Avoid Back Pain From Dead Lifts

The barbell deadlift is one of the best workouts ever that involves extensive spinal loading. Many trainees experience sore lower back after the deadlifts. Most of them think that it is normal to have this soreness. “After all everybody is complaining about the same soreness after deadlifts workouts… right?” There are several factors we need to consider with the muscle soreness associated with deadlifts.

Back Pain

Where are You Sore?

Have you been sore the previous day before deadlifts? Were your hamstrings sore? Upper back? Low back? Glutes? What if I conclude that if you are excessively sore—– you were not performing your deadlifts correctly? Moreover, the deadlift should not cause low back soreness the next day.

If you experience soreness in your lower back after deadlift, then that is a clear indication that you were using the wrong technique. Upon breaking down the type of deadlift; we can now explain why: Back soreness in people 3 days after the deadlilifts is known as Delayed Onset Muscle Soreness. It occurs when you load your muscle when it is in a stretched position.

An eccentric movement implies that you are exerting tension on the muscle as it continues to lengthen. Muscle soreness can also occur due to concentric motion that is repetitive, meaning that you are using tension when the muscle is shortening.

Furthermore, isometric contraction occurs when tension is exerted to a stationary muscle. While both eccentric and concentric motion can cause muscle soreness, doing isometric work produces muscle soreness. This is where the effects of the lower back are felt.

The functions of the low Back Musculature

If you are doing the deadlifts correctly, your lower back should strive to keep an isometric contraction throughout the workout. In essence, lifting the bar from the ground requires several muscle activations, minor eccentric activations. During the lift, the extension of the concentric hip occurs, and the lumbar spine remains unchanged, firing isometrically. While thoracic rounding is beneficial in pulling heavy weights, you should never practice excessive lower back rounding.

Ensure to Keep a Neutral Lumbar Spine

There are several tricks that you can use to keep your spine neutral, but the simplest of all is…. deadlift appropriately. Lower the weight and strive to keep your spine neutral. To assist in the process, including several accessory exercises such as good mornings and RDLs to stress on the hip-hinge pattern.


Remember, some people regard muscle soreness after deadlifting as a measure of success in their workouts. So if you continue to limp three days after deadlift, this is a good indication that you did it wrong. Practice deadlift correctly and save your low back from muscle soreness and boost your workout performance!

5 Ways to Relieve Delayed Onset Muscle Soreness

Delayed Onset Muscle Soreness is the muscle weakness and pain that begins after deadlift. It makes your muscles feel gross and sickly. But it is not an indication that you overtrained or overdid it. Here are some tips that can help you relieve delayed onset muscle soreness:

Take a break

The worst thing that you can do is trying to go hard on your workouts the next day after DOMS. This is because the damage you caused your muscles will hinder your performance in the exercise. Just take it easy and relax. Your body can take even a whole week before it fully recovers.

Stay Limber

Gentle stretching exercises, like a simple yoga class, might assist to recover from delayed onset muscle soreness. You might even consider obtaining a massage which will boost the flow of blood the wounded areas, but it should not cause any discomfort.

Drink up

There are a lot of studies conducted to determine how nutritional interventions can help in DOMS recovery. Antioxidants like those found in blueberries, pomegranates, and cherries have proved to reduce recovery time and inflammation.

Try non-steroidal drugs

Sometimes you only need one to have your DOMS problem sorted. Anti-inflammatory drugs can help to relax your fatigued muscles. However, be careful not to abuse these drugs as they can have adverse effects on your body.

Ask for assistance

If the muscle pain has lasted for more than one week, then you need to seek medical attention from a doctor.

Why Deadlift?

So, why bother to know more about deadlifts? Simply stated, the deadlifts are useful exercise that assists you to develop pure strength leading to athleticism and natural size. It also helps to build muscles in your body. It is a great lifting exercise that targets the hamstrings which are mostly overlooked in the gym. It works on your core, lats, and glutes. Deadlifts help to improve your posture. We focus so much on our front part of our bodies while neglecting the rears. This causes several postural problems in our lives such as weak backs and hunched shoulders. Deadlifts can help to rectify a lousy posture.

Deadlifts help to Reduce Back Injury

Some people do not want to try deadlifts because they fear back injury, but in fact deadlifts can assist in reducing back pain in some cases. Deadlifts work more than your back, they work almost your entire body. When done properly they can greatly improve the general functionality of your musculature.

How to Include Deadlifts into Your Workout

Deadlifting taxes both the musculoskeletal and nervous system to work extremely hard. Since deadlifts can drain the living daylights out of your nervous system, beginners are advised to train in deadlifting form before they incorporate it into a workout plan. They are also cautioned to use deadlifts when they are still fresh to reduce the risk of being injured.

Final verdict

Deadlifting can be done using kettlebells, dumbbells, and barbells utilizing a combination of a leg and hand. However, deadlifts should be done correctly to avoid back soreness after the workouts. Despite the popular belief, experiencing muscle soreness for extended periods of time after deadlift only indicates that you did not do it right.

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