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Deadlifts Hurt My Back (The 5 Reasons Why) ft. Dr. Stuart McGill

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Rating: 4.5; Vote: 2

If youve ever hurt your back deadlifting or are afraid to do deadlifts in fear that you will end up hurting yourself, youre not alone. There are 5 reasons why injuries are common on the deadlift. Ill share with you what these reasons are, how to determine the right deadlift form for your body and how to perform this proper deadlift form safely to help you, not hurt you. Learn how to properly deadlift without fearing lower back pain here. First, the problem with deadlifts is that its very easy to lose a neutral spine position which contributes to injuries. So what can we do about this? Well, today Ive brought in world renowned back pain expert Dr. Stu McGill, who has studied the science of back pain for over 30 years. The first reason you struggle with proper deadlift form may have to do with your hip structure. Those with deep hip sockets tend to have the most trouble getting into and pulling from the bottom position of a deadlift, especially when using a narrow foot stance. Those with deep hip sockets will thus need to modify their stance. To find the optimal stance and type of deadlift for you and your hips, get onto all fours with your hands directly under your shoulders, knees under your hips, and ideally with your feet against a wall. Sink your hips back into heels as deep as you can without rounding your lower back. Then, try to find that sweet spot position that feels the best and allows you to get the deepest without rounding at your lower back. Once youve found that position, stand up and make note of how far apart your feet were and the angle your knees were turned out at. That will now be the safest deadlift stance for you to use. Next up: using standard 45-pound weights on each side forces you to have the required range of motion or the right body structure to be able to safely deadlift from that height. Dont have either? Rather than forcing your body to pull from the ground, find a way to elevate the bar to shorten the range of motion to a level where you can perform the deadlift without compromising on correct form. Then, after a month or so, try lowering it slightly and see how that feels. If that goes well, great, build from there and continue lowering. If that however causes back pain or breaks down your form, then go back to the higher plates. Third, you need to create whats called the lifters wedge to create stiffness before you pull for proper deadlift form. When at bottom position, find a neutral spine and the bring bar as close to shins as you can. Then, think about bending the bar to engage lats/pecs. This will provide the counterbalance needed to pull your chest up and hips down, wedging yourself between the floor and the bar. Youll have already performed 95% of the lift. From here, you simply apply 5% more effort by pushing your feet into the ground and bringing the hips through to complete the lift. Fourth: perfecting your deadlift technique and strengthening your protective back and core muscles takes time and repetition. During this process, many let their ego get in the way and try to lift loads that exceed their ability to maintain a neutral spine and stiffness throughout the pull. So, earn your right to have more weight. Focus on keeping good form, rather than how much weight youre lifting. Now, what if youve applied everything we went through on deadlift form and are still experiencing lower back pain? Well, if its not a sharp shooting pain, your lower back muscles may just be adapting to the exercise. Pay attention to the level of soreness you get after your first few sessions. If it is just a matter of your back muscles adapting, then the soreness you experience after a session will decrease more and more overtime. If it doesnt or if one day you feel a lot more low back soreness than usual, its an indication youre breaking that neutral spine position during your lift and need to modify your form. I hope you guys were able to see just how much the details matter for every exercise you do. It not only keeps you healthy and injury free in the long run, but it gets you results faster. And if youre looking for a program that applies this to transform your specific body safely and effectively with science, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: Big thank you to Dr. Stuart McGill for his help on this video. This mans knowledge is incredible!
Date: 2022-01-03

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Comments and reviews: 10

Hey
Iv learned to not bother with dead lifts or squats or any exercise that I wouldnt naturally do in the real world.
No need to put my body in those weird positions. I used to think I had to use those types of exercise to find muscle or workout properly.
I wouldnt pick up anything in a way similar to deadlifts with barbells. I wouldnt stiff leg lift anything. Its nonsensical. Nor would I put a ton of weight on my shoulders and bend in that manner for any reason ever.
Moving dumbells around in more natural movements that arent always so square is much better for the body and realistically works the body out in a more translatable way.
Way less injury prone if you do that aswell.
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findmeOnMaps
I hurt my back almost a month ago deadlifting only 225lbs. But I always kept my back straight. I heard a crack on my sacrum. I blame my ego. Lifting more that I could lift and being exhausted from running. Form was not the issue, but the lack of flexibility on my hamstring. I am fine today, but afraid of deadlifting again. I will work on strengthen my glutes, mobility, and flexibility before even attempting another deadlifting. Train smart not hard
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Pupo
I discovered for myself to start my deadlifts from a power rack in a standing position and descend as low as possible and lift the back weight up. I used to start from the floor and found it harder when I lifted weight in the 400 pound range and up. I have not pulled my lower back in years. Keep in mind that Core strength, warming up, and proper execution help as well. Great video explaining the 5 reasons!
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Kennie
I love the idea of earning the right to use more weight! My favorite plates in the gym are the 2. 5lbs, I just slap on one of them if I feel worthy.
And since then, I've went from 1x 45+10lbs deadlifts on each side to 2x 45lbs plates + 7. 5lbs on each side! (and I do RDL on the eccentric instead of just dropping them )
Hopefully by the end of this year I can do 3 sets of 6 reps of 3x 45lbs!
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Mark
Bravo Jeremy! What a wonderful instructional video! I loved that you interviewed Stuart McGill! I've learned more from him about back pain and rehab than I did through my physical therapy education. Great stuff and nice to see fitness contend about something that's lot only about bodybuilding.
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Jeremy
Happy New Year everyone! Hope you found this video useful, and another big thanks to Dr. Stu McGill for his help. The man's knowledge is incredible. Let me know what other exercises you're struggling with and I'll make some future videos on those! Happy Deadlifting!
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Subhojit
I cant stress enough how important this video was. I've literally scoured through every deadlift tutorial and forum on the internet. But this was what I needed. Thank you.
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Hannsen
i feel the immediate sore as soon as i let the bar go and stand back up. none after or day after or whatsoever.
what is this cause by then?
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628steves
Jeremy, what great instruction. I've always had trouble deadlifting. Never saw this info before, gonna try this out. I'm subscribing.
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Draven
Glad I watched this before my DLs today. The queue to pull the arms down toward the bar to activate your back makes a huge difference.
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