly without focusing on their body's response. Implementing a structured plan like 5/3/1 can give you that guideline to avoid injury while getting stronger.

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u/veganpowerlifter路

Lower back pain can be a sign of muscle imbalances! I suggest you incorporate some mobility work. Try sumo deadlifts or even lighter Romanian deadlifts to ease the strain on your back. Plus, have you tried protein-packed chickpea salad post-workout? Fuel your recovery right!

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u/no_fish_please路

So i feel you, deadlifting can be rough on the back. But, what if you're just not used to the load? Take it slow! Also, have you considered switching to a trap bar? It might help your back out. No fishy vibes there!

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Why do I feel back pain from deadlifts even with proper form? 路 Repkin