
Deadlifting is a fundamental compound exercise that targets multiple muscle groups, including the glutes, hamstrings, and lower back. However, if you're experiencing pain primarily in your low back and erectors during deadlifts, it's a clear sign that something isn't right. Contrary to popular belief, this is not normal, and pushing through the pain can lead to further injury and setbacks.
The Problem with Low Back Pain During Deadlifts
Many people mistakenly believe that feeling pain in the low back during deadlifts is a normal part of the exercise. However, this couldn't be further from the truth. Here's why:
Improper Hip Hinging: When deadlifting, the movement should primarily come from the hips, not the low back. If you're not properly hip hinging, you're likely placing excessive stress on your lower back, leading to pain and potential injury.
Spinal Overload: Hinging at a point in your spine, rather than at the hips, can cause a significant amount of force to be directed to a single point in your low back. Over time, this can lead to overload and pain.
Reduced Performance: Pain in the low back not only compromises your form and technique but also limits your ability to lift heavier weights and progress effectively in your deadlifts.
The Solution: Proper Hip Hinging
Learning to hip hinge properly is key to alleviating low back pain during deadlifts and maximizing the effectiveness of the exercise. Here's how to do it:
Engage Your Core: Start by bracing your core to stabilize your spine and pelvis.
Initiate the Movement from the Hips: Focus on pushing your hips back, rather than bending forward from the waist.
Maintain a Neutral Spine: Keep your back flat throughout the movement, avoiding any rounding or excessive arching.
Drive Through the Heels: As you lift the weight, push through your heels to engage your glutes and hamstrings.
Control Spinal Motion: Ensure that your spine remains in a controlled, stable position throughout the lift.
The Benefits of Proper Hip Hinging
Mastering the hip hinge technique offers numerous benefits, including:
Reduced Risk of Injury: Proper form minimizes stress on the lower back, reducing the risk of strains and other injuries.
Improved Performance: By effectively engaging the glutes and hamstrings, you'll be able to lift heavier weights and achieve greater strength gains.
Enhanced Comfort: You'll be surprised by how much better deadlifts feel when executed with proper technique, leading to a more enjoyable and effective workout.
Take Control of Your Deadlifts
Remember, your low back should not be painful when deadlifting. By mastering the hip hinge technique and controlling spinal motion, you can enjoy pain-free, effective deadlifts while minimizing the risk of injury. Don't let discomfort hold you back from reaching your strength and fitness goals—take the necessary steps to lift safely and effectively.
Reach Out for Help
If you're experiencing low back pain during deadlifts or any other exercise, don't hesitate to reach out for assistance. A qualified professional can assess your technique, identify any movement patterns contributing to your pain, and provide personalized recommendations for improvement.
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 At Prevail Rehab & Performance, our team of experts is here to help you optimize your technique, overcome pain, and achieve your fitness aspirations. Send us a message to schedule a consultation and take the first step towards pain-free deadlifts and improved performance.
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