If you’re serious about strength training, there’s a good chance the deadlift is already a staple in your workouts. And for good reason—this powerhouse movement builds strength in your glutes, hamstrings, back, and core like few other exercises can. But what happens when that deadlift starts to feel less empowering and more… painful?
Low back pain from deadlifting is one of the most common issues we see at E3 Chiropractic + Wellness. Whether you're a competitive lifter or a weekend warrior, back pain can stop your progress in its tracks—and sometimes even scare you away from lifting altogether.
But here’s the good news: deadlifting doesn’t have to hurt. With proper technique, mobility, and support, you can lift heavy and stay pain-free.
Let’s break down the real reasons your back might hurt after deadlifting—and what you can do to fix (and prevent) it.
Deadlifting Isn’t the Problem—Your Mechanics Might Be
We often hear people say, “Deadlifts are bad for your back.” But that’s not really true.
The deadlift is not a dangerous exercise. Poor deadlift mechanics are.
When done correctly, the deadlift actually helps protect your spine by building the strength and resilience of your posterior chain. But if your technique is even slightly off—especially under heavy loads—your lumbar spine can take the brunt of the force, leading to strain, irritation, or injury.
Why Does Your Low Back Hurt from Deadlifting?
There are a few common culprits we see as a trusted Saskatoon Chiropractor:
1. Rounding the Lower Back (Lumbar Flexion)
One of the biggest causes of injury is rounding the spine when pulling from the floor. When your spine flexes under load, it puts stress on the intervertebral discs and surrounding soft tissue.
Fix: Learn to hip hinge properly and maintain a neutral spine throughout the lift.
2. Lack of Core Engagement
Your core is your body’s natural weight belt. If it’s not bracing effectively, your lower back ends up doing more work than it should.
Fix: Practice abdominal bracing and incorporate anti-extension core exercises like planks and dead bugs.
3. Weak Glutes or Hamstrings
If you can’t properly engage the posterior chain, your back muscles will overcompensate.
Fix: Strengthen your glutes with movements like hip thrusts, Romanian deadlifts, and glute bridges.
4. Poor Mobility
Tight hips, hamstrings, or ankles can limit your ability to get into a safe starting position, forcing you to compensate through your spine.
Fix: Regular mobility work and dynamic warm-ups before lifting sessions.
5. Lifting Too Heavy, Too Soon
Progressive overload is essential, but ego lifting or skipping foundational movement patterns leads to breakdown.
Fix: Focus on form first. Build volume and consistency before chasing max weights.
How to Deadlift Without Wrecking Your Back
Here’s a checklist to make your deadlift safer and more effective:
Master the Hip Hinge
The hip hinge is the foundational movement pattern behind a proper deadlift.
Try this drill:
- Stand with a dowel along your spine (touching your head, mid-back, and tailbone).
- With soft knees, push your hips backward while keeping the dowel in contact with all three points.
- You should feel the tension in your hamstrings, not your lower back.
Set Up With Purpose
- Don’t rush the setup. Here’s what to focus on:
- Feet hip-width apart with the bar over your mid-foot
- Hands just outside your knees
- Spine neutral—no rounding or overextending
- Shoulders over the bar, hips slightly higher than knees
- Big belly breath to brace your core before pulling
Brace Like a Pro
Think of your core as a 360-degree cylinder. Inhale through your nose, expand your belly and sides (not just your chest), and hold that tension through the lift.
Start with Romanian Deadlifts or Trap Bar Deadlifts
If you’re new or rehabbing an injury, these variations reduce stress on the spine while building strength in the hips and hamstrings.
Recover Smarter
- Recovery is part of the process:
- Foam roll or perform light mobility work post-lift
- Stay hydrated and nourished
- Sleep 7–9 hours per night
- Don’t ignore small aches—they’re your body’s early warning system
How E3 Chiropractic + Wellness Helps Athletes and Lifters Stay Pain-Free
At E3 Chiropractic + Wellness, we take a different approach to back pain. We don’t just “crack your back” and send you on your way. We use our E3 Approach to help you:
1. Explore What’s Really Going On
We take the time to assess your movement patterns, spinal alignment, mobility limitations, and strength imbalances to find the root cause—not just treat the symptoms.
2. Eliminate Pain and Inflammation
Through chiropractic adjustments, soft tissue therapy, and targeted rehab exercises, we help calm the irritated structures and get you moving without pain.
3. Empower You to Move Better, Stronger, and Smarter
You’ll leave our clinic with a personalized plan to:
- Strengthen your posterior chain
- Improve your movement mechanics
- Prevent the pain from coming back—especially when deadlifting
As a Saskatoon Chiropractor clinic that specializes in working with lifters, CrossFitters, and active adults, we speak your language and know what it takes to keep you training hard without breaking down.
When to Get Help
You should book an appointment if:
- You’ve had lingering low back pain after deadlifting
- Your form breaks down under heavier loads
- You feel like you’re “stuck” in your progress because of mobility or pain
- You want a professional to assess and fine-tune your movement
- We’re here to help you move better, lift stronger, and recover faster—without having to give up the lifts you love.
Don’t Let Back Pain Keep You Out of the Gym
Deadlifts aren’t the enemy. In fact, when done right, they’re one of the best tools you have for building a strong, resilient back. But if you’re dealing with nagging pain or recurring injuries, it’s time to take a closer look at your technique, mobility, and support system.
Let E3 Chiropractic + Wellness be part of your team. We’ll help you figure out what’s holding you back and give you the tools to train with confidence again.
Click HERE to book your movement assessment with E3 Chiropractic + Wellness today—and keep doing what you love, pain-free.
