Why does deadlifting hurt my lower back?

Deadlifting can cause lower back pain for several reasons, and it's important to understand and address these factors to prevent injury and promote proper form. Here are some common reasons why deadlifting might hurt your lower back:

1. Poor form: Using incorrect technique during deadlifts is a leading cause of lower back pain. It's crucial to maintain a neutral spine position, engage your core muscles, and lift with your legs rather than relying excessively on your lower back. Improper form can lead to excessive stress and strain on the lower back, resulting in pain or injury.

2. Weak core muscles: Your core muscles, including the abdominal muscles and the muscles along your spine, play a vital role in stabilizing your lower back during deadlifts. If your core muscles are weak, they may not effectively support your spine, leading to excessive stress on the lower back and potential pain.

3. Insufficient warm-up or mobility work: Failing to adequately warm up or perform mobility exercises before deadlifting can increase the risk of injury. Warm-up exercises help increase blood flow to the muscles and improve their flexibility, reducing the chances of straining your lower back.

4. Overloading or progressing too quickly: Deadlifting with excessively heavy weights or progressing too rapidly without allowing your body to adapt can put excessive strain on your lower back. It's important to gradually increase the weight and intensity of your deadlifts while focusing on maintaining proper form.

5. Imbalances or muscle weaknesses: Muscle imbalances or weaknesses in the glutes, hamstrings, or other muscles involved in the deadlift can lead to compensatory movements or poor mechanics. These compensations can place additional stress on the lower back, leading to pain.

If you're experiencing lower back pain while deadlifting, it's advisable to consult with a qualified strength and conditioning professional or a physical therapist. They can assess your form, identify any muscular imbalances or weaknesses, and provide guidance on proper technique and exercises to address the issue. Remember to always prioritize safety and listen to your body to prevent injury during any exercise routine.