Deadlifts are an effective strength training exercise for your lower body.
To do a deadlift, keep your back straight, bend over with your knees bent and your hips extended backward, and pick up a kettlebell or a weighted barbell.
Deadlifts work on your hamstrings, glutes, back, hips, core, and trapezius. Deadlifts are also a better lower body strength training alternative to squats if you have knee pain. They can also be used to help with lower back pain.
However, deadlifts can lead to additional back pain.
SYMPTOMS OF LOWER BACK PAIN
Symptoms of lower back pain are:
-back stiffness that limits your movement
-intense bouts of lower back muscles tightening and relaxing
-unable to maintain good posture.
Lower back pain from deadlift can be caused by:
-poor posture and body mechanics while lifting, which can cause lower back pain one side after deadlift
-stretching the back too far
-using a weight that’s too heavy for you
-rounded back during the lift
When you wake up the following day with sharp lower back pain after deadlifts, it’s best to take a break from deadlifts and find ways to treat the pain immediately.
This article will show you seven ways to fix lower back pain from deadlift and avoid it.
1. ICE
Ice your lower back consistently. Apply the ice for 15-20 minutes every three hours for the first three days.
Remember to use an ice pack or wrap the ice in a towel.
2. REST
Take a break from working out so that you can give your back time to recover. Going back to lifting almost immediately can exacerbate your lower back pain.
If the lower back pain from deadlift is mild and you don’t want to stop your workout routine, you can focus on core stability exercises, walking, and arm strengthening exercises.
3. SLEEP BETTER
Sleep with a lumbar roll under your back. If you don’t have one, roll up a towel. Put a pillow between your legs if you are sleeping on your side. These positions help reduce pressure on your back.
Do not sleep facedown because this will worsen the lower back pain from deadlift.
4. PAINKILLERS
Over the counter pain medication is effective in reducing lower back pain. They include NSAIDs like ibuprofen and can help relieve the lower back pain briefly, but once the drugs’ effect wears off, the pain can resume.
You can also add anti-inflammatory foods to your diet. Ginger can reduce inflammation from back pain.
Add chilis to your meals. Studies show that capsaicin, the active ingredient in peppers, has shown promise in pain relief.
Your doctor can also prescribe medication like codeine or steroidal injections in the affected area.
5. MASSAGE
Physical therapy like massages can help fix lower back pain from deadlift. If you can afford to or have the time, see a professional masseur who can use the proper technique to fix your back.
If you have to perform self-massage, use a foam roller or tennis balls. Lie flat on a mat face up. Place them under your mid-back. Bend your knees and root your feet firmly on the floor. Gently move yourself up and down so the foam roller or tennis balls along your lower back.
Put the tennis balls on the opposite sides of the spine. When using a foam roller, put it on or near where you’re feeling the most pain.
6. STRETCHING
Studies show that regular stretches can help reduce lower back pain or even reduce the risk of recurrent pain.
You can do the following stretches:
Knee to Chest Stretch. To do this exercise:
-Lie flat on your back.
-Bend your right knee with your left leg flat on the floor.
-Grab your right knee and pull it towards your chest with your left leg straightened. Hold your right knee for 30-60s. Relax your legs, hips, and lower back.
-Drop the right knee and straighten it while you pull your left knee towards your chest.
-Do it thrice for each leg.
Belly flop stretch:
This decompresses your lower back. To do this stretch:
-Roll up a towel and place it horizontally in front of you.
-Lie on your stomach with the towel under your hip bones.
-Relax your body.
-Remain for about two minutes and repeat about 3 times, resting for a minute between each set.
Your therapist or trainer can also design stretches for you depending on how much pain you are feeling.
7. SURGERY
In a very severe case of lower back pain from deadlifts, your doctor may recommend surgery. It’s only an option when the pain persists, and all other options have failed.
TO AVOID LOWER BACK PAIN FROM DEADLIFT:
Make sure you keep your back straight during the lift.
Put the barbell as close to you as possible. If you put the weights far away from you, give yourself a poor line of pull.
Bend your knees properly.
Lift with your hips and shoulders. They should go up at the same time. Don’t let your hips come up first.
HOW DO YOU STRETCH YOUR LOWER BACK AFTER DEADLIFTS?
If you don’t stretch after deadlifts, you could end up with sore hamstrings, glutes, quads, hips, and lower back.
You can do the following stretches for your warm-down after deadlifts:
EXTENDED WIDE SQUAT
To do this exercise:
-Stand with your feet slightly wider than your hips.
-Bend your knees and lower your hips toward the floor.
-Bring your palms together at the chest and press your elbows against the inside of your knees.
-After five breaths, put your hands on the floor and walk them away from your feet to stretch your lower back.
DOWNWARD DOG
-From the previous position, raise your body and feet into the V.
-Hold for five breaths.
CAT COW STRETCH
-Get down on all fours. Make sure your back and neck should be in a straight neutral position.
-Slowly tighten your abs, round your back towards the roof, and tuck in your chin.
-Hold for five seconds as you gradually lift your head, chest, and tailbone towards the roof, making your spine and stomach curve to the floor.
-Hold for five seconds, then release and return to the neutral position.
HOW LONG DOES LOWER BACK PAIN TAKE TO RECOVER?
Recovery depends on how serious back pain is. Mild lower back pain will disappear after a few days.
More serious pain can take six to eight weeks.
HOW DO YOU STRENGTHEN YOUR LOWER BACK FOR DEADLIFTS?
You can do multiple exercises to make sure your back is ready for deadlifts. This is especially important to prevent back pain after the first time deadlifting.
You can do multiple stretches for this. The knee to chest stretches we mentioned earlier helps strengthen your lower back.
Lateral leg lifts, seated rotational lower back stretches also help strengthen your lower back.
Strong abs help support the spine. Ab strengthening exercises like sit-ups can also help you.
HOW MANY DAYS A WEEK SHOULD I DEADLIFT?
This depends on your training expertise and age. According to Men’s Health, you also need to consider your fitness goals before scheduling your deadlifts.
If you’re new to deadlifts and want to perfect your lifts, it’s best to do it is 2-5 times a week.
Do it 1-3 times a week if you are strength training,
If you’re a practiced lifter who wants to maintain your deadlift strength, you only need to do it once a week.
TAKEAWAY
If you experience severe headache, blurred vision, incontinence, numbness or pain in both legs, and change of feeling in the groin, see a doctor immediately because you may have a serious underlying medical condition.
If you feel pain during the deadlift, stop immediately and see a doctor.
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