Why Deadlifts Hurt Your Back (And How to Fix It)

If your back flares up every time you deadlift, you’re not alone. But here’s the truth:

Deadlifts aren’t the problem. The way you’re performing them is.

This article breaks down the 5 most common reasons deadlifts hurt your back—and how to fix each one with real, science-backed solutions.

✅ Deadlifts can actually be safer than squats or bench presses when done correctly.[¹] Hamlyn et al., 2007 – Injury rates in powerlifting

Let’s dig into the biomechanics.

Common Deadlift Mistake #1: You're Squatting Your Deadlift

If your hips are dropping too low and your knees are shifting forward, you’re turning a hip hinge into a squat. This:

• Reduces glute and hamstring engagement

• Increases lumbar stress

• Pulls the bar away from your center of mass

  
  

📚 Study Insight: A 2018 study in the Journal of Biomechanics found that excessive forward knee travel increases shear forces at the lumbar spine—especially when the bar path drifts. [²]

✅ Fix It:

• Hips above knees

• Shins vertical

• Bar over midfoot

This keeps the lift posterior-chain dominant and protects your spine.

Mistake #2: You're Not Bracing Properly

Most people think bracing is just "tightening your abs." It’s not.

Bracing means generating 360° intra-abdominal pressure to stabilize the spine. Without it, your vertebrae absorb the full load.

📚 Study Insight:Proper bracing can reduce spinal compression by up to 30%. [³]

✅ Fix It:

• Breathe deep into your belly

• Expand outward, not upward

• Push into your belt in all directions

• Imagine cracking your ribs outward—not lifting your shoulders

Mistake #3: You’re Pulling From Too Deep

Not everyone has the mobility to deadlift from the floor without compensation. If your spine rounds at the bottom, you’re likely exceeding your active hip range.

📚 Study Insight:McGill & Marshall found that repetitive spinal flexion at L4–L5 under load is a major predictor of injury. [⁴]

✅ Fix It:

• Raise the bar using blocks or plates

• Switch to a trap bar or Romanian deadlift

• Focus on maintaining a neutral spine over maximum range

Mistake #4: You're Not Engaging Your Lats

If the bar drifts forward during the lift, your lats aren’t doing their job. And when the bar leaves your body, torque increases—fast.

📚 EMG data shows high lat activation in deadlifts—but only when pre-tension is established. [⁵]

✅ Fix It:

• Use the cue “bend the bar”

• Squeeze your armpits like you're holding oranges

• Pull your upper arms tight to your sides

Mistake #5: You're Not Loading Your Hamstrings

Deadlifts should begin with preloaded tension in the posterior chain. If you're upright and yank the bar from zero, your spine takes over.

✅ Fix It:

• Hinge back until you feel a stretch in your hamstrings

• Maintain tension before lift-off

• Think: glutes on, hamstrings loaded, bar tight

The 5-Part Fix: How to Deadlift Without Back Pain

Let’s map each mistake to its corrective strategy.

1. Fix Your Setup

• Hips above knees

• Shoulders slightly in front of the bar

• Bar over midfoot

• Elevate the bar to maintain a hinge pattern

2. Master the Brace

• Diaphragmatic breathing

• Belt expansion, not compression

• Practice 360° pressure with band feedback drills

3. Rebuild Your Hinge

• Dowel hinge → RDL → Kettlebell deadlift

• Prioritize hip movement over knee bend

• Add single-leg RDLs on foam pad for proprioception

4. Activate Your Lats

• Cue: “Break the bar” or “Squeeze oranges in your armpits”

• Pre-engage with banded lat pulldowns or isometrics

5. Prime the Posterior Chain

• Isometric glute bridges

• Eccentric hamstring sliders

• Controlled tempo RDLs before you pull

Bonus: Deadlifts Aren’t the Enemy—Your Form Is

If your setup is off…If your lats are asleep…If your brace is weak…

Then yes, your back will pay the price.

But when you deadlift with biomechanical precision? You build strength, resilience, and real-world carryover.

Drop a Comment Below

What’s the biggest issue in your deadlift right now? I’ll respond to every one.

References

[1] Hamlyn, N., et al. (2007). Injury rates in competitive powerlifting.

[2] Journal of Biomechanics, 2018. Forward knee travel and lumbar shear forces.

[3] McGill, S., et al. Abdominal bracing and spine stability under load.

[4] McGill, S., & Marshall, L. (2004). Spinal flexion and injury risk.

[5] EMG Lat Activation Study. Muscle engagement during deadlifts.

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