Hot take: Deadlifts Can Make Your Low Back Sore - And That's Okay.
By: Kelsie Mazur, DPT
As a physical therapist, one question I get asked all the time is, "Is it normal for my lower back to be sore after deadlifting?" And let me clear things up once and for all — yes, it is. But before we dive into why that’s perfectly okay, let’s take a moment to look back at how our understanding of low back pain has evolved over time.
If you've ever scrolled through Instagram, you’ve probably seen videos of someone deadlifting with an exaggerated grimace, followed by a giant red X on the screen and a finger wagging "no-no" — implying that feeling anything in your lower back while deadlifting is a huge red flag. This kind of clickbait, while eye-catching, isn’t exactly the most reliable source of information. So let’s set the record straight and talk about what’s really going on here.
Personally, when I hit a heavy deadlift session or tackle a certain CrossFit workout with deadlifts, I almost always feel sore the next day—and even the day after that. And I know I’m not alone. This kind of soreness happens to just about everyone. Yet, it’s no secret that the health and fitness industry often demonizes any sensation in our backs, leading many people to think they're doing something wrong if they “feel it in their back” during a deadlift or the next day.
So, let’s break down the deadlift and understand why that soreness might be a completely normal response after a few light reps or a heavy set. First off, deadlifts are a hinge movement, which means they primarily target our posterior chain—the muscles along the backside of our body. When we perform a hip hinge, the muscles in our legs are certainly working, but the muscles in our back are predominately engaged. The muscles in our back lengthen as we lower the weight and then contract as we stand back up.
Now, the back isn’t just one muscle—it’s a complex group of muscles. Without diving into a full anatomy lesson, just know that this includes everything from the deep multifidus muscles that attach to each vertebra, the pelvic floor, and all the way up to the more superficial muscles like the erector spinae and lats, which you can feel just under your skin.
So, let’s be real—it would be impossible for all of these muscles not to be working during a deadlift. That's the whole point of the deadlift: to strengthen your posterior chain. Feeling soreness in your back is just a sign that those muscles did their job.
We get it—this might go against what you often hear on social media, but here’s the reality: when you’re doing exercises that target your back, you want to feel it in your back. That sensation doesn’t signal something’s wrong. Instead, it’s the feeling of your muscles doing their job—contracting, lengthening, producing force, and getting tired as they work.
The truth is, our back muscles are just like any other muscles in the body. They’re built to produce force, contract, lengthen, and handle load and stress. Nervous to deadlift alone? Need some guidance? The Wattage personal trainers and myself would be more than happy to tackle proper form and the steps to achieving good deadlifting form with you!
When it comes to rehabbing low back pain, the approach is the same as for any muscle group: first, calm it down, then gradually build it back up.
Now, we do not live in a perfect world, and it is very possible that the deadlift weight was a little too much for our body that day, we worked through existing muscle tightness, or we did not warm up enough, the possibilities are endless.. So, what do you do if you hit some deadlifts in your workout and your soreness is persisting to pain, or even getting worse?
If your back pain persists after deadlifting and doesn’t improve within a few days, it might be time to see a physical therapist. While some mild soreness is normal, pain that lasts for more than a few days or worsens over time could indicate that your body needs professional attention. If the pain starts to limit your ability to perform everyday activities like bending, sitting, or standing, it's another sign that you should seek help from a physical therapist. Sharp, intense pain is also a red flag—this isn't typical after deadlifting and could suggest a strain or injury. Similarly, if basic self-care strategies like rest, ice, or stretching don’t seem to alleviate the discomfort, a physical therapist can help identify the root cause, evaluate your movement patterns and create an effective treatment plan that will keep you working out without resting or completely stopping you from hitting your goals. Lastly, if you experience numbness, tingling, or radiating pain down your legs, this may indicate nerve involvement and should be addressed sooner rather than later. Seeing a physical therapist like me earlier rather than later can help prevent further injury and ensure you’re back to lifting safely and without pain.
TLDR? HERE’S THE BIG PICTURE:
“If I feel deadlifts in my back, am I doing something wrong?”
The short answer: NO! Absolutely nothing is wrong. People are often surprised by my response: Feeling deadlifts in your back is completely normal—and, in fact, it’s usually exactly what we want! A bit of a “back pump”? Totally fine and actually something we aim for when working to build the resiliency of your back muscles.
Now, if the sensation turns into sharp, excessive pain or the soreness persists and starts to interfere with your daily activities, that’s a different story. That’s when we’d consider whether your back is being pushed beyond its capacity and may need some attention, in physical therapy.
Did you know that we offer free 1-on-1 injury screens? Wattage Physical Therapy will take an in depth look at your ergonomics, posture, muscle tone, muscle weaknesses, and movement patterns to create a plan for YOU. If this article intrigues you, you can directly email me, Kelsie at Kelsie@wattagept.com. I would be happy to help you start the process of living a life free from pain.