Pull Heavy, Stay Pain-Free: Deadlift Back Fixes

Deadlifts are one of the best lifts for building total-body strength, but they can also be one of the most punishing if your technique or programming is off. Back pain is not a badge of honor. It is a sign that something needs to change.

One of the most common causes is starting with your hips too low or too high, which shifts stress to the wrong muscles. Your setup should put your shins close to the bar, your lats tight, and your spine in a neutral position. Bracing your core before the pull is critical for protecting your lower back.

Weak points also play a big role. If your hamstrings and glutes are not doing their share, your lower back ends up carrying too much load. Assistance lifts like Romanian deadlifts, hip thrusts, and back extensions can correct these imbalances. Mobility work for your hips and hamstrings can also make it easier to get into the right pulling position.

A pain-free deadlift is the product of solid technique, balanced strength, and smart programming. Train these pieces and your back will not just survive heavy pulls. It will thrive under them.

Need more? Check out the powerlifting app for specific programs.

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