Deadlifts, an extremely beneficial exercise working the entire posterior chain but why does it hurt the lower back? Since having experience in a gym session both professionally and recreationally, low back pain and the dreaded deadlift often go hand-in-hand. Deadlifts are an extension of a simplified movement known as a hip hinge. This movement has numerous progressions that allow the body to adapt and build strength over time. These progressions can be seen below:
– Stick assisted RDL
– Body weight RDL
– Dumbbell RDL
– Barbell RDL
– Dumbbell deadlift
– Barbell/trap bar deadlift
– Kettlebell swing
– Single leg RDL
When completing these progressions, it is important to control the movement pattern through the necessary muscles. The glutes, hamstrings and upper trapezius muscles are the primary muscle groups required for this movement. Secondary to this, the core, pelvic floor and deep spinal muscles provide additional support that aids in injury prevention. Without these muscles balanced and working in conjunction with each other, lower back pain is ominent.
Clinically, this can affect individuals in any span of life and at any progression level. It is common for people to experience an increased curvature through their lower spine, indicating decreased use of the abdominal musculature and overreliance on the spinal stabilising muscles. This changes the biomechanical load through the spine, increasing pain levels and risking further damage. One way to reduce this is through targeted biomechanical adjustments, such as with pelvic tilts or exercise regression.
If this is something that has affected you, get in contact with us today!
A reminder that all advice is generalised and should be consulted with a health professional.
