Most lifters do not need to stop pulling, they need a clearer way to interpret what their back is telling them.
Normal soreness usually shows up 24 to 48 hours after a deadlift session. It feels like a dull ache, tightness, or general muscle fatigue, often on both sides, and it improves as you warm up and across the next few days. Serious pain is more often immediate or shows up shortly after training, feels sharp and localized, changes how you move or brace, and does not trend better over the week.
Facetogenic pain (pain from the facet joint) will typically be located either to the left or the right of the spine. In this picture, the typically painful spot is located just to the left of the spine.
If it looks like soreness, recover so you can train again, hydrate, eat enough protein, and do light movement that restores blood flow without adding fatigue. If it looks like pain, stop treating it like a toughness test.
Audit technique across multiple loads, not just warm-ups, and prioritize a stable brace, consistent back position, and hips and chest rising together. The full guide walks through a step-by-step self-assessment checklist, plus mobility and deadlift variation options that let you keep training while you fix the cause.
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