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Preventing And Treating Lower Back Soreness After Deadlifts

Preventing And Treating Lower Back Soreness After Deadlifts

The lower back is a common site of pain and injury during exercise and various activities due to its involvement in providing stability, supporting the upper body, and facilitating movement. Heavy lifting movements, such as deadlifts, can often be the culprit of pain in the lower back. As a result, proper workout techniques and avoiding overtraining are essential for maintaining a healthy and injury-free exercise routine.

The following article discusses the causes of pain from deadlifts, outlines preventive measures and workout strategies to avoid injury, and introduces physical therapy as a prevention and treatment solution when these types of musculoskeletal issues arise. For more information, reach out to our FYZICAL Therapy & Balance Centers team in Mechanicsburg, PA, to learn more.

Lower Back Anatomy 

The lower back, also known as the lumbar region, is the area of the back located below the ribcage and above the pelvis. It plays a crucial role in supporting the upper body, facilitating movement, and protecting the spinal cord. Knowing the anatomy of the lower back is essential for understanding the causes of back pain during movements like the deadlift, and therefore implementing the appropriate preventive measures and treatments.

Key components of the lower back anatomy include:

  • Spinal column: The lower back consists of the last five vertebrae of the spinal column, known as the lumbar vertebrae (L1 to L5). These vertebrae are larger and sturdier compared to the upper back vertebrae, as they bear the majority of the body's weight.
  • Intervertebral discs: Located between each lumbar vertebra are intervertebral discs. These discs act as shock absorbers and provide cushioning between the vertebrae. Each disc has a tough outer layer called the annulus fibrosus and a gel-like center called the nucleus pulposus.
  • Spinal cord and nerve roots: The spinal cord is a bundle of nerves that runs through the vertebral canal formed by the stacked vertebrae. Nerve roots branch out from the spinal cord and exit through small spaces called neural foramina, which are located between adjacent vertebrae.
  • Muscles and ligaments: The lower back is supported by various muscles and ligaments that provide stability and facilitate movement. For example, the erector spinae muscles run parallel to the spine and help maintain proper posture and extension of the back. 
  • Facet joints: The facet joints, also known as zygapophyseal joints, are located between the vertebrae in the lower back. These joints facilitate movement and provide stability to the spinal column. Each facet joint is covered with cartilage and surrounded by a joint capsule.
  • Sacroiliac joints: The lower back connects to the pelvis through the sacroiliac joints. These joints are located on each side of the sacrum, which is a triangular bone at the base of the spine. The sacroiliac joints transfer forces between the upper body and the lower extremities during movement.

Pain from deadlifts can occur at any or a combination of these anatomical sites. It’s important to get the proper diagnosis from a health professional, such as a physical therapist, before implementing any treatment modalities.

Understanding Deadlifts And Lower Back Soreness

Deadlifts are a compound exercise that targets multiple muscle groups, including the lower back. The exercise engages multiple muscle groups, including the lower back, glutes, hamstrings, and core. When performed correctly, deadlifts can be highly beneficial for strength and overall fitness. 

However, improper form and technique can lead to excessive strain on the lower back, resulting in soreness and potential injury. It is crucial to understand the correct lifting mechanics and avoid common mistakes that may contribute to overtraining and subsequent back pain. To minimise the risk of injury, it’s a good idea to consult a trained health professional, such as a physical therapist, who can prescribe the exercise correctly and ensure the right technique. 

There are several key components that a physical therapist can direct to contribute to proper form and effective execution of the exercise. These components include:

  • Starting position: The starting position is key to a safe and effective deadlift. The feet should start shoulder-width apart with the barbell centered over the midfoot. The toes should be slightly pointed outward, depending on comfort, and the barbell should remain close to the shins.
  • Hip Hinge: The movement should be initiated by hinging at the hips, engaging the glutes back while maintaining a neutral spine. This movement pattern allows for maximum engagement of the posterior chain muscles, such as the hamstrings and glutes.
  • Chest and shoulder position: During the lift, it’s important to maintain a “proud” chest with the shoulders pulled back and down. This position helps stabilize the upper body and promotes proper spinal alignment throughout the lift.
  • Leg drive: As the barbell lifts off the ground, the focus should be on driving through the heels and engaging the leg muscles, particularly the quadriceps and glutes. This leg drive generates the initial force needed to lift the weight.
  • Bar path: Throughout the movement, the barbell should move in a straight line, keeping close to the body to maintain a vertical bar path. This helps minimize unnecessary stress on the lower back and maximizes the engagement of the posterior chain muscles.
  • Lowering the weight: To finish the deadlift, the movement is reversed by hinging at the hips and lowering the barbell back down to the starting position in a controlled manner. Maintaining proper form and avoiding excessive rounding or sudden dropping of the weight is key.

Causes Of Lower Back Soreness After Deadlifts

Lower back soreness after deadlifts can be attributed to various factors. The intricate structure and function of the lower back anatomy emphasise the importance of maintaining proper posture and employing correct lifting techniques when engaging in targeted exercises. Without this, certain exercises may trigger an injury and lead to reduced mobility, strength, and function. 

Muscular fatigue and microtrauma from intense workout sessions can contribute to the discomfort. Additionally, overtraining syndrome can also contribute to back pain and overall fatigue. Overtraining occurs when the body does not receive adequate rest and recovery between workouts, leading to cumulative fatigue and increased risk of injury. Deadlifts, being a demanding exercise, can put a significant load on the lower back. Without proper rest and recovery periods, the muscles and structures of the lower back may not have sufficient time to repair and adapt, leading to soreness and potential overuse injuries.

Moreover, Additionally, incorrect lifting mechanics or poor form may put excessive strain on the lower back, leading to soreness. Improper form during deadlifts can include rounding or arching the back, lifting with the back instead of the legs, or lifting with a jerking motion. These mistakes can result in excessive stress on the spinal discs, ligaments, and muscles of the lower back. Over time, this strain can lead to muscle imbalances, inflammation, and even structural damage, causing discomfort and pain.

Preventive Measures And Workout Strategies

To prevent lower back soreness after deadlifts, it is essential to adopt certain preventive measures and workout strategies. Working with a physical therapist is a great starting point to get a clinical assessment of movement patterns and a prescribed treatment plan that targets these specific issues. 

For example, the physical therapist may suggest that prior to deadlifting doing warm up exercises and dynamic stretching, which is crucial to prepare the muscles for the upcoming workout. Additionally, they may provide education about a gradual progression in weight and intensity, which can help avoid overtraining as this allows the body to adapt to the demands of deadlifts. 

The physical therapist will likely watch the movement to detect any technique or movement issues. They may suggest implementing certain workout strategies to better engage the core muscles and maintain proper spinal alignment during lifts, which is vital for minimizing strain on the lower back. The physical therapist may also discuss the importance of incorporating rest days and recovery techniques, such as foam rolling and stretching, into the workout routine to promote proper recovery and reduce the risk of back pain.

Back Pain Therapy In Mechanicsburg, PA

Whilst there are a range of strategies to help prevent the incidence of lower back during gym exercises, pain and injury can still occur. For those experiencing persistent lower back soreness after deadlifts, seeking professional back pain therapy in Mechanicsburg, PA, is highly recommended. FYZICAL Therapy & Balance Centers offers specialized approaches to treat and prevent back pain. Our physical therapists provide individualized assessment and treatment plans tailored to the specific needs of each patient.

Some of the techniques our physical therapists use for lower back pain include manual therapy and targeted exercises to address muscular imbalances, improve mobility, and enhance overall spinal health. Numerous patients have experienced significant relief and improved functionality through physical therapy at FYZICAL Therapy & Balance Centers.

Working Out Shouldn’t Be Painful 

Lower back soreness after deadlifts can be prevented through proper workout techniques, gradual progression, and attentive form. However, if the discomfort persists, seeking professional help is crucial. By combining expert guidance, preventive measures, and therapeutic interventions, FYZICAL Therapy & Balance Centers offers solutions for a pain-free workout experience and long-term fitness well-being. Taking care of the body is essential for achieving optimal results.

References

 
Posted on 2023-05-31