It’s important to use proper form, especially keeping your spine straight.
Deadlifts also strengthen muscles that attach to your shoulders, such as the upper trapezius and latissimus dorsi.
This article discusses whylower back paincan happen after deadlifts, as well as recovery and prevention methods.
What Causes Lower Back Pain After a Deadlift Workout?
Warming Up
It’s important to warm up your muscles before you perform deadlifts.
This gets your heart rate up and increases blood flow to your muscles.
Target the muscles in your legs, buttocks, and back.
Perform a few repetitions of deadlifts with a light weight on the barbell as part of your warm-up.
Use Proper Form
Proper form is key to decreasing the risk of lower back pain after deadlifts.
There are two types of deadliftsconventional and sumo.
Discuss your exercise plans with a healthcare provider.
These healthcare providers use a variety oftreatmentsto help relieve pain and improve mobility after a muscle strain.
Your therapist can also assess your deadlift technique and make any needed corrections to your form.
When Is It Safe to Return to Deadlifting After Soreness or Pain?
Once your lower back pain has resolved, you’re able to return to deadlifting.
However, it’s important to address factors that might have caused your pain in the first place.
Consult a fitness professional to confirm you are using the proper form and following an appropriate training schedule.
Don’t pick up where you left offstart light.
This might mean starting with an empty barbell to ensure your muscles are fully recovered.
Clamshell Exercise
This movement improves the stability of the pelvis by strengthening muscles around the hips.
Fire Hydrants
This exercise targets muscles in your buttocks and hips.
However, if performed incorrectly, this exercise can lead to lower back pain.
Home remedies such as rest, ice, and anti-inflammatory medications can help treat lower back pain from deadlifts.
Physical therapy can also be beneficial.
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