Lower back pain after deadlifts

[quickfastbig]

i've made a few threads related to back in the passed few weeks, but anyways, should my lower back course with a mild pain after I do a set of deadlifts? Sometimes it sort of just throbs after I do a set, of course, it goes away after a while but sometimes upwards of 5-6 days later my lower back still has a bit of pain...... is it my form is this normal?


I deadlift 190 for 4 sets of 8 and I do 2-3 warm-up sets moving up in weight, for example:

100lbs x8

140lbs x6

160lbs x4

190lbs x8x8x8x8

[68JavelinSST]

i've made a few threads related to back in the passed few weeks, but anyways, should my lower back course with a mild pain after I do a set of deadlifts? Sometimes it sort of just throbs after I do a set, of course, it goes away after a while but sometimes upwards of 5-6 days later my lower back still has a bit of pain...... is it my form is this normal?


I deadlift 190 for 4 sets of 8 and I do 2-3 warm-up sets moving up in weight, for example:

100lbs x8

140lbs x6

160lbs x4

190lbs x8x8x8x8

Upload a video. If you have throbbing pain in your back almost a week after back day, I guarantee your form is atrocious.

[quickfastbig]

Upload a video. If you have throbbing pain in your back almost a week after back day, I guarantee your form is atrocious.

lmao, okay not a week after (throbbing) but I can arch my lower back and feel a mild ache that lasts a second after, and I deadlifted last Saturday.

[Rocketball]

Throbbing back pain after a week?

Stop deadlifting for a few weeks (substitute something like back squats or front squats), then get help from someone with expertise before you hurt yourself.

Honestly, what you're probably doing is failing to push forward with your hips and glutes once your bar passes your knees, and as a result you're moving most of the stress to your lower back. Or, you're making the mistake of hunching over the bar rather than maintaining neutral spine posture.

Basically, don't do this.

http://www.youtube.com/watch?v=HUMlV7irPPY

After I do deadlifts, my back is tired (sometimes so tired I can barely stand up straight). But I never feel pain. If I feel anything close to pain, I stop immediately and ditch my set. Trust me, physical therapy is expensive, and not guaranteed to fix stuff (bad bench press form led to me tearing my left labrum, it may never heal).

[quickfastbig]

Throbbing back pain after a week?

Stop deadlifting for a few weeks (substitute something like back squats or front squats), then get help from someone with expertise before you hurt yourself.

Honestly, what you're probably doing is failing to push forward with your hips and glutes once your bar passes your knees, and as a result you're moving most of the stress to your lower back. Or, you're making the mistake of hunching over the bar rather than maintaining neutral spine posture.

Basically, don't do this.

http://www.youtube.com/watch?v=HUMlV7irPPY

After I do deadlifts, my back is tired (sometimes so tired I can barely stand up straight). But I never feel pain. If I feel anything close to pain, I stop immediately and ditch my set. Trust me, physical therapy is expensive, and not guaranteed to fix stuff (bad bench press form led to me tearing my left labrum, it may never heal).

Thanks for the lengthy reply I realize deadlifts are no joke at all. Thankfully I've only been deadlifting for about a month and a half and I can make these corrections now. Oddly enough I've made gains, so I don't know what the hell is up!

It's not throbbing after a week, I should have clarified in my OP. It's throbbing during and after my sets but the pain subsides until the next day where it starts to physically hurt to arch my back at the bottom for 5+ days. It's not excruciating pain and I don't actually even feel it during daily life, but when I make an attempt at arching my lower back it does ache.

Also, another thing I think I may be doing is arching my lower back when I deadlift, this is bad, right? When I say 'arching' I mean downwards, not the other way. Maybe I can explain easier with this diagram below:

Example 1 is closer to how I find myself deadlifting, especially in the last sets of deadlifting. example 2 is what is correct, yes? Or no?




I have no idea. The diagram may be a bit exaggerated, I tried to draw it best I could. Thanks for the replies though, I'd rep if I could, but I think knowing you potentially saved some kid's back is rewarding enough I hope, lol, thanks again guys - I don't want to screw myself over.





Oh and I should also clarify, I have trouble on the negative part of deadlifts. I don't know how properly lay the bar down, I think.

[lilzzs]

I had the same problem when I first started working out and every once in awhile I might get the pain back.

I mainly get that mild pain when I do bad form, you can do bunch of perfect reps, and it only takes 1 bad rep to give you that pain. Also make sure you don't rest to long, if you go of and talk to someone for a little while and then come back to dead lift make sure to stretch and warm up again, because the longer you rest the more your muscles become fatigued.

At my gym they all yell at me if I'm texting lol they hate it, because if you rest to long between sets you will I guess pull a muscle and my form isn't perfect if I'm not concentrating on the exercise and I might lift up to fast and BOOM mild pain.

So my advice is you can continue dead lifting, just take your time, think about what your doing, don't strain yourself, don't play around, do your lift and take your time, and rest right.

I'm not being harsh but at 16 I know I fooled around a bit, and would get weird pains all the time.

Hope I helped a little bit. haha

[AntonioWright]

I had the same problem when I first started working out and every once in awhile I might get the pain back.

I mainly get that mild pain when I do bad form, you can do bunch of perfect reps, and it only takes 1 bad rep to give you that pain. Also make sure you don't rest to long, if you go of and talk to someone for a little while and then come back to dead lift make sure to stretch and warm up again, because the longer you rest the more your muscles become fatigued.

At my gym they all yell at me if I'm texting lol they hate it, because if you rest to long between sets you will I guess pull a muscle and my form isn't perfect if I'm not concentrating on the exercise and I might lift up to fast and BOOM mild pain.

So my advice is you can continue dead lifting, just take your time, think about what your doing, don't strain yourself, don't play around, do your lift and take your time, and rest right.

I'm not being harsh but at 16 I know I fooled around a bit, and would get weird pains all the time.

Hope I helped a little bit. haha

Don't listen to this guy!

My advice is don't dead lift until your back feels better. When it does, focus on your form with the bar.

[quickfastbig]

I had the same problem when I first started working out and every once in awhile I might get the pain back.

I mainly get that mild pain when I do bad form, you can do bunch of perfect reps, and it only takes 1 bad rep to give you that pain. Also make sure you don't rest to long, if you go of and talk to someone for a little while and then come back to dead lift make sure to stretch and warm up again, because the longer you rest the more your muscles become fatigued.

At my gym they all yell at me if I'm texting lol they hate it, because if you rest to long between sets you will I guess pull a muscle and my form isn't perfect if I'm not concentrating on the exercise and I might lift up to fast and BOOM mild pain.

So my advice is you can continue dead lifting, just take your time, think about what your doing, don't strain yourself, don't play around, do your lift and take your time, and rest right.

I'm not being harsh but at 16 I know I fooled around a bit, and would get weird pains all the time.

Hope I helped a little bit. haha

Yes, thanks for the reply.


Actually, I only rest around 60 seconds between sets. Maybe my problem is I'm not resting enough? I know it's partly form but perhaps it could it be my set times as well.


Just some suggestions that maybe somebody can back up: maybe 4 sets of 8 is too much? Should I lower to 5x5? Am I doing enough warm-up sets prior to deadlifting? Is my rest time between sets not good enough? Should I lower weight and focus on form and build my way up slowly?


Thanks again guys.

Don't listen to this guy!

My advice is don't dead lift until your back feels better. When it does, focus on your form with the bar.

Okay, my back feels about 85% right now.

So, tomorrow's my back/bi day. Should I only do biceps? I love doing lats, can I do bent-over barbell rows/dumbbell rows, or are they too stressful on my lower back as well?

[AntonioWright]

Yes, thanks for the reply.


Actually, I only rest around 60 seconds between sets. Maybe my problem is I'm not resting enough? I know it's partly form but perhaps it could it be my set times as well.


Just some suggestions that maybe somebody can back up: maybe 4 sets of 8 is too much? Should I lower to 5x5? Am I doing enough warm-up sets prior to deadlifting? Is my rest time between sets not good enough? Should I lower weight and focus on form and build my way up slowly?


Thanks again guys.



Okay, my back feels about 85% right now.

So, tomorrow's my back/bi day. Should I only do biceps? I love doing lats, can I do bent-over barbell rows/dumbbell rows, or are they too stressful on my lower back as well?

I wouldn't do any exercises. A couple of days out will not hurt you. Just relax.

[quickfastbig]

I wouldn't do any exercises. A couple of days out will not hurt you. Just relax.

Thank you for the concern. I actually haven't lifted since Monday which was chest and triceps, I have been taking it quite easy, I even skipped legs as to insure total lower-back recovery. Judging by your avatar and progress I have no reason but to take your advice. I think I'll just hit biceps tomorrow because I'm itching to lift - I'll do deadlifts next week and try to look into preforming correct form by watching form-videos. Thanks for all the swift replies guys.


Thread still open to any other advice

[Adamisseyegh]

I wouldn't do any exercises. A couple of days out will not hurt you. Just relax.

to be honest mate i think you only need one working set.... do your warmups and all but don't do 4 working sets... Deadlift takes alot out of you and if your form is not perfect you shouldnt be pushing the intensity up that high... My lower back will feel tight and maybe a slight ache but disappears after a stretch! example 1 is wrong you want to be sticking your arse out and driving with your legs.

p.s. if you can't lift that weight without rounding your back then lower the weight

[MHKhan17]

When using reverse grip, my hips rise faster than shoulders, is this bad? Only happened twice at over 300lbs

If so, what can I do to strengthen glutes and hamstrings as they are proabably weakpoints in the ascension part of the lift?

[quickfastbig]

When using reverse grip, my hips rise faster than shoulders, is this bad? Only happened twice at over 300lbs

If so, what can I do to strengthen glutes and hamstrings as they are proabably weakpoints in the ascension part of the lift?

Oh man, can't believe I'm giving advice in my own thread....try doing hack-squats or sumo deadlifts, they really target the glutes.


http://www.exrx.net/WeightExercises/...HackSquat.html

http://www.exrx.net/WeightExercises/...oDeadlift.html

to be honest mate i think you only need one working set.... do your warmups and all but don't do 4 working sets... Deadlift takes alot out of you and if your form is not perfect you shouldnt be pushing the intensity up that high... My lower back will feel tight and maybe a slight ache but disappears after a stretch! example 1 is wrong you want to be sticking your arse out and driving with your legs.

p.s. if you can't lift that weight without rounding your back then lower the weight

Why only 1 working set? Wouldn't I be under-training?

[MHKhan17]

[QUOTE=quickfastbig;580008811]Oh man, can't believe I'm giving advice in my own thread....try doing hack-squats or sumo deadlifts, they really target the glutes.


http://www.exrx.net/WeightExercises/...HackSquat.html

http://www.exrx.net/WeightExercises/...oDeadlift.html

I get dat dere slight lower back pain the day after from doing DL's as well

[Adamisseyegh]

Oh man, can't believe I'm giving advice in my own thread....try doing hack-squats or sumo deadlifts, they really target the glutes.


http://www.exrx.net/WeightExercises/...HackSquat.html

http://www.exrx.net/WeightExercises/...oDeadlift.html



Why only 1 working set? Wouldn't I be under-training?

This is not under training , if you put a good weight on which hits your lower back traps lats etc then why do you need to over-train it? I mean if you were not complaining about pains i would not say anything... but 4 sets of the highest intensity is hard to handle for anyone... will deff **** up your form..and it obviously has. Don't forget the weights are just a tool to put stress on your muscles, quantity isn't everything. Deads are my favourite lift and i do 5 sets with one working set for 6 reps , if i can do anymore after that working set then the weight is not high enough.

[DahStoryTella]

Yeah, I have some pain after Deadlifts as well. Right after the set, it hurts for a few minutes. After the actual workout, it usually hurts for 3-5 days so I'm usually feeling fine by next week. In my case, this is probably just soreness, but still.

[quickfastbig]

bump


Back feels 95% today, may consider doing light-weight deads and rows just to see how it is, if any further complications arise I will take 2 weeks off of deadlifts minimum. I've come to the conclusion that it was my form that was lacking, I'll lower the weight 15 pounds and maybe drop a set and really focus on form. Thanks guys.

[BitterBlossom]

OP - If the pain continues, I would also reccomend seeing a good chiropractor. In the meantime, follow R.I.C.E

Rest
Ice
Compression
Elevation

Good luck and feel better. Back pain is obnoxious for people who are obsessed with deadlifting and squats.

[TheDarkKnight27]

Is it soreness or pain? Deadlifts are supposed to make your lower back muscles sore, not hurt.

[quickfastbig]

OP - If the pain continues, I would also reccomend seeing a good chiropractor. In the meantime, follow R.I.C.E

Rest
Ice
Compression
Elevation

Good luck and feel better. Back pain is obnoxious for people who are obsessed with deadlifting and squats.

Yeah, it's not obnoxious, it's just a bit tough the next following days after deadlifts.

Is it soreness or pain? Deadlifts are supposed to make your lower back muscles sore, not hurt.

It's pretty good at the moment, I can't barely notice at this point, but for some time after deadlifts it's sore, I'm almost positive it's not regular DOMs because it feels a bit sharp or 'throbbing' (only for a few seconds at most then goes away when I stop arching my lower back) but yeah I should be alright, I'll just continue to rest my lower back and just hit arms today I guess.

[Adamisseyegh]

OP - If the pain continues, I would also reccomend seeing a good chiropractor. In the meantime, follow R.I.C.E

Rest
Ice
Compression
Elevation

Good luck and feel better. Back pain is obnoxious for people who are obsessed with deadlifting and squats.

THIS!!! trust me i had lower back problems and it turned out i had a pelvis that was slightly out of place and needed a correction. He claimed it was perfectly normal and most of the population probably have problems that can be corrected in a very simple 50 min appointment. He said most people don't realise till it becomes a major problem... i would go now

[Rocketball]

You need to distinguish between soreness in your lower back (the erector spinae, worked primarily during a deadlift), which is a good thing, and pain in the thoracic region of your back, which is really bad.

But it sounds like what you're experiencing, if it's not "throbbing", may just be soreness. But without seeing a video, I'm hesitant to make a diagnosis.

[lilzzs]

Yes, thanks for the reply.


Actually, I only rest around 60 seconds between sets. Maybe my problem is I'm not resting enough? I know it's partly form but perhaps it could it be my set times as well.


Just some suggestions that maybe somebody can back up: maybe 4 sets of 8 is too much? Should I lower to 5x5? Am I doing enough warm-up sets prior to deadlifting? Is my rest time between sets not good enough? Should I lower weight and focus on form and build my way up slowly?


Thanks again guys.



Okay, my back feels about 85% right now.

So, tomorrow's my back/bi day. Should I only do biceps? I love doing lats, can I do bent-over barbell rows/dumbbell rows, or are they too stressful on my lower back as well?

I do 4 sets of 10 reps when I do dead lift, and before I do dead lift I do a lot of stretching and warm ups with just the bar to get the form perfect. I won't lift unless I'm 100% confident I got the form down, if you question your self, you are likely to screw up. Ask someone in the gym for help.

My trainer has me do 4 sets of 10 reps on every workout I do, a lot of people mix up there reps and sets. It's your choice really, of how you want to do it. I like my trainers idea of 4 sets of 10 reps and increase gradually between sets. If you can't get 10 reps then move down the weight. I do a burn set everyone once in awhile, where I do 1 set of 40 reps. It's okay if you pause, but only pause for 1 - 3 seconds and keep going.

People I'm sure will disagree with me, but it works for me so I do it. Just find what works for you.

[Jellyrolls]

Weight belt.
End of story.

And you should have pain the next morning if you lifted hard enough

[TheMisery]

Try 5 reps or under when deadlifting.

My form turns to crap if I do any more than that

[lilzzs]

Weight belt.
End of story.

And you should have pain the next morning if you lifted hard enough

Agreed.