Deadlift is a multi-joint exercise that comprehensively affects large muscle groups. The element is universally used in weightlifting training for strength and mass. The effectiveness and safety of the exercise depends on the correct execution. Errors in technology can lead to pain.
Most novice athletes practicing on their own incorrectly perform deadlift. Therefore, they more often than others complain of pain in the lower back and muscles of the back.
If you are a beginner and you don’t have the opportunity to seek help from a trainer, we recommend that you focus on the following common mistakes:
- Dorsal position of the back. When performing the deadlift, the athlete must bend the lower back and hold it until he completes the approach. For beginners, due to muscle weakness, it is difficult to maintain proper deflection in the spine for a long time, so they involuntarily relax the back, which leads to its "rounding" and the development of pain.
- Back up. Beginner athletes are often in a hurry and take the wrong weight. As a result, the technique suffers. Deadlift is carried out mainly due to the work of the legs, and only in the upper phase the back is “connected”. Beginners, having weak thigh muscles, very often perform an exercise with a jerk with their backs, which not only causes pain after training, but can also cause serious injury.
- The grip. Beginners are recommended to get used to direct grip from the first workouts. At first, the different position of the palms on the bar does not affect the results. But when the athlete reaches large weights, the back muscles will begin to experience asymmetric loads, which can lead to their uneven development and the appearance of pain.
We recommend starting each lesson for back muscles with the pull of an empty neck. Perform 2 sets of 15 reps with maximum technique control. So you help the brain to form the stable neural connections necessary for the correct performance of the deadlift with weight.
What to do with pain
First of all, you need to figure out exactly how your back hurts. If you experience a sharp pain spreading along the back, not passing over time, but rather intensifying, then you must immediately stop the training and seek medical help.
This type of pain usually indicates an injury. Self-treatment and continued classes are prohibited.
If the pain is "dull" in nature, it does not appear immediately and slightly intensifies when doing bends or walking, then you most likely overstrained the unprepared back muscles. In this case, warming and analgesic ointments and a resting state for 3-4 days will help.
If after several days the pain has not subsided, consult a doctor. The specialist will prescribe physiotherapy.
Prevention and Tips
We offer useful recommendations that will help to “polish” the technique and avoid pain:
- If your lower back hurts, it means that you are not warming well. Before basic strength exercises, it is necessary to “warm up” the whole body well, and then focus on stretching the target muscles and ligaments. In this case, we recommend using hyperextension. Follow 2 approaches without weight at a slow pace. Then add weight to your shoulders and take another approach.
- At the first training, use the bar supports or remove the weight from the stops (approximately from the level of the knees). So you protect your back from sprains and strengthen the small muscles that are responsible for stabilization.
- Even if you are doing a deadlift, always use a weight lifting belt. This will help to avoid lumbar injuries.
- Push off the back of the foot. If you shift the emphasis to the socks, this will lead to increased loads on the knees and back and may cause it to fall forward. To perform deadlifts and squats, we recommend that you purchase special calipers with heels.
- To prevent your hands from slipping off the neck, use sports magnesia. And if you take large weights, be sure to strengthen the grip with the help of wrist straps.
- Stick to the program. Even if the bar seems easy to you, you should not throw extra load. We recommend that you contact your trainer for a training program. A clear plan with a gradual increase in working weights reduces the risk of injury.
- After the deadlift, do a few pull-ups and hang on the horizontal bar. This will help to gently stretch your back muscles.
- If you experience mild pain after training, visit a sauna or a massage therapist.
- If the deadlift is difficult, then your muscles are not yet ready for such loads. Strengthen your back with hyperextensions, torsion bar dumbbells and torsion bars in the block simulator.
- For the prevention of back pain, use other disciplines, such as swimming, Nordic walking , yoga, stretching on a fitness pain.
The functioning of the whole organism largely depends on the health of the spine. Therefore, do not neglect the safety rules and equipment in the pursuit of large weights.
Start small, master the basic movements and gradually move forward. It is better to progress slowly than to “fall out” of the training process as a result of an injury for a long time.