Low Back Pain While Deadlifting?

If your back tightens up, aches after pulling, or flares mid-set—you don’t need to stop deadlifting. You need to build capacity where it actually matters.

Does This Sound Familiar?

Your low back tightens during or after deadlifts

Pain shows up the next day after pulling

You feel fine warming up… until the weight gets heavier

You’ve been told your “form is the problem”

You’ve tried stretching your hamstrings and it didn’t fix it

You’re not the only one—and this isn’t a reason to stop training.

Why Your Low Back Pain Keeps Coming Back

Most lifters are told to:

“Your form is off”

“Your core isn’t activating”

“Your back is tight”

“Stop deadlifting for a while”

That advice might temporarily reduce symptoms.

But it ignores the real issue:

Your ability to tolerate load through your spine under fatigue.

If your capacity doesn’t change, your pain won’t either.

Our Approach: Keep You Lifting

At Performance Physical Therapy, we don’t treat deadlifts like something to avoid.

We:

adjust your training—not eliminate it

build tolerance to spinal loading

expose your back to load progressively

focus on strength where you’re currently limited

The goal isn’t to protect your back.
The goal is to make it strong enough to handle what you ask of it.

What Causes Low Back Pain During Deadlifts?

Sudden increases in volume or intensity

Fatigue reducing your ability to tolerate load

Lack of exposure to heavier or higher-rep pulling

Training around pain instead of through manageable ranges

Fear-driven movement changes that actually increase stress

Your spine isn’t fragile. The tissues around it are just underprepared.

What Our Approach Looks Like

Watch you deadlift (not just assess you on a table)

Identify where pain shows up (off the floor, mid-shin, lockout, fatigue sets)

Modify load, volume, and variations so you can keep training

Build strength and endurance in your posterior chain

Progress you back to heavier lifting with confidence

Lifters We've Helped

2024 Paris Olympian

Mary Theisen-Lappen

@marytheisenlappen

Dylan Carter

@dylanliftsheavy_ish

This Is For You If:

You lift consistently and want to keep progressing

You’re tired of being told to stop deadlifting

You’ve tried stretching, foam rolling, or rest

You want a plan that actually fits your training

Ready to Deadlift Without Pain?

You don’t need to avoid deadlifts or guess your way through flare-ups.

Let’s figure out what’s actually going on and get you back to pulling with confidence.

Should I stop deadlifting if my back hurts?

You should never stop deadlifting. EVER. There are ways to modify the deadlift so that the movements is comfortable during periods of elevated low back pain. Helping you find the most appropriate variation is what we do best!

Is my form the problem?

Form can definitely play a role in your low back pain during deadlifts. As we fatigue, being able to maintain good technique becomes more and more crucial. We will review your deadlifting form during your initial assessment.

Do I need an MRI?

Nope. An MRI won't tell us anything about your low back pain. It is incredibly normal to have disc bulges, disc herniations, and subtle shifts in your spinal vertebrae. Our healthcare system wildly overutilizes imaging, and it leads to unnecessary expenses, longer episodes of care, and higher amounts of stress.

Is my spine “out of alignment”?

Probably not. Your spine isn’t some fragile structure constantly “slipping out” every time you deadlift or bend over. Most back pain is more related to load tolerance and sensitivity than bones magically being “out of place.”

How long does it take to fix?

Low back pain can feel awful and make it seem a lot worse than it actually is. With that being said, we can generally knock the pain down within the first 1-2 weeks. If your goal is a long term solution, and you want to make sure your back can handle anything you ask of it, it can take anywhere from 8-12 weeks.