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Sore Low Back After Deads. Normal?


#1

Hello all!

I was doing deadlifts yesterday and this morning i noticed that my lower back was sore as hell. I've noticed this problem a few weeks back but didnt really pay attention to it until today after I rode my bike for a few hours (back felt really bad on the climbs).

I also noticed that my glutes were not sore. Shouldn't the glutes be sore as well?

Thanks!


#2

Hey razor40,

Yeah your lower back should be sore, but not in pain. You need to know the difference between good sore and injured sore…

Riding bikes for a few hours can be hell on your back too, by the way.

Check your form on the dl, take a video and post it here or on other friendly sites for people to critique for you. Especially watch for lower back rounding.

How is your stretching routine? Do you stretch your lower back out properly after doing deads?

Chances are there is something a little off with your form and the lower back is taking too much of the strain. This would account for your glutes not being sore. Although my hams have tended to feel it more than my glutes do?

How long have you been DL’ing for? I found after the first few weeks I got very little soreness anywhere. Until I up the volume or intensity or change the program in some other way. For example I recently switched from doing 1x5 DL a week to doing 3x5 DL a week. My lower and mid back were sore the next day, along with my hams and to a lesser extent my glutes. Now a couple of workouts in the effect is less noticable the day after.

Hope this helps.


#3

Don’t stretch your lower back.

Your lower back may very well be sore after deadlifts. Most people will encounter this. tassietaekwon is right however that you should know the difference between pain and good soreness. If it’s a scary sort of pain as opposed to delayed onset muscle soreness from training, then you have a reason to be alarmed.


#4

Yes most people will experience some soreness in the lower back when deadlifting, it just cant be avoided the spinal erectors are used in the exercise. How much the spinal erectors are used will depend on your technique and if your lower back rounds when lifting which obviously needs to be reduced significantly.

Regarding glute soreness, it will depend on how much your glutes are active in the movement I personally dont find deadlifts making by glutes overly sore, I know they have worked because I can feel it but true glute soreness is something you may not experience and if you want that you may need to look at other more glute specific exercises.

In my opinion everyone can benefit from glute activation exercises pre deadlifting some light RDL’s, clams, supine(glute) bridges will help engage that mind-mucle connection and activate the hips better rather than using lumbar extension to lockout the lift.

I never stretch the lower back per say but I usually include some spinal decompression at the end of a session (hanging from a bar with knees raised.) I also find soft tissue (i.e foam roller work) and little self massage helps relieve any soreness.


#5

@tassietaekwon and rudilerm: Now that you mention it, it does feel like a really bad case of DOMS. It’s just that it feels really stiff when I move around. The soreness is more pronounced on the left side of my spine, just above elbow level. It’s also painful if pressure is applied. I had trouble bending over to pick stuff up the whole day.

Im doing Stronglifts 5x5 Advanced and am on the last week, so 3x3 with 315lbs at 180lbs BW. Been lifting for 8 months.

I’m actually worried I messed something up because somewhere at the middle of the lift I felt my shoulders getting pulled forward, and I wasnt sure if my lower back rounded as well. (NOBODY else deadlifts at my gym, so I couldnt get any sort of feedback on form) Ive really got to get a camera…

@SpiderDan: Tried those spinal decompressions. They feel good!


#6

Hi! After 8 months of lifting you should be able to diffrentiate between DOMS and injury pain. You should also have full knowledge of the proper technique - especially when doing high intensity.

I would follow the advice of Dan - I never stretch the lower back per say but I usually include some spinal decompression at the end of a session (hanging from a bar with knees raised.) I also find soft tissue (i.e foam roller work) and little self massage helps relieve any soreness.

Rest a couple of days also. If it doesnt go away, Id see a specialist.


#7

I did deads yesterday and my lower back is a little sore. It’s a good soreness though, one that makes me feel like i had a good workout.


#8

Back has felt better with the decompressions and massage. So it was DOMS after all. I suppose it was reassurance that my back was fine was all I needed, hehe. Anyway, thanks all for the feedback!