How To Avoid Lower Back Pain When Deadlifting?

Romanian deadlift / Back Pain

Deadlifting is one of the most popular and effective exercises for building strength and muscle, but like any exercise, it has risks. This article will discuss some of the most common lower back pain triggers and how to avoid them when deadlifting.

The Back Pain Diagnostic Process

When deadlifting, it is important to remember to keep a neutral spine throughout the lift. This means keeping your low back straight and not rounding your back at all. Additionally, using a moderate grip on the barbell is important, as this will help avoid unnecessary strain on your shoulder girdle. Finally, keep your head up and look straight ahead while deadlifting to prevent undue pressure on your neck.

How to Deadlift Safely and Correctly?

Deadlifting can be a great way to build strength and muscle, but it’s important to do it safely if you want to avoid lower back pain. Here are some tips to help you deadlift safely and correctly:

1. Start with a light weight and slowly increase the weight over time.
2. Use a grip that is comfortable for you and that allows you to keep your back straight.
3. Pull the bar off the ground with your thighs and hips, not your shoulders or arms.
4. Keep your back straight and avoid hunching your shoulders forward.
5. Avoid bending your knees too much, as this can put unnecessary pressure on your lower back.
6. Pause at the top of the lift to ensure you have lifted the weight properly.
7. Slowly lower the weight back to the ground and repeat.
8. If you experience pain or discomfort, stop the exercise and consult a doctor.

The Causes of Lower Back Pain During Deadlifting

Lower back pain is one of the most common complaints among athletes and is often caused by incorrect lifting techniques. The following are common mistakes that lead to lower back pain:

1-Lifting with your hips too high instead of your knees
2-Lifting heavy weights with your spine curved
3-Lifting the weight using your traps, not your shoulder blades
4-Using the wrong muscles to lift the weight-not, warming up properly before lifting
5-Repetitive motions leading to overuse injuries

Video by Barefoot Strength

Prevention Tips for Lower Back Pain When Deadlifting

Deadlifting can be a great exercise for building strength and muscle, but it can also be dangerous if done incorrectly. Here are some tips to help you avoid lower back pain when deadlifting:

1. Always warm up your body before lifting weights. This will help prepare your muscles and joints for the workout.

2. Use a spotter when deadlifting. A spotter will help you maintain balance and prevent injury.

3. Use proper form when deadlifting. Keep your spine straight, and lift with your hips, not your back.

4. Be aware of your surrounding environment while deadlifting. If you are in a dangerous location, use proper safety precautions.

How to Perform a Proper Deadlift?

When deadlifting, make sure to:

1. Keep your back straight.
2. Use a neutral grip, not a pronated grip.
3. Keep your shoulder blades pulled down and tucked in.
4. Keep your head still and look forward.
5. Keep your feet together and flat on the ground.
6. Use a slow and controlled motion, not a fast one.
7. Take a deep breath before you start, and hold it during the lift.
8. Keep your back straight and lift the weight with your legs, not your back.
9. Keep your back and hips tight, and don’t let them move.
10. Squeeze your glutes at the top of the lift.
11. Lower the weight slowly until your thighs and torso are at the same height.
12. Pause, then repeat.


Deadlifting can be a great way to build strength and muscle, but it’s important to know how to prevent lower back pain. When you are deadlifting, always maintain good posture by keeping your spine straight and avoiding excessive arching in your back. Keep your core engaged throughout the lift by pushing against your abdominal muscles. And lastly, avoid using momentum when deadlifting – only use enough force to get the weight off the ground without using too much energy. With these tips in mind, you should be able to avoid lower back pain when deadlifting!

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