Lower Back Pain After Deadlifts? Here’s What’s Actually Going On

Lower Back Pain After Deadlifts? Here’s What’s Actually Going OnLower Back Pain After Deadlift

“I Deadlifted Yesterday and Now My Back’s Cooked”

You’re not alone, bru. We hear this every week at The Cape Town Chiro. Deadlifts are one of the best lifts for building full-body strength — but also one of the easiest to mess up.

Here’s the truth: not all back pain after deadlifts is bad. Some of it is normal delayed onset muscle soreness (DOMS). Some is poor bracing or form. And some might be a red flag that you need a closer look.

Let’s break it down:

1. The “Good” Kind of Soreness

If you’re new to deadlifting, changed your program, or pushed a heavy session, your back muscles (like the erector spinae) can get DOMS just like your legs after squats.

✅ Soreness stays local to the muscle ✅ You can still move — just stiff or achy ✅ Improves over 2–3 days

That’s just your body adapting. No drama.

2. The “Uh-Oh” Kind of Pain

If you felt a sharp tweak during the lift or have pain that:

❌ Shoots down your leg (sciatica)
❌ Is sharp with bending, coughing or sneezing
❌ Wakes you up or doesn’t change with movement
❌ Comes with numbness, weakness, or bladder changes

Then it’s time for a neuro-ortho exam — not just more foam rolling.

3. Form Mistakes That Lead to Back Pain

At The Cape Town Chiro, we often see:

  • Rounded low back at setup or lockout (If this is not the technique you have been using from the start – Yes I will get technical with this)
  • Hyperextension (leaning too far back at the top)
  • Not engaging lats and core before pulling
  • Going too heavy, too soon

We’ll assess your movement, test strength + control, and give you corrective strategies that actually carry over to the barbell.

What We Do at The Cape Town Chiro

If you’re dealing with lower back pain after deadlifts, here’s how we help:

  • Neuro-ortho assessment to rule out serious issues
  • Manual therapy or dry needling (if needed)
  • Core reactivation and hip hinge retraining
  • Fix your bracing and breathing mechanics
  • Guide your return to lifting — no fear-mongering

You won’t hear “just stop lifting” here. Ever.

Book an Assessment

📍 Book with Dr Tristan – Chiropractor Cape Town
Early mornings. Late evenings. Saturdays. Right here in Sea Point.

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Frequently Asked Questions

Q: Is it normal to have lower back pain after deadlifts?
A: Mild soreness is common, especially if you’re new to lifting or just had a tough session. Sharp or radiating pain isn’t normal — and should be checked out.

Q: Should I see a chiropractor for back pain after lifting?
A: Yes. A chiropractor can assess whether it’s muscular, joint-related, or a nerve issue — and help you get back to training safely.

Q: Can I still deadlift with lower back pain?
A: It depends on the cause. We often guide patients to modify their training instead of stopping entirely.

 

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