Feeling a sharp twinge or stiffness in your lower back after deadlifting is common, and most of the time it is not serious. Most lifting-related back pain settles within days to a few weeks, and with the right plan you can usually keep training and return to full deadlifts.
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| Most common cause | Overloaded back muscles and joints, usually a strain or irritation |
|---|---|
| Less common | Disc-related pain, sometimes with leg symptoms (sciatica) |
| First days | Keep moving, reduce lifting load, use positions that ease pain |
| Return to lifting | Usually 1 to 6 weeks, building back gradually |
| Scans | Rarely needed unless red flags or nerve symptoms |
What causes it?
Deadlifts are a safe and useful exercise, and injury rates in strength training are low compared with many sports. Back pain usually comes from a mismatch between load and capacity on the day:
- A big jump in weight, sets or volume
- Fatigue at the end of a session or after poor sleep
- Grinding out a heavy rep with a change in technique
- Returning after a break without building back up
Symptoms
- Muscle or joint strain: one-sided or central back pain and stiffness, worse bending or getting up, no leg symptoms
- Disc-related or nerve pain: pain spreading into the buttock or leg, pins and needles, numbness, or pain with coughing and sneezing
Seek urgent medical care if: you have numbness around the groin or saddle area, new bladder or bowel problems, or rapidly worsening leg weakness.
How is it diagnosed?
A physiotherapist can usually tell what is going on from your history and examination of movement, strength, sensation and reflexes. Most people do not need a scan. Imaging is reserved for red flags, severe or worsening nerve symptoms, or pain that is not improving after around 6 weeks.
Treatment
- Calm things down: keep walking, avoid bed rest, and use positions that ease pain
- Modified training: keep training the rest of your body and swap heavy hinges for pain-free variations
- Rebuild the hinge: start with Romanian deadlifts, kettlebell or trap-bar deadlifts at a light load
- Progressive loading back towards your previous working weights over a few weeks
- Programming: sensible progression, deload weeks and recovery
What you can do at home
- Walk little and often in the first days
- Use heat if it eases stiffness
- Avoid long periods of sitting
- Try gentle movements such as knee rocks and cat-camel
- Return to the gym early with lighter, pain-free work rather than stopping completely
Outlook
Most lifters are back to normal training within a few weeks. If your pain spreads into the leg, read our guides on sciatica relief and whether a disc bulge can heal.
Frequently asked questions
Should I stop deadlifting after hurting my back?
Usually only for a short time. Most people return to deadlifting with a lighter, gradual build-up, and deadlifts are often part of rehab.
Is it a muscle strain or a disc?
Muscle strains usually cause one-sided back pain without leg symptoms. Pain spreading down the leg, pins and needles or numbness suggest a nerve may be involved and are worth getting assessed.
Do I need an MRI?
Usually not. MRI is helpful if you have red flags, worsening nerve symptoms, or are not improving after 6 weeks.
Should I wear a lifting belt?
A belt can help on heavy sets, but it does not replace good strength and technique. It is not needed for lighter rehab work.
Videos that will help
- 5 mistakes that make back pain worse
- Best exercise routine for disc bulges and herniations
- Real patient: disc bulges, back to work without surgery
Get expert help
Not improving, or want a plan built around your goals? Book an assessment at our Dublin 2 clinic or online from anywhere.
General information only; it does not replace an individual assessment.
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References
- National Institute for Health and Care Excellence. Low back pain and sciatica in over 16s: assessment and management (NG59). 2016, updated 2020.
- Aasa U, et al. Injuries among weightlifters and powerlifters: a systematic review. Br J Sports Med. 2017;51(4):211-219.
- Berglund L, et al. Which patients with low back pain benefit from deadlift training? J Strength Cond Res. 2015;29(7):1803-1811.
- O’Sullivan PB, et al. Back to basics: 10 facts every person should know about back pain. Br J Sports Med. 2020;54(12):698-699.