If you have sharp lower back pain after deadlifts, then something you are doing is way off. Very high chances you are using too much weight, horrible form or you back is jacked up. Experiencing lower back after deadlifts is the worse feeling you can have. Lower back pain after performing the deadlift is a clear reason your doing it wrong, here is why.
Reason #1: Don’t Pull, Push!
But by pulling without bringing in the posterior chain muscles puts your lower back at a bad position.
When you go heavier weight, this can become a severe issue.
Take notes from an elite powerlifter, Richard Hawthorne:
Reason #2: Your Not Deadlifting Correctly For Your Structure
Having a short torso and longer thighs will put your hips higher compared to someone with shorter legs and a longer torso.
Higher hips would mean more stress on the lower back. Lower hips would mean more stress on the legs.
As stated by Boris Bojanovic:
“If you have short arms relative to your torso, you are better suited to adopting a sumo stance when deadlifting. If you have long arms relative to your torso, you will probably find conventional deadlifts easier. And if your arm length matches your torso length, you can get away with both styles, so you should experiment with both to see which works better for you.”
Deadlifting for your correct structure can dramatically reduce injury and nagging pain to your lower back.
Reason #3: Rounded Back Will Break Your Mom’s Back
This should be an obvious one. You are not keeping a flat back, but you are actually rounding your back like a scared (that rhymes!) cat.
If you want to throw out your back, deadlift with a rounded back will do just the trick.
What you should do is drop the weight, practice form; if possible, wear a belt.
Reason #4: You Lean Back More Than Fat Joe
If you lean back more than the Fat Joe song, something has to give. To be honest, locking out weight on the deadlift is something most people do wrong.
The extreme arch or an exaggerated lean when trying to lockout is bad for your back.
Simple tip to do is to extend the knees, push hips forward and squeeze your glutes. No lower back pain, no injury.
Reason #5: The Bar Is To Far Away
The last most important tip to use and always make sure your doing this.
Keep the bar close to your shins as possible.
If you are worried about beating your shins or having bruise marks, try using deadlift socks, shin guards or maybe even long pants.
Keeping the bar close gives you better leverage and less of what you don’t want, lower back pain.
For the reasons above, deadlifting is the number one exercise, but it can also be the number one exercise for putting your lower back in a world of hurt.
If you lower back pain is severe, then try this icing it, ibuprofen or use a foam roller to ease out some of the pain.
Having lower back pain will disrupt your training goals and deadlifting achievements.