Yes, deadlifts can a cause lower back pain aggravation, but pretty much any exercise can cause lower back problems if you are performing the exercise incorrectly. However, most people attribute lower back pain from deadlifting when they have either attempted it or performed it at one time or another. First we will go into why this notion can be probable.
If deadlifts are performed poorly and I mean real poor, yes, you in fact or going to injure yourself without even questioning it. The possibility of injury is magnified as you slap on more weight plates. What can cause this poor form to happen in the first place? This range from the trainer having inefficient training experience, weak posterior muscles, or have had a history of lower back pain to begin with.
Are Deadlifts The Reason For Lower Back Problems/Pain?
Let us cover the lack of training since most trainees usually do not know how to correctly perform the exercise or their ego gets in the way and they have more plates on the bar then your mother does in the kitchen.
Remember, don’t be that person! Soon enough, they find out that they get an injury because of it. Lacking form is the result of this and is better to find a qualified trainer or performing some research on Youtube or the net.
There is loads of information (why not start here!) the web pertaining to the deadlift. We touch basis on the proper form and the do’s and don’t of deadlifting.
So the next part is about having weak posterior muscles which includes the glutes, hamstrings and of course the lower back and the whole posterior chain.
In order to get these up to level with your overpowering front muscles such as the quads, chest and the abdominals, you need to focus your training on building these muscles much more.
We include various programs and tips on how to improve these muscles in the upcoming weeks, but we will first explain the root causes of injury.
These posterior muscles are crucial and take on an even bigger load when they are weak. This is usually why a lot of people have lower back pain due to their dominant anterior muscle groups as we explained, not because of deadlifts. The lower back and hamstrings are one of the more common injuries in athletes, weight trainers & your average gym goer.
Once again, if you have lower back pain to begin with, it is usually because of what we mentioned above. If you have been dealing with the pain for several years, talk with your doctor or start using methods of easing the tension.
For one, you can start building up your lower back and hamstring muscles, improve you posture & use such aids that help with ease muscle tension. One of the best tools we use are foam rollers and come in a variety of surfaces. Also consider using a belt when deadlifting, it works wonders!
So that pretty much concludes it. Do deadlifts really cause lower back pain? Yes & no, but it depends how you use and if you perform it correctly. Heck, I even got lower back pain just by sitting in a chair for 5 hours. Guess that means I need to go do some targeted training!