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Low Back Pain After Deadlifts

This is extremely common! It can also be seen with cleans from the floor, hang cleans, hang snatches and a variety of deadlift variations. BUT WHY?

Let's think about mechanics for a second. A deadlift from the floor is meant for the glutes and hamstrings, but you obviously are going to get activation throughout other body regions when performed correctly. In order to maintain a neutral spine while deadlifting, you must brace your core appropriately. Meaning your diaphragm, pelvic floor, anterior abdominal wall and low back spinal stabilizing muscles have to work together simultaneously to protect your body from injury. 

If pulling movements are performed with too much weight, performed too many times and/or performed without a properly braced core, low back pain can likely appear. Although low back pain may sound scary, it depends on the involved tissue. Following a heavy deadlift day, many people complain about an extreme tightness in the low back, normally just above the hips. This can last for a couple of days or longer depending on severity.

This happens because the load or reps are too much for you to keep a properly braced core. As you get further into your workout, muscles will start to fatigue. This will happen with your core as well. As your core begins to fatigue, your low back begins to fire more and more, which can lead to sprain or strain injuries and ultimately pain. 

By performing core specific activation exercises before and after a workout, you can help protect your body from injury during heavy pulling movements. During a workout or WOD, also consider not pairing heavy deadlifts and heavy hang cleans together - that just screams BADS NEWS!

Take a look at our YouTube page for some awesome core stabilizing exercises that can be performed before and after your workouts! CLICK HERE!




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