Deadlifts and lower back pain

Smont

Smont

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I'm having some problems when I deadlift, lately every time I go over 315 I hurt my lower back or start to feel a pain that makes me back off. I can pull 315 like it's nothing and I move up to 335 or 350 and I'm stuck. I've regularly pulled mid to high 400s in the past but I can't any more due to whatever keeps happening.

I normally do deadlifts once every 6 to 10 days. Sets of 3 till I hit 315 then singles at 335, 375, 405 ect.

Should I start doing lighter weights and more reps maybe to build up lower back?

Like back down to 275 for sets of 6-8 and start building strength in that rep range for a while? I'm at the point where I might just stop deadlifts all together if I can't figure this out and just focus on squat and bench
 
Resolve10

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I was going to say try lower weights higher reps then you said it yourself, so that would be a pretty viable option.

Currently I alternate one week harder sets and one week on the clock (every 90s). That way reps still stay low but I don't go up as heavy since I have to focus on technique more and fatigue from the decreased down time.

It could also be technique if it seems to be every time over a certain weight, but the lowered weight with higher reps and/or just varying the rep scheme more frequently is a good start.
 
The Solution

The Solution

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Can you post a video of your deadlifts?
If it is low back your hips may be shooting up and it may cause you to round your back which can cause a lot of low back pain.
There may be a breakdown in your technique causing this to be the root cause.

Toss up a video or two with a side angle so others can evaluate how you are executing the lift.
I would go lighter and focus on form to prevent any injury
 
Smont

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Can you post a video of your deadlifts?
If it is low back your hips may be shooting up and it may cause you to round your back which can cause a lot of low back pain.
There may be a breakdown in your technique causing this to be the root cause.

Toss up a video or two with a side angle so others can evaluate how you are executing the lift.
I would go lighter and focus on form to prevent any injury
I can try, I work out by myself 90% of the time so I gotta find someone to record it. I'm leaving for Disney in a week so I won't be doing much till I get back so I don't risk back pain on vacation. Can't afford to be limping around for 7 days
 
Smont

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Form is my concern too. I've never really had anyone show me proper form for deadlifts. I just been ripping the weight off the floor lol
 
The Solution

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I can try, I work out by myself 90% of the time so I gotta find someone to record it. I'm leaving for Disney in a week so I won't be doing much till I get back so I don't risk back pain on vacation. Can't afford to be limping around for 7 days
Put your phone up against your shaker and record.
 
Ptlhains

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More accressory work. You should be strict glute Ham machine work at least one time per week (best done on deadlift day as warm up and a few sets post). Another day Romanian deadlifts or good mornings or hyper extensions etc..
 
SkRaw85

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I bulged my L5 years ago, I wish I would have had access to a reverse hyper and belt squat during rehab. If you can track these down they are crucial. Form and lacking strength of supporting muscle groups probably the culprit. For me, I’ve found that doing everything except deadlifting from the floor shoots up my dead strength for all rep ranges, I deadlift from the floor almost never. Try deficits, blockpulls, Good Mornings (don’t have to be heavy, just controlled), speed pulls, and so on. When I deadlifted from floor weekly I stalled out quick and tended to neglect all the other working parts of the deadlift. Just my 1 cent.
 
Ptlhains

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To add... Always end squats and deads with accessory work that closes AND re-aligns your back. Glute Ham machine is the best closer and supersetted with walking lunges (which is the best aligner) (40 reps) for three sets. It's the conditioning your lower body is aching for literally.
 
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Smont

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To add... Always end squats and deads with accessory work that closes AND re-aligns your back. Glute Ham machine is the best closer and supersetted with walking lunges (which is the best aligner) (40 reps) for three sets. It's the conditioning your lower body is aching for literally.
On leg day I do stiff leg deadlifts after squats, don't have a glute ham machine. I also squat 2x week. One day constant tension, no bottom out no lock out, the other day is ass to grass
 
Ptlhains

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You can mimick a glute ham machine anymore you can stabilize your calves. For example:
 

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It’s likely a number of things and without looking at your form we’ll never know.

I’d bet your hips are shooting up like solution said.

Work on getting a stronger upper and lower back

Snatch grip high row
T bar / chest supported row
Rear delts

Safety squat bar squats will really strengthen the erectors of the upper back if you do them correctly (staying upright )

Work on a stronger core as well:
Mcgills big three are crucial
Side plank
Bird dog
McGill sit-up
(I like to add glute bridge March as well)
Those 3-4 should be done as part of your warmup before anything else


That would be a good starting point
Hope this helps
 
Smont

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It’s likely a number of things and without looking at your form we’ll never know.

I’d bet your hips are shooting up like solution said.

Work on getting a stronger upper and lower back

Snatch grip high row
T bar / chest supported row
Rear delts

Safety squat bar squats will really strengthen the erectors of the upper back if you do them correctly (staying upright )

Work on a stronger core as well:
Mcgills big three are crucial
Side plank
Bird dog
McGill sit-up
(I like to add glute bridge March as well)
Those 3-4 should be done as part of your warmup before anything else


That would be a good starting point
Hope this helps
Definitely not upper back strength, i can do 10 chin with a 45 lb plate hanging, 500lb rack pulls, my deadlift Max was high 400s before this started happening, I rarely go over 250 with sldl. The only 2 things I think can be to blame is lower back and form. I won't be deadlifting again till after my vacation but when I get back I will post a video
 

DrChicken

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Definitely not upper back strength, i can do 10 chin with a 45 lb plate hanging, 500lb rack pulls, my deadlift Max was high 400s before this started happening, I rarely go over 250 with sldl. The only 2 things I think can be to blame is lower back and form. I won't be deadlifting again till after my vacation but when I get back I will post a video
I’m not talking **** saying you’re not strong mate

But if the shoulders round the lower back will follow

Do you have access to a safety squat bar
 
Smont

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I’m not talking **** saying you’re not strong mate

But if the shoulders round the lower back will follow

Do you have access to a safety squat bar
I didn't say you were talking ****? I said I know my weakness is not upper back, so I think it's gotta be lower back weakness or form. No i don't have access to a safety bar. I'm not going to be worrying about it for the next 2 weeks as I've decided to back off till after I take my kids on vacation. Can't afford to be hurt cus I will be walking around amusement parks for a week. When I get back in going to start working on lower back strength and I will put up a deadlift video so you guys can tell me what's wrong with my form.

One thing I want to add is I did notice that I felt like I was leaning too far forward last time this happened. Anyway. Il get back to this some time after the 25th if anyone wants to critique me I'd appreciate it
 

DrChicken

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I didn't say you were talking ****? I said I know my weakness is not upper back, so I think it's gotta be lower back weakness or form. No i don't have access to a safety bar. I'm not going to be worrying about it for the next 2 weeks as I've decided to back off till after I take my kids on vacation. Can't afford to be hurt cus I will be walking around amusement parks for a week. When I get back in going to start working on lower back strength and I will put up a deadlift video so you guys can tell me what's wrong with my form.

One thing I want to add is I did notice that I felt like I was leaning too far forward last time this happened. Anyway. Il get back to this some time after the 25th if anyone wants to critique me I'd appreciate it

Sounds good brother enjoy the vacation
 
SkRaw85

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Enjoy your time away. Sometimes a full deload is just what the doctor ordered.
 
Smont

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Try the trap bar, it’s less punishing on the lower back.
I use it, it's pain free, but I don't feel it does nearly as much for me as regular deadlifts do for back. And i need my deadlift stronger for powerlifting, I've done bench press contests in the past and trying to get more into powerlifting.
 

BBiceps

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I use it, it's pain free, but I don't feel it does nearly as much for me as regular deadlifts do for back. And i need my deadlift stronger for powerlifting, I've done bench press contests in the past and trying to get more into powerlifting.
I see, maybe use the trap bar for heavy carries and build up your back, otherwise invest in some technical training with a good trainer to optimize your technique.
 
Smont

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I see, maybe use the trap bar for heavy carries and build up your back, otherwise invest in some technical training with a good trainer to optimize your technique.
I'm already using the the trap bar for loaded carries. My back is definitely my strongest bodypart, at least mid to upper back. I need direct lower back strength I believe. And a overhaul on form probably too
 

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I'm already using the the trap bar for loaded carries. My back is definitely my strongest bodypart, at least mid to upper back. I need direct lower back strength I believe. And a overhaul on form probably too
45* hyper, reverse hypers, and GHR will
Help with that
 
HIT4ME

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I am with The Solution here - we need a video of your form. How can anyone advise you to do accessory work more, etc without seeing your form. Making you stronger in the deadlift when you may have a form issue is exactly the opposite of where you wanna go.

You say you used to be stronger, so that to me points to some kind of injury unless you took a huge break and just lost strength.

If this was a big drop while still regularly lifting, I would say analyze form, consider a deload, consider some yoga.

If it was after a break, I would say analyze form, start building your strength with lighter weights and some accessory work and give it time.

You also mention that you squat twice a week. It would be good to see your form on that. IME lower back pain doesn't always coincide with the cause if the injury. Once I bent over to pick up a paper bag full of bread and couldn't stand back up. The 3 pounds of bread certainly didn't injure me. It was probably something I lifted 2 days earlier and I just didn't realize it until I aggravated it.
 

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