Straight Leg Deadlift Hurting Lower Back | FIX THIS!
Any form of a deadlift can seem like a death trap if you already have a disc herniation, disc bulge, or post-fusion history.
However, when it comes to successfully doing exercises like the traditional deadlift or straight leg deadlift, we have to first get your cause of pain under control.
Once that is dialed in, it becomes easier to play around with specific form tweaks, as you see in the video.
In today’s video, I point out some common flaws I see a lot with the straight leg deadlift and pointers on how to erase the back pain you’re experiencing while doing them!
And if you’re saying, “I will never do deadlifts with my bad back,” I want to challenge you because it’s one of the most effective and efficient ways to build resilience and strength in painful muscles.
Not just to get stronger but to build confidence back in your body to do anything you want throughout the day without the risk of causing more pain or damage.
Need more help learning to how exercise and build strength without causing more pain or damage:
Why Does My Back Hurt After Deadlifting?
There are many potential reasons why your low back hurts after deadlifting.
Here are two you can start with!
A great place to start would be looking at your technique and form.
One of the best things you could do is aim for perfecting every rep and give yourself grace for slight changes to that form as the weight increases.
In my opinion, if you aim for perfection, you will at least hit “pretty darn good,” which will help with controlling sensitivity.
What is perfection?
I look at it like this; it’s more about ensuring the most important things are done with excellence instead of focusing on the minute detail that doesn’t matter.
One of those things is weight distribution. If you are not lifting and lowering the weight in the right place, your lower back WILL take the load, and the hips won’t.
Another area of attention would be the weight you’re using.
For example, heavy deadlifts look cool but is your sensitive low back ready for that weight?
Frequently it’s not.
You may already have a sensitive low back, but you have to get your deadlifts in, so you push through. Unfortunately, this creates a learned pain cycle, and you constantly pick the cab of your back pain every time you go into the gym.
YOu’ve got to break this cycle if you want long-term relief.