The Cause of Lower Back Pain After Deadlifts
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- Опубликовано: 9 сен 2024
- Lower back pain after deadlifts can indicate an injury like a spinal disc herniation. No amount of stretching, or additional weight training can help in this regard. One needs to first find the causes of the lumbar back pain which, in most cases, is a breakdown in deadlifting technique/form. Once the mechanism behind the pain is eliminated, then only can training progress without the risk of further injury. Professional olympic weightlifters and powerlifters pay close attention to their lifting technique in order to prevent back injuries and enhance performance. It is for this reason that these athletes start out with an empty barbell or even lighter training aids, when they first learn the lifts. Remember, function follows form. In other words; to properly benefit from a functional movement, the technique of that movement must be good.
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Who else here is watching this after injuring their back doing deadlifts!
Me😢 today, stopped immediately after I got pain
@@afeefafy4578 avoid deadlifts bro i too injured 1 month still recovering...avoid deadlifts and squats they are danger and no one has told me about that danger. Are you feeling pain in lower back or also in legs or calfs?
Me
How are bro? Now@@afeefafy4578
Right here
So I did my first deadlift 2 days ago. I think I had a pretty good form, but I still feel some pain in my lower back. During the deadlift I was totally fine.
Lower back muscles soreness is okay
Indeed it stays for 2 days max , if it stays more then something is wrong
Thank you for your question and the answers. I m doing these movement for couple of weeks just like today... Although no pain but no sort of tingling sensation through the spine. Hope it is working its way.
Same but mine was yesterday.
I had a perfect form, and I executed it the proper way but I still got a strained lower back today.
@@numbermayhem keep good form and it should disappear as your body gets more used to the movement. If it continues then check your form
Literally the greatest explanation and illustration of spinal positioning during a deadlift. Thank you!
Thank you so much for your feedback! We are so happy you liked our video and animations 🙏😁
@@barefootstrength I was always afraid of doing deadlifts because I thought I might injury my back. I am glad I googled an explanation and that I stumbled upon this video! Thank you!
@@Kira-ek6lz SAME 😝
I'm literally watching this with back pain and the guy is not getting to the point
How did this not have a million plus views?
Thank you for your very kind and motivational comment 🙏😊 We put a lot of work into researching and creating our content.... but, we know that it will take a lot of consistency and patience, from our part, for people to start appreciating the videos we make.
Richard Fitzgerald probably because it takes 5 minutes to get to the “fix”
Just wonderful, been searching for "what causes pain in the buttocks and hips?" for a while now, and I think this has helped. Have you ever come across - Fenulian Prefatory Future - (should be on google have a look ) ? It is an awesome one of a kind product for discovering how to expose the trick to beat down your sciatica back pain problems without the normal expense. Ive heard some great things about it and my mate got cool success with it.
Beating around the bush...
I just watched your video after doing 3x10 of deadlift. I tried doing 2 more sets after and my back pain was IMMEDIATELY GONE! Insane, I’ve been able to perform the deadlift with no backpain before, but over time, my form has changed a bit for the worse, I will save this video and watch it EVERY time before my next deadlifts for at least a month
Hi bro have you healed? How much time it took for you to heal completely? Please reply I am going through this
Bro have you healed please reply?
@@harish5466 If i remember correctly the video helped me to get better form and immediately took away most of the back pain although I had some other pain that weren’t gone. I went to a physio and had a problem with a bit weak hips and one flat foot, spend about 4-6 months training that while I slowly began to be able to deadlift completely pain free. I also discovered that I have quite a weak low back and therefore got sore in the back muscles easily while deadlifting (different kind of pain) I started training low back on upper body trainings and I still get sore,but I almost never get any of the “bad” pain. I’ve been able to start running again, which I haven’t been able to do for several years and don’t get pain when I perform my sport (alpine skiing)
How are you bro now?
4:02 This is why my squat is progressing well but my DL is tanking - I strained my lower back a few months ago and just can´t seem to output the force I used to achieve before. I´ll have to fix my form, thanks, this was very helpful
Our body is so in tune with what we put it through... if it senses a compromised position, it will often times reduce our ability to output force, as a safety mechanism...
So, by fixing one’s movement patterns, long term progress can then be made....
I wish you speedy recovery 👍
Glad you liked the video 😁
how long did it take for ur strained back to fully heal?
@@Bimmeroncorn around 9 months
I had good form and still fucked my lower back up, I was 2 weeks in to training, putting on strength fairly quickly, I DL’d 475x2 with ease, but ego lifted 505x1, again, I had good form and felt fine, then for the two days I was on the couch and could barely bend, fast forward a week, my DL has tanked to 375 snd my squat to 355 (was 405 the week of the injury), I can get around fine but my lower back on the left is quite bothersome, working on losing weight to expedite the healing process
I strained it 2 days ago and could hardly walk. How long was your recovery
I get the dreaded lower back "pop" and ensuing pain every couple of years. Almost always happens when one or more of these conditions are met; not warmed up enough, not well hydrated, not well rested. If you find yourself in one of those states, just take it easy for that day and don't go too heavy. Your form will likely fail and you'll be sad!
This is so key. Making sure you mr body is up to speed with everything outside the gym is essential…
This is so key. Making sure you mr body is up to speed with everything outside the gym is essential…
u sound like guthred from the last kingdom. Thanks for the spine words.
I tried deadlifts for the first time and my back is in terrible pain. It completely ruined my workout routine. No more working out until I heal. I struggle picking up my child, tying my shoes, reaching down washing my feet. This just plain sucks. I for one don't think it's worth the risk. I'll do my many other leg workouts for leg day from now on. This is day three and the pain seems to have worsen, night are the worse.
I usually don't let soreness immobilize me, but man, this is intense.
Same thing happened with me yesterday I tried deadlift I can't seat move properly sleeping is terrible I don't know what to do need it show to doctor or it can fix by relaxing?
@@farheenkhan5108 It will go away in time. It took me 5 days to be functional. I felt no more pain after 7 days. I know what you mean when you say hard to sleep. Day 3 was the worse for me. I hope you feel better soon.
@@hempstar18 thank you
Use cold relief gel
Yeah you'll be lucky to get sleep 💤 😴
Good video. I stopped doing 1 rep maxes with deadlifts, 4 5 6 reps is best. Much safer.
I messed mine up bad few years back on rep 3. Literally bed ridden for 24 hours after. Back to 95% years later. Few tips; wear a belt when getting up in weight, don’t stretch beforehand(mobility ok), always warm up(gym was freezing when I hurt mine), careful with programming(did safety squat bar squats day before).
@@dcrock8978 agree with all the tips. Also, knowing your leverages is key. Had to widen my stance and grip a little bit, felt much better.
@@dcrock8978Hi bro How much time it took for you to heal completely? Please reply I am going through this
I’m only 1min into this and I can tell this is well-informed and a very thought through explanation. Thank you for making these videos.
1 injury in 1000 hours, assuming training DL once a week -> That's around 20 years of training. I guess it's not that bad
Amazing video, I love one rep max deadlifts but sometimes become afraid of messing up my lower back. Almost never experience pain but you can never be too cautious with your body. Thanks!
Think I broke my back
spinal
Papi chulo this comment fits well with the profile picture
Same..
I broke my meme
My meme is broken
...
*Viral...*
You're still papi tho
Obviously, having a neutral lumbar spine is probably a good idea. But the main reason people hurt their back weightlifting is because they’re not BREATHING AND BRACING properly.
It's been two weeks after my first set of deadliest. Still feel tingles on my back sometimes.
The thing is when I keep my back kinda straight it doesn’t hurt but when I force it straight and slightly arched in the perfect form my lower back really hurst
The most important point here is to avoid spinal motion while the back is being loaded. So, even if the spine is kind of straight, but you are able to maintain that exact position throughout the lift, it is better than going from perfectly neutral and moving to kind of straight during the lift. The reason is that when motion occurs in the spine under load, it causes shear forces at the joints which are highly destructive to the tissue.
@@barefootstrength This explanation is amazingly well put. Just what I needed to solidify what happens in my mind, and make even more of an effort of avoiding it at all costs.
I felt soreness for a couple days after going up in weight for the deadlift. I have never felt this soreness before. Is this caused by bad form or just a first time in heavier weight?
The lower back should not be feeling tender after deadlifts. This is a sign that you are dominating the lift with the lumbar muscles (too much flexion and extension in the back).
Instead, the hips should be used as the primary movers which lift the weight. In this way, any post exercise soreness would be felt in the glutes and hamstrings.
So, to re-iterate. The back remains stable and never bends through the lift. This will prevent stress at the spine, while allowing the primary movers of the hips (glutes and hamstrings) to do all the heavy lifting.
I did first time and my back pain so mush is that normal now 2nd day of paining
@@barefootstrength I disagree. You can have lower back stiffness after deadlifts even with proper form. I filmed myself doing a set of near maximal deadlifts and even with some of my reps not being textbook form, I not once had lumbar flexion. The fact is you are working the spinal erector muscles when you deadlift as well as your entire posterior chain, so therefore you are going to feel a bit of stiffness if you make the lift challenging. I am not saying that having sharp pain hours after the lift is good or normal, but I am saying that you aren't going to not feel a thing after doing heavy deadlifts with proper form either.
@@JoeyCentral yep. DOMs means you are pushing your muscles further than their current limit therefore triggering a growth response which is essential to muscle growth. The erector spinae muscles are no exception. There is no way around it if one wants to grow. Anytime someone overloads their muscles they are going to potentially be sore. The trick is to not push things way overboard, but to take smaller increments to reduce injury and facilitate the adaptative growth response.
I think it's a weak core. The lower back overcompensates.
After doing exactly what's done in this video, i can say it's one of the best i've seen
My back pain after deadlift today was immense I can't walk at all without my back hurts
Same
How much time did ur pain lasted?
I waited for 5 days and went to the doctor he told me that I have a sore back and gave me a prescription after that it took one week to feel better. And I went back to the gym after 14 days but I avoided doing some moves. @@thefreak8270
Same going to the hospital
@@thefreak8270do you feel pain until now?
I was deadlifting with kettlebells and this week i took a barbell and deadlifted and it felt so great but the next day i had low back pain and i was like omg i love deadlift and what am i doing wrong.... so thank you for this video :)
@@jamestimmy3404 thank you!
james timmy I injured my back a few years ago with poor form (light weight, during a warm up) and once I started deadlifting again, despite my form massively improving, every time I felt the lactic acid pain the day after/later that evening, I panicked and worried my form was wrong so this is an important comment for others to read!
Importance of form cannot be overstated, my injury affected me for nearly six months and the weight was so light it doesn’t even factor into my warm up sets now so I dread to think what would have happened had i gone heavier, I’m just glad my body raised the alarm before I got to that stage!
If you work in a sedentary job especially, id recommend a decent 15 minutes of warming up and mobility drills before touching the bar on deadlift day.
@@andyharrison2424 Thanks!
james timmy wait isn’t the pain the next day just normal soreness?
@@boosta3094 yeah I think people are getting soreness mixed up with real pain.
I find 99% of back injuries on deadlifts and rows occur when the spine appears perfectly neutral. I honestly think these are just risky exercises and the risk increases with the load. I believe in the deadlift as a fundamental movement pattern and to teach people how to tighten up the body for heavy movements but in terms of progressing it significantly I have all but abandoned it as a trainer. Just my two cents. There is not enough reward in either muscle gain or functionality for me to obsess over getting people to do it progressively but I’ll often teach it foundationally.
HopelessMunz its not that bad is it? When i do my explosive workouts I do conventional dead lifts. Should I switch to sumo?
Boosta no deadlift like a normal person this guy is dumb as shit
If 99% of your clients get back injuries when deadlifting with a neutral spine, then you are probably teaching it wrong
Ya I dunno about the deadlift. I've always been strict with my form and the deadlift always locks up my lower back. Nevermind that I've tried strengthening my core, bracing and before lift, blah blah blah etc. I dunno. Perhaps it's just a shit lift.
I mean why not at least use the diamond bar? At least it's more centered. I feel like people think deadlift is a legit exercise but perhaps it ain't. Never seen anyone over the age of maybe 45 do the deadlift. To me that speaks volumes.
this just happened to me SMH.... I returned to the gym after 3 months (quarantine COVID) , did legs for the first time in 3 months, everything went perfectly, but I was really really sore obviously... so instead of resting and recovering, I went 5 days later to do deadlifts, obviously my legs gave out, and all the weight of the barbell shifter to my lower back, and BOOM, i hurt my lower back... now I'm out for a week. lol .. be careful when returning to the gym after quarantine
are bhai bhai bhai same🙌🙌m 3 month k bad gya tha aaj 150kg push kia abi pain hora hai lower back me ...
bhai Ye theek to hojaega na
What was the total recovery time? I did that today? Cant even sleep!
similar here. worked out a few days and then went in directly to heavy deadlifts, had no mirrors to check my form and i thought i had it. today i cant even walk without feeling it in my lumbar spine. Even if its because it was so long without working out, i realize now my form was off and my lumbar was bending a bit. its awfulllllllll
@@dianampm99 try to ice it... you will be better in a few days..
i've had this problem 2 times in my life. The first one i started at 80 kilos x 5 and six months later 150x5 (when i hurt my lower spine)
Had a long break and didnt train for years.
Now i've been training for 1.3 years 4-5 days a week. Deadlifts once per week. And im about the same strength now and it happend yesterday.
Spine is sooooo Stiff and i cant put on my socks or underwear sitting or standing. kind of depressed right now and dunno what to do.
It is likely form related. Stuart McGill at backfitpro has some great, easy to read, resources too
hows ur back now mate? all good?
I have the same issue idk why
@@navajorezathlete1202 try this ruclips.net/video/fXsk3Dx0Skg/видео.html
@@navajorezathlete1202 engage the right muscle, activate the hips flexor
great content! there seems to be a lot of disinformation about the deadlift.
some say that a bit of back rounding is okay, as long as the spine remains locked. others claim that the back musnt show any rounding. hope you can address this on the next deadlift video!
Great comment 👍 There is nuance within all health and fitness topics. So, in this case the research suggests the following:
Maintaining a neutral spine is optimal for all lifts. The spine can handle tonnes of compression in neutral but, every degree outside of this ideal shape shows an exponential decrease in compression tolerance.
The spine does not handle movement under load very well. In these cases, a lot of shear forces are created around the vertebral structures which cause accelerated degeneration of those moving parts.
With regard to deadlifting with a locked but slightly rounded spine. Well, although this is not the optimal way to lift for maximum spinal longevity, the spine can tolerate a locked, but slightly flexed position relatively well.
The reason many powerlifters round their backs slightly (especially the upper back), is to decrease the spine’s moment arm thereby improving their potential leverage. This is a strategy used to help them lift the most amount of weight possible. But, as I mentioned in the video, most of us are not trying to break world records for a living, therefore, it’s totally unnecessary to risk the health of our spines in this way.
Its impossible for the back NOT to round when you get up in weight. Even pro power lifters round their back quite a bit. Not super rounded, but rounded enough I would say that it makes you look like are not deadlifting entirely proper.
Amazing content here. Great info! Subbed
Thank you for your feedback! Really happy to hear that you like our content 😊
Pain is just your body saying that you form sucks...
Nah pains growth
Not true. My form is kinda ass and my back feels amazing for the rest of the day after deadlifting.
Yeah this channel should have more subs. It's having great content along with great way of delivering it to us
I was in the gym by my self and did a couple deadlifts before work and god dang I felt like a 60 year old all day
😂😂😂 that’s why I do deadlifts on weekend
I loved how you used a valid research paper at the start, it gave me hopes for the video. UNFORTUNATELY research is lacking big time in the rest of the video. You dont NEED neutral spine for deadlifting, NOR IS IT INJURIOUS TO DEADLIFT WITH A FLEXED SPINE.
As you said, powerlifting and strongman have low injury rates, if you've ever been or seen a PL o Strongman meet you'll see more back flexion than neutral spines.
Tell people that their back is like a clip that will break with multiple flexiones (even unloaded as shown in the video) is not only RIDICULOUS but causes a huge nocebo effect. Such as "oh I flexed my back during a deadlift and now it hurts, is probably broken, I'll never deadlift again or take a month off training"
WANNA KNOW THE REAL REASON YOUR BACK HURTS AFTER DEADLIFTING?
You're probably giving more stress to your body than it can adapt to. Same as if you go to the gym and to 10x10 on barbell curls (given that you're not used to that). Most people are gonna take that pain the next day as a positive sing, or maybe just not negative. PLEASE STOP WITH THE NOCEBO EFFECT. Thanks.
PS: with this said I'm not saying I teach new lifters to deadlift rounded, I don't. But that's a whole different discussion. Just don't say things that aren't true and risk other peoples views towards training and affect their lifestyle
Majority of low back injuries when deadlifting are disc derangements (some form of disc bulge) not muscle strains. Since disc fibers heal poorly, the low back pain becomes episodic. Especially with flexion exercises (deadlifts, ab/core workouts and bend over rows).
Deadlifts= poor return on investment
I need help 😭, I got lower back pain from bad form on deadlift(too much back) and I've been having a continuous throbbing/aching pain on both left and right sides of my back and its killing me. Help
Same did u find a way to fix it?
@@Gamers4511 after I wasnt able to sleep because it was so annoying like a bug in your ear, I took an ibuprofen and ate a meal, once the pain was numbed I stopped hunching over in seats and it's almost completely away, gradual pain when I play baseball but for the most part it is completely gone
I hope you have recovered by now. All you can do is rest.
When you rest, keep a pillow underneath your knees when you lie on your back and between your knees when you lie on your sides. Do not lie or sit too much. Walk around a little bit each day. If you can swim just try floating. It significantly reduces the pressure on your back helping it to heal faster. Avoid heavy compound movements for a while but start lower back and core exercises as soon as you feel you can move around without any discomfort.
Sam Anders I think my form was sabotaged by weak quads. My back is way stronger then my legs and I feel like it was doing most of the lifting. I’m putting deadlifts on hold and just training legs more intensively.
Can you tell me how bad you had it?because I have that right now and I need to know if this is normal because I can’t really bend down sit down or like properly get up i go kinda slow bc it hurts my lower back
I'm curious if when most people complain about back pain, they are simply talking about back soreness. I have trained many clients on the deadlift, and rarely have I had clients say they feel a pinch or a sharp pain. It's usually a dull soreness, which is okay because the lower back muscles are under load. Usually, the soreness goes away after a couple of days, and if they're consistently training, it goes away entirely.
One Problem is that many people deadlift in slight lordosis/hollow back position out of fear that they might round their backs too much. This can and will likely in the Long run lead to lumbar spine pain or injury. Well coordinated overall core musculature is needed (especially transversal). So: All lifters, go practice Pilates in conjunction with your lifting workouts!
I think this is directed toward conventional deadlifts. If you are doing sumo dl proper, you should have very little back problems.
Yes, sumo is definitely easier on the spine.... However, we very seldom lift everyday objects in the sumo stance... so, it’s important for people to build good a ‘conventional’ deadlift technique, as the skill transfers well into the other lifts...
How we can treat deadlift back pain
Rest your back. I hurt mine and had to stop deadlifting for weeks. But i still did light back exercises without the bending exercises tho
@@hannahbartolay8127 what do you exactly mean when you say you hurt yours?
Because I just performed the stiff legged deadlift which is similar to the deadlift, 20 min after the workout i had a little lower back pain and bending over it would especially hurt but I’m wondering if this is pain or if it’s just soreness which is normal after a workout.
@@kevinffs7997 hurt, like a shooting pain for some certain poses/position. Be i exercise or just laying down
Hot baths and rest
@@hannahbartolay8127 I’m just coming off that same injury, and I have pretty on point form, but I ego lifted 500, 2 weeks into training, put me on the shelf for 4 days, but again I still had on point form. Still fucked myself up.
Really good explanation. Keep the videos coming. Subscribed
Hey Marius. Thank you for your comment. Really happy you liked the video 😊You can expect a lot more content from us in the future. All the best!
Hurt my si joint dead lifting 3 years, had paint for months and 1 day I leaned in a funny way and pop my hip felt instantly better… vowed to never dead lift again but stupid me didn’t take into consideration that bent over rows could do the same and today it did .. so depressed but hoping it’s not as bad or king of a process like before
Best explanation I've ever heard. I just subscribed to your channel. 💪
Thank you very much for this valuable info!
It’s a big pleasure. Really glad you found it valuable 😊 We have also just posted our latest video in our back pain series, which dives deeper into these concepts. Let us know what you think 😁ruclips.net/video/Hf_ips8Nlkw/видео.html
I couldn’t even walk straight without pain
Same here jus happened yesterday for me tho how long did it last
@@bradyfoy6177 don’t remember lol. Not really that long. A week I think
@@BP-xv7fj ok thanks
Doesn't matter when lifting extreme weight....a disk can pop out regardless of a perfect form.
If your new to deadlifts start light and work your way up, if you tucked up your lower back doing deadlifts start deadlifting again with small weight it will make it better
Beware this advice, even when doing the deadlift correctly you can still injure your back if you add too much load for your muscles to handle. If you've always had a desk job but have been doing other activities like bike riding it is best to build up the weight slower than what your body seems to handle. If the soreness from a workout lasts a full week just take your time with the load, you might need to reduce the weight until you recover quickly. I also recommend training all the core muscles as it will really make your spine happy/resistant.
im doing it with the straightest back in the fucking west and still get pain running next day after deadlifts
Magnificent explanation!
Great explanation
Any info on how one can recover from an injury sustained through incorrect form during a deadlift. Form is usually spot on but one bad lift. Felt a slight crack in Lower back which right now is causing shooting pains to the back of my right leg. Have tried searching up stretches etc but would like something more concrete. Love your video and will from now on strive to maintain correct form as per your amazing info.
Hi bro have you healed? How much time it took for you to heal completely? Please reply I am going through this
Hi bro how are you now? Please reply 🙏🙏🙏🙏I am with same condition
@@harish5466 It’s much better now. Rest is the real cure. Haven’t been to the gym in 6-7 weeks. Another week and I will return to the gym. I am going to concentrate on strengthen core just as much as everything else. Hope this helps.
@@user-qv2xe6ld1v same here bro it's been 4 weeks I have not gone to gym. Just resting and does your shooting pains in legs gone away for you? I get light pains in my legs like front quad above knee and calf pain very light bro
@@user-qv2xe6ld1v bro does pains in your legs and calf healed completely? Please reply
2:29 i felt it🙂
Bruhhhhh I can’t laugh it hurts my back lmao oof
Thank you! This was helpful.
I once had a really big load and threw my back out. Thanks for the help!
Your Viedeo is quite useful....🙏🙏🙏
So glad to hear that! Thank your for giving us your feedback 🙏😁
I used to lift heavy weights in the past, I was able to lift 485 lbs while my body weight was 150 lbs, but while I increased the weight my form wasn’t that good. I end up hurting two discs it took my one year to fully recover and I had to literally start from zero ones again.
Now I stay in the 400s but my form it’s perfect and that weight feels great for like 3 reps. I still weight 155
Man I slipped a disk years ago and if I dead lift 100 pounds with a belt I'm in horrible pain the next day gonna try to work on my form a bit but it almost seems like this lift is outta the question for me
@@kylemiller4999 it’s because your back is not fully recovered, you need to let it heal before you go back to squats and deadlift, find a good chiropractor and go there until your back feels better, but ones you feel better don’t try to go back to this lifts because you will hurt your back again.
It takes a while for our bodies to be 100% recovered, ones you feel better just use your body weight to train your lower back, you need to gain strength and movement before you put plates on. Trust me by doing this you will feel much better in a couple months, ant within a year you will be back, just be patient and do the exercises your chiropractor tells you to do at home.
Excuse my English, this is not my first language.
@@xxvenegasxx-_rng4749 your English I fine good work
You're probably right about seeing a chiropractor I'll shop around but I doubt I can afford one
yeah I know the feeling, recovering from a triceps injury doing weighted pull ups (form needed some work). Had to humble myself and use machines at low weight just to work the muscles pain free. Its been a couple weeks now and still trying to recover
Great video, mate
Thank you my brother 🙏 Really glad you liked it 😁
I can't deadlift without a belt anymore , last tie i hurt back doing deadlifts i could walk for 2 weeks , terrible agonising spasms .... I now only use hex bar which is perfect
Is that a trap bar??
@@thomasfowler8212 they’re the same thing
Hi bro How much time it took for you to heal completely? Please reply I am going through this
Did my last deadlift almost 2 months ago, and am currently still experiencing lower back pain which is slowly moving up to my middle back, I think I screwed my form up
How are you now?
hi bro how are you now? Have you healed completely? How long it took for you to heal ? Please reply brother 🙏🙏🙏?
Great Video!!
Glad you enjoyed it 😁
Faulty comparison with the injury rates in powerlifters vs. in football/soccer players. Number one being:
Survivorship bias - using low injury rates of powerlifters does not necessarily mean that it is safe for the average person, because the average powerlifter is not the average person; the sample does not reflect the population. If we assume that everyone is equally predisposed performance equally well while deadlifting, and that one becomes a powerlifter only through desire/effort, then it would be appropriate to conclude that deadlifting is a safe movement for everyone - and even safer for the average person, because, as mentioned, the average person is not trying to break world records, and therefore the demand placed on them is lower.
But if consider that it could be the case that some people are genetically/anatomically predisposed to perform deadlifts more effectively/safely than others, then it would be safe to assume that the only people who are surviving to the elite level is those genetically/anatomically predisposed to perform deadlift safely/effectively; those predisposed to injury would never survive to the elite level, and therefore, the injury rate at the elite level should be expected to be lower than at the level of the average gymgoer. Anyone who has had a career ending injury while deadlifting, or at least an injury bad enough to make them wary of going back to it again, probably didn't go on to become an elite lifter. We can safely say that propensity to injure oneself during powerlifting serves as a screen for becoming a powerlifter.
Does this mean deadlifting is a bad movement? No, not for everyone; but that doesn't mean that it is perfectly safe for everyone, either. This is true of every movement, but it seems that the likelihood of performing an unsafe deadlift, as well as the consequences of doing so, are a good deal higher for deadlift than for other movements, so lifters should approach with caution. They are very easy to do wrong, and you can be hurt quite badly, permanently, because the load is placed on the entire spinal column. It is true that if you do them correctly, you will not be hurt - not everyone is capable of doing them correctly. The spine is good at handling compressive forces, but shearing forces (introduced when the spine bends) are dangerous; if you lack the flexibility to pick something off of the floor without bending your spine, don't try to deadlift because you think it's something everyone should be able to do.
So I’m fairly new to rmdl and yesterday while I was on 5th rep and all the way lowered, I heard a pop on my lower back, I dropped the bar and immediately felt pain. My back feels stupid stiff, can’t bend, turn or twist, and lastnight sucked. This morning I’m in soo much pain, I can’t even get up off the bed. Idkw to do, am I totally screwed cuz it feels like I am.
How’s your back now
Hi bro How much time it took for you to heal completely? Please reply
Hi bro how are you now? How long it took for you to heal completely? Please reply 🙏🙏 same here i performed rdl and going through pain
I was doing Nordic curls when I injured my back. It’s been a few weeks and the pain is still persistent. I find it hard to explode and jump as I used to. Any advice on recovery and training moving forward?
Smoke some weed
Buy an inversion table. That's the only solution to heal that. Doctors will just pump you up with pain killers to treat the symptoms
How are you bro now?
How are you bro now?
@@harish5466 It's been 2 years. I'm doing pretty fine now, thanks for asking
Thanks for sharing this video. ❤️
Great explanation!
This is so helpful
Thank you for taking the time to give your feedback. We are so glad that you found this video helpful 😊
I did deadlift today m I had bad possition in last rep and im having to much pain rn i can't even walk probably.
hi bro how are you now? Have you healed completely? How long it took for you to heal ? Please reply brother 🙏🙏🙏?
I got back pain when I was doing a 225lb deadlift I’m 14 and I had a belt on but when I saw trying to do my form I couldn’t keep my back straight so it was probably from that
deadlift is dangerous at least in the sense of it can cause real injury. Through poor form or enduring love of lifting. Sheer force wear on lumbar intervertebral discs builds over time no matter how good looking you are. I still do it, but maybe I should just use dumbells or trap-bar and reduce moment arm.
I understand this, but this is definitely not my problem, and I still have lowerback pain in my spine, not muscles, after a deadlift... even with much lower weight than my muscles are capable of.
Same and i think i have good form
so that's why i feel lightheaded after doing a deadlift
I did gym for 2 months and my back sometimes stings when i lower or try to raise something heavier.
yo man any updates....
Any updates brah?
I am feelings back pain right now after my workout I did deadlift for my first time and after watching this video I'm scared to deadlift as it might break my spine
I feel like my spine is neutral and by looking at it, it is, but somehow I still feel like I'm lifting too much with my lumbars and the result is that my lower back hurts.. any suggestions?? 😬
Maybe your low back is doing the work of your glutes and that is because of lack of mind-muscle conection.
@@sonic064 thank you how can I fix this? 🙏 Thanks again
@@edoardovolpi8494 ik this is a year late but i touch the muscle im trying to improve and move it
I heard a pop in my lower back is it disc or any other serious problem??? 😫
If it were a disc or something serious you'd know. I would start stretching and foam rolling. Still deadlift, but cut weight by 50% so if your previous 1RM was 315 your new 1RM is about 160 do that for about 2-3 months then go heavy again, but only slowly add weight over a period of weeks. Don't try to set a new pr right after your recovery period.
@@bufftammy735 I checked yesterday its just muscles not spine ....for how much should I avoid going gym?
akshaykumar pagare
Perhaps take a break from
Deadlifts.... also a good idea might be to switch to trap bar deadlifts.. where u stand in the middle of a bar an grab handles..
Also type in Athlean flow back pain.. it will show u killer stretches
@@bufftammy735 any stretching workouts u advice
@@omar619kamis you may have to look some of these up.
> 90/90 stretch
>General rotatory cuff stretch
>Find a good hamstring stretch
>Warm up lats
>walking lunges until failure will ensure blood it in your legs.
These are all things I do before every workout. Stretching the same way before each workout will help sore muscles be more flexible and feel less sore. As well as reduce chances of injury. Remember the gym is a place you go so your body can preform at the highest levels. It's not worth hurting yourself at the gym because you won't be effective outside the gym.
Very useful information
Imo the most important part is stretching and warming up hips
4:22 Practical ways to fix issues during deadlifts
Greaaat video! May I ask, How do I cure sciatic pain from deadlifts? How do I proceed if i reaaaallly love deadlifting and dont want to stop?
@S M cheers. was only piriformis but i still havent recovered
Nice explanation..
I like doing partial deadlifts I feel like they are a lot safer
0:50 its bc team sports have more moving people, and variable lifts etc.
I had an experience about 2 months ago, my lower back, a bit injured its okay from the starting days" i toke some physiotherapy & medicine
But now, when i go down for some physical movements, sometimes i feel hurts in my lower back!
Somebody tell me if its not seriouse i prolong my exercise ?????
Also putting down the weight is also a big reason for lower back
Thanks super helpful 🙏🏻
I haven't had a problem with back pain until last week. Upped my weight a bit and felt the same soreness the next days. But this week I'm trying to do them and I can feel some hurt there in my lower back. Cant seem to have a full session today.
Also last week I did hurt myself while doing barbell lunges. Made me stop my session early. And now this back discomfort. Ahh! Feels like I haven't done anything in over a week
You could still do stuff just lower the weight down to one where u don’t feel pain
Hi bro How much time it took for you to heal completely? Please reply I am going through this
I hurt my back deadlifting over 6 years ago and I’m still in constant pain from this. I’ve tried so many different treatments (PT, chiro, steroid shot, surgery, etc.) What would you reccomend at this point?
Deadlifting, and I am not joking, strengthen your spine
You need to start deadlifting again. Learn proper technique (Alan Thrall has a great video on deadlift technique) and start from a light weight and increase the weight gradually over time. Don't try to do as much volume as you would for other lifts. multiple sets of 5+ reps of deadlifts is excessive and you'll probably struggle to recover from it. 1-3 sets of 5, once or twice a week is fine.
I’m 15 and I went for a Pr of 315 and my back is sore. I hope it’s not serious injury. No more ego lifting
315 while 15? That's impressive! And no if it's only soreness and not demoblizing pain you'll be Allright.
So deadlifting is safe for the lower back because it produces fewer injuries among elite lifters than American football?? We can agree that the deadlift, performed with proper form, is a good and safe exercise for all. However, you miss the point that it can aggravate a previously compromised lumbar spine, and there are people who simply should not deadlift.
Remember the warm up is also important :D
Tried to lift a small wood hut,to,put a 2x4 under,to get it level,pull something on my lower back,it’s been 3days still having hard time to squat,and.....I hope this will help,sometime in the future lol,peace everyone have a great day
Socko Sock 35 I wish you a speedy recovery! Have a great day too 😁
Thanks a lot
It’s a big pleasure! Good luck with your lifting...!
I cannot see that it is possible to sufficiently load the glutes, hams etc without overwhelming the spinal erectors on the deadlift. As regards physical development, a poor choice. As are squats. Sure they make for dramatic displays of strength and serve as a basis for the sport of powerlifting, but there are far safer, more efficient strategies. Take the roman chair squat, hamstring curl, multi hip machine if you can. For lats, the lat pull-in. (not pulldown, chin or row)
My spine dont hurt but my lats are just killing me.
I have been deadlifting evry 2 days per week when i do my back trainig day,always going for intensity over volume.
But my last deadlifts left me whit a n insane lats pain for about 5 days.
Today i tought id do some deadlifts,even tho i felt i was not fully recovered.
And now i feal like im dying cause of the pain in my lats
What is this?
The lats help stabilise the lower back during the deadlift. This is why weightlifters and powerlifters pull all the slack out the bar before pulling it off the floor. By doing this pre-lift move, the lats are activated which helps tighten the lower back.
What I like to do after deadlifts is spend time hanging on a pull-up bar. I will accumulate 3-4 minutes hanging after each session. I will also incorporate 10 second single arm hangs for 4-5 rounds to really help reset the shoulders and stretch the lats. It is, however, important to mention that when hanging, the abs must be contracted and the rib cage depressed... this ensures that the spine doesn’t overextend.
Don't do deadlifts bro it's danger
Yea I am doing all the steps and my lower back is still in pain
Fuck deadlifts
Did deadlifts for the first time after a couple of years. Paid much attention to have good form. Didn't work. Had a week of non-sore pain in the back. Summary: Hate deadlifts.
I totally destroyed my back yesterday after first dead lift in months, felt the shooting pain after my third set and then like an idiot did the fourth and almost killed myself, then proceeded to finish a full 45 minute pull workout 🙃 anyone know if this will heal spontaneously?
How’s it going, feel better? It’s been 9 months? O:
😂 it got better about a week later but it I had a really agonising spasm in the summer and couldn’t walk for a week 🙃 but I’m hoping that was like an aftershock as I’ve been ok since! Back to the gym tomorrow, wish me luck 😎
Sounds like you're doing better. I just had a killer Cross fit workout where I did a 100 reps of Dead lift it was pretty intense for me and bro I could barely walk. My form was good because my coach was watching me work out, but not sure what happened.
hi bro how are you now? Have you healed completely? How long it took for you to heal ? Please reply brother 🙏🙏🙏
You sound like Danger Dolan
This video is more for amateurs. what about really heavy deadlifting? And really good deadlifting form. Should you have lower back pains then? I’m 75kg and I have deadlifted 125kg with lots of reps but I always get pains. bad genetics?
Hi there i did for the first time 80kg deadlift as a dare😭 just only 1 its was fine, then next day i did 3x8reps of 50kg and now after 2 days i have pain in my lower back, cant sleep cant move cant bend cant even tie lace on my shoe,is there anything exercise or stretching to fix it?or i need to see a dr.
Please wear I belt I didn’t do much research and got outta hand doing too much weight. now I regret it 🤕