Lower back pain from deadlifts: fix your form

Among the five barbell exercises in 5x5, the deadlift has a reputation as a back destroyer. Walk into any corporate gym and someone will warn you that deadlifts will wreck your spine.

The reality is more nuanced. The deadlift is one of the most effective exercises for building a strong, resilient back — a randomised trial in the Journal of Strength and Conditioning Research even found that deadlift training reduced pain and disability in many people with mechanical low back pain. But done with poor form, it can absolutely cause problems. The difference comes down to a few specific technical issues that are all fixable.

If your back hurts after deadlifts, one of these five causes is almost certainly responsible.

Is your back supposed to hurt after deadlifts?

Sore, yes. Hurt, no.

The deadlift works your spinal erectors hard. They are the muscles running along both sides of your spine, and like any trained muscle they can ache for a couple of days afterwards. That is soreness in a muscle that did its job. Pain that is sharp, sits in one spot, starts during a rep, or travels into your buttock or leg is not part of normal training.

	Muscle soreness	Warning sign
When it starts	12-48 hours after training	During the lift or right after
How it feels	Dull ache, stiffness	Sharp, specific
Where	Across the lower back, both sides	One spot, often one side, may travel into the buttock or leg
With light movement	Eases as you walk around	Stays the same or gets worse; bending, sitting or coughing aggravates it
How long	Fades within 2-4 days	Persists or worsens over days
What to do	Train as planned	Stop the session and don’t train through it

Two quick checks. Can you point to the pain with one finger? Soreness is spread out; you’d need your whole hand. Does it ease once you’ve been moving for a few minutes? Soreness does.

The table sorts what you feel; it doesn’t diagnose anything. If you’re unsure which column you’re in, treat it as the right-hand one. Numbness, pain running down a leg, loss of bladder or bowel control, or pain that doesn’t ease within days needs a doctor or physiotherapist, not a form fix. The full list is under erector soreness vs. spinal pain below.

Understanding neutral spine

Before diving into specific causes, you need to understand the concept that applies to all of them: neutral spine.

Your spine has natural curves — a slight inward curve in the lower back (lordosis), an outward curve in the mid-back (kyphosis), and another inward curve in the neck. Neutral spine means maintaining these natural curves under load.

When you deadlift with a neutral spine, the load is distributed across the entire spinal structure — discs, ligaments, and muscles all share the work. When your lower back rounds (lumbar flexion), the load shifts away from the muscles and onto the passive structures: the intervertebral discs and spinal ligaments. These structures aren’t designed to handle heavy loads repeatedly.

Think of your spine like a crane. A crane is strongest when its support structures are in their designed alignment. Bend the crane at an angle it wasn’t designed for, and the stress concentrates on the weakest point.

Every cause below comes back to this principle: something in your technique or setup is forcing your lower back out of neutral.

Cause 1: rounded lower back

This is the single most common cause of deadlift-related back pain. Full stop.

What’s happening

When you pull a heavy weight with a rounded lower back, the intervertebral discs in your lumbar spine are being compressed unevenly — more pressure on the front of the disc, less on the back. Repeat this under heavy load, and you’re creating the conditions for disc bulges, herniations, and chronic lower back pain.

Classic in vivo disc-pressure measurements by Wilke and colleagues showed that lifting a 20 kg load with a rounded, flexed back produced roughly double the intradiscal pressure of lifting the same load held close to the body — and several times the pressure of relaxed standing. That’s not a minor difference.

Why it happens

• The weight is too heavy. Your erectors aren’t strong enough to hold position, so they give in to the load.
• You don’t know what neutral feels like. Many people think their back is flat when it’s actually rounded. Without visual feedback, you can’t tell.
• Poor setup. If you start the lift with a rounded back, you have no chance of maintaining neutral through the pull.
• Fatigue. Your first rep might be clean, but by rep 4 or 5, fatigue causes your erectors to lose tension.

How to fix it

Film yourself. Set up your phone at hip height, directly to your side. Record every set. You cannot reliably judge your own back position by feel alone. What feels flat often isn’t.

Master the setup. Before you pull:

1. Walk to the bar. Feet under the bar, roughly hip-width apart.
2. Bend down and grip the bar. Don’t move the bar.
3. Bend your knees until your shins touch the bar.
4. Lift your chest — this is the cue that sets your back. Think “show the logo on your shirt to the wall in front of you.”
5. Take a deep breath, brace your core hard.
6. Push the floor away.

The “lift your chest” cue is the most important. It engages your thoracic erectors and pulls your lumbar spine into extension. If you can’t get your chest up with a given weight, the weight is too heavy.

Reduce the weight. If your back rounds, the weight is too heavy. There’s no way around this. Drop to a weight where you can maintain a neutral spine for all reps, and build from there. Your back doesn’t care about your ego.

Where the rounding shows up tells you the fix

Watch your side-on video and note when the lower back loses its position.

When your lower back rounds	Likely reason	What to do
Already in the setup, before the bar moves	Chest not lifted, hips too low or too high	Redo the setup steps above with an empty bar until it holds
As the bar breaks off the floor	Weight too heavy, or the brace is lost	Take 10% off, breathe and brace before every rep
Only on the last reps	Fatigue	Let go of the bar and reset fully between reps; stop the set when position goes
At every weight, even light	Setup or hip hinge pattern	Work on the hinge (see cause 5) before adding weight

A worked example: your back holds for three reps at 100 kg and rounds on reps four and five. Drop to 90 kg next deadlift session and film it. If all five reps are clean, go to 95 kg, then 100 kg. You are back at the same weight two sessions later, this time holding position. If you’re not sure what goes on the bar for 90 kg, the plate calculator shows it.

For the complete deadlift setup and technique guide, read how to deadlift with proper form.

Cause 2: bar too far from body

This is the sneaky one. Your back might be perfectly neutral, but if the bar drifts forward, your back still takes a beating.

What’s happening

Physics determines spinal loading in the deadlift. The further the bar is from your body’s center of mass, the longer the moment arm on your spine. A longer moment arm means your spinal erectors must work harder to keep your back in position.

If the bar hangs a few centimetres in front of your shins instead of in contact with them, your lower back has to produce noticeably more force to hold position, even though the bar weighs the same.

Why it happens

• Setup error. Starting with the bar too far from your shins.
• Not dragging the bar up the legs. Many beginners let the bar float forward to avoid scraping their shins.
• Weak lats. The lats keep the bar close to your body. Weak lats let it drift forward.

How to fix it

Setup: The bar should be over the middle of your foot when viewed from the side. For most people, this means the bar is about 2-3 cm from your shins when standing.

Drag the bar. The bar should maintain contact with your body throughout the entire lift: up your shins, over your knees, up your thighs. Wear long socks or sweatpants if you don’t want to scrape your shins. Some shin scraping is normal and expected.

Engage your lats. Before you pull, think about “protecting your armpits” or “bending the bar around your shins.” These cues activate the lats and keep the bar pulled tight against your body.

Check your arm angle. When viewed from the side, your arms should hang vertically from your shoulders to the bar. If they angle forward, you’re too far from the bar.

Cause 3: jerking the weight

What’s happening

Starting the deadlift by yanking the bar off the floor with bent arms and then straightening them creates a sudden shock load on the spine. Your back is momentarily subjected to more force than if you had pulled smoothly because the slack in your arms acts like a rubber band snapping tight.

This jerking motion can also cause bicep tears at heavy weights, but for your back, the sudden force application makes it much harder to maintain spinal position.

Why it happens

• Bent arms at the start. If you set up with bent elbows, the first thing that happens when you pull is your arms straighten — violently.
• Trying to “rip” the bar off the floor. Aggression is good in lifting, but uncontrolled aggression isn’t.
• Not taking the slack out of the bar. The bar has some flex, and the plates have some space in the holes. This slack needs to come out before the bar moves.

How to fix it

Lock your arms straight before you pull. In your setup position, straighten your elbows completely. Think about making your arms into ropes — they connect you to the bar but don’t actively pull. Your legs and back do the pulling.

Take the slack out. Before you initiate the pull:

1. Get into your setup position
2. Pull gently upward until you feel the bar settle into the plates and your arms become taut
3. You’ll hear a small “click” as the slack comes out
4. Now pull for real

Think “push the floor away.” This cue shifts your mental focus from pulling the bar with your arms to driving with your legs. It naturally reduces the tendency to jerk because you’re thinking about leg drive, not arm pull.

Cause 4: ego loading

What’s happening

The deadlift is the exercise where you can move the most weight. This makes it the exercise most susceptible to ego-driven loading. Adding weight faster than the program prescribes, or loading a weight you can only pull with terrible form, is the fastest path to a back injury.

Muscles adapt to progressive overload faster than connective tissue. Your erectors and glutes might be strong enough to lock out a weight, but your intervertebral discs and ligaments haven’t adapted to that load yet.

Why it happens

• The deadlift moves fast. You can add 5 kg per workout and still feel strong for weeks. Until suddenly you can’t.
• Comparison. Watching someone else pull 200 kg makes your 80 kg feel inadequate.
• It’s easier to grind a deadlift. You can muscle through a rep with bad form and still complete it. In the squat, bad form usually means you miss the rep. In the deadlift, bad form means you make the rep but hurt yourself doing it.

How to fix it

Follow the program. On 5x5, the deadlift increases by 5 kg each time you do it (not 2.5 kg like the other lifts, because you only pull one set of five, and only in Workout B). This is already fast. 5 kg every deadlift session adds up to around 30 kg a month if you never miss a rep. Don’t try to go faster.

Use the form test. If you can’t maintain a neutral spine for all reps, the weight is too heavy. Period. Reduce it and add it back properly. Weeks lost to ego lifting pale in comparison to months lost to a back injury.

Film every set. You can’t manage what you can’t see. A neutral spine at 60 kg and a rounded spine at 80 kg tells you exactly where your form limit currently is. Train at or below that limit.

Keep a realistic picture of progress. Nobody adds 5 kg forever. In our own State of 5x5 data, 24,205 workouts logged by 2,370 lifters, the median consistent lifter had added 25 kg to their deadlift. A lifter who is patient and keeps position is on a normal path, not a slow one.

Read more about proper load progression in how much weight to add each workout.

Cause 5: hip hinge pattern problems

What’s happening

The deadlift is a hip hinge, not a squat. If you start the lift by bending your knees deeply and dropping your hips low (like a squat), several things go wrong:

• Your shins push the bar forward, increasing the moment arm on your spine.
• Your hips are too low to use your posterior chain effectively.
• As soon as the bar leaves the floor, your hips shoot up to where they should have been, and your back does all the work.

The opposite problem — not bending the knees enough — turns the deadlift into a stiff-leg deadlift, putting all the stress on the lower back from the start.

How to fix it

Find the right hip position. In your setup:

1. Stand with the bar over mid-foot
2. Push your hips back (hip hinge) while keeping your chest up
3. Bend your knees until your shins touch the bar
4. This is your hip height — it’s determined by your proportions, not a fixed angle

Your hips should be above your knees but below your shoulders. If someone drew a line from your shoulders to the bar, your hips should be just above that line.

Practice the hip hinge. Romanian deadlifts (RDLs) with light weight teach the hip hinge pattern better than any other exercise. Stand with weight, push your hips back while keeping the bar close to your body, feel the stretch in your hamstrings, then drive your hips forward to stand up.

Good mornings with a light bar. Another excellent drill for feeling the hip hinge. Bar on your back, push your hips back, maintain a neutral spine. If your lower back rounds, you’ve gone too far.

Erector soreness vs. spinal pain

This distinction is critical. Getting it wrong in either direction causes problems — either unnecessary fear that stops you from training, or ignoring a real injury that gets worse.

Normal erector soreness

Your spinal erectors are muscles that run along both sides of your spine. After deadlifts, especially when you’re new to the exercise or have increased the weight recently, they get sore. This is completely normal delayed onset muscle soreness (DOMS).

What it feels like:

• Dull, aching sensation across the lower back
• Roughly equal on both sides
• Appears 12-48 hours after training
• Improves with light movement (walking, gentle stretching)
• Fades within 2-4 days
• Gets less severe as you adapt to the training

Spinal pain (not normal)

This is different from muscle soreness and needs attention.

What it feels like:

• Sharp, specific pain — you can point to one spot
• Often worse on one side
• Occurs during the lift or immediately after
• May radiate into the buttock or down the leg
• Gets worse with bending, sitting, or coughing
• Doesn’t improve with light movement
• Persists or worsens over days

The red flags

Stop training immediately and see a doctor if you experience:

• Radiating pain down one or both legs (sciatica-like symptoms)
• Numbness or tingling in the legs, feet, or groin
• Weakness in the legs — one leg feels significantly weaker
• Loss of bladder or bowel control (extremely rare but a medical emergency)
• Pain that doesn’t improve after a week of rest

These symptoms can indicate disc involvement, nerve compression, or other issues that require professional evaluation. The NHS lists radiating leg pain, numbness, and loss of bladder or bowel control as signs that warrant urgent medical attention. Most are treatable and most lifters return to deadlifting, but they need proper diagnosis and management.

Bracing and belt usage

Proper bracing is your primary defense against lower back injury during deadlifts.

How to brace

1. Before you pull, take a deep breath into your belly, not your chest
2. Brace your core like someone is about to punch you in the stomach
3. Push your abdomen out in all directions — front, sides, and back
4. Hold this brace through the entire rep
5. Breathe and reset between reps (deadlifts are done from a dead stop)

This creates intra-abdominal pressure that acts like a natural internal belt, stabilizing your spine from the inside.

When to use a belt

A belt gives your core something external to brace against, increasing the pressure you can generate. It’s a useful tool but not a substitute for proper bracing technique.

Consider a belt when:

• You can deadlift with consistent neutral spine position
• You’re lifting 1.5x bodyweight or more
• You understand how to use it (brace into it, don’t just wear it passively)

Don’t use a belt to:

• Fix form problems
• Compensate for a weak core
• Justify lifting more than you can handle with good technique

When body proportions matter

Not everyone is built the same way, and proportions affect how the conventional deadlift loads your back.

Longer torso, shorter arms: This combination requires more forward lean to reach the bar, increasing the moment arm on the spine. If this is you, the sumo deadlift might be a better option. Sumo allows a more upright torso position, reducing lower back stress.

Shorter torso, longer arms: You can maintain a more upright position more easily. The conventional deadlift likely suits you well.

There’s no shame in choosing the deadlift variation that fits your body. Both conventional and sumo are legitimate competition lifts and train the same muscle groups.

If you decide to change, the Lift5x5 app lets you swap the deadlift slot for another movement while the slot stays in the program (free for everyone). Sumo is treated as the same lift, so your weight carries over. The Romanian deadlift, rack pull, trap bar deadlift and power clean are treated as different lifts with their own numbers, which is what you want: a Romanian deadlift to drill the hinge starts far lighter than your deadlift. A swap changes the movement, not the rules. Neutral spine and a weight you can hold position with apply to all of them, and pain from the warning-sign column doesn’t become trainable because the exercise changed.

The path forward

Lower back pain from deadlifts is almost always a technique problem. Round back, bar drifting forward, jerking the weight, too much weight, wrong hip position — all fixable.

Film yourself. Be honest about what you see. Reduce the weight if your form isn’t clean. Build back up with proper technique.

The deadlift is one of the most functional exercises in existence. It teaches you to pick heavy things off the floor safely — a skill you’ll use for the rest of your life. Getting the technique right is worth any short-term ego hit. For the complete technique guide on every lift, visit the exercise guide.

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