Is it normal for my back to be sore after deadlifts?
It is normal to feel some tension or soreness in your back after you deadlift. Deadlifts work your whole posterior chain and a lot of the muscles in your back contribute to the stability of the lift. The primary movers in the deadlift are your glutes and hamstrings. DOMS -Delayed onset muscle recovery is normal in any exercise with an eccentric portion. If your back is sore for over 24 -72 hours that will signal a problem. If you wake up with sharp pain after deadlifts that will also signal a problem
What Muscles are worked when deadlifting?
When you deadlift the majority of muscles in your posterior chain are being utilized. The prime movers include:
- Glutes
- Hamstrings
Secondary/Stabilizing muscles
- Quadriceps
- Adductor Magnus (Inner Thigh)
- Erectors
- Lats
- Traps
- Rhomboids
- Abdominals & Obliques
Why is my low back feeling sore after deadlifting?
There could be a few reasons why your low back is sore after deadlifts. Let’s discuss!
Usually if your low back is feeling sore it is your erectors that are screaming at you. The function of that group of muscles is to help stabilize your spine and your core. It is not meant to bear a lot of load under flexion.
So if you deadlifted with a curved lumbar spine (lower back) this would put stress on the erectors; that they are not meant to handle and will cause pain.
Can low back pain when deadlifting be normal?
As discussed your erectors are stabilizer muscles. Generally they shouldn’t be getting too sore because they are not lifting load via a concentric or eccentric contraction. They should be isometrically contracting for stability.
But even so if stabilizers are new to a movement they can still become sore. Which is why new deadlifters or individuals that have taken time off from the lift may feel a lot of low back soreness.
What are solutions to low back pain when deadlifting?
Watch your form! Film your sets and assess if you lifting with a curve in you lower back.
Get a powerlifting coach that can help monitor your workload and help make your deadlift more efficient.
If you are new to deadlifting check out the how to deadlift comprehensive guide
Closing Thoughts | Should my back be sore after deadlifts
We do not want to turn your erectors into a primary mover. As this will contribute to low back pain and excess soreness. It can be normal to have some low back soreness after deadlifting especially if you are new or haven’t done the movement in a long time. Film your sets or seek the help of coach if you are struggling.
