The Truth About Lower Back Pain From Deadlifting

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Deadlifts are arguably a nonnegotiable strength exercise. Why? The functional movement strengthens the entire posterior chain (the back of the body) and also helps make the glutes and core really pop.

All that said, deadlifts are an easy movement pattern to do incorrectly, which can lead to back pain. In fact, this is a complaint that certified trainer Nellie Barnett hears all the time from clients, she tells WH. But don't worry: Barnett has three simple form corrections that should help you eliminate lower back pain during and after deadlifts and allow you to lift heavier. You in?

Meet the expert: Nellie Barnett, CPT, is an online fitness and wellness coach, glute specialist, and the founder of Nellbells Fitness.

Watch this Sweat Secrets video for Barnett's simple deadlift form fixes:

What is a deadlift, exactly?

The deadlift is "a compound exercise that works nearly every muscle in the backside of the body as well as the core," says Barnett. It is characterized by a hinging motion at the hips—and packs the following benefits:

• Improved mobility

• Improved core strength

• Full-body strength

• Improved grip strength

• Reduced joint pain/stress

• Improved cardiovascular capacity

There are different types of deadlifts that involve slightly different form cues, work different muscle groups more intensely, and require different equipment. All you need for a traditional deadlift (where you’re picking up the weight from the ground) is a barbell with plates. A Romanian deadlift, as another example, starts standing with your weight (dumbbells are often the resistance of choice) and generally involves the hips staying higher and less bend in the knees.

A few things to keep in mind when you work deadlifts into your workout: You need to brace the core properly, hone in on the mind-muscle connection, and perfect the hip hinge motion. (Check out the video above to see exactly how Barnett checks all three boxes!)

What's more, don't forget to do a proper warm-up to activate the glutes and hamstrings with exercises such as banded squats, good mornings, and banded side steps. A solid warm-up and cooldown is key for minimizing back pain and soreness too. Happy deadlifting!

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