Deadlifts are a powerhouse movement for strength and performance—but if you’re getting back aches after deadlifts, something’s off. At MGS Physio, we often treat active people frustrated by lower back pain caused by lifting. The good news? It’s usually fixable.
Here’s how to understand what’s going wrong, what to do about it, and how physio can help you return to lifting stronger and safer.
Why Your Back Aches After Deadlifts
A sore back after deadlifts doesn’t always mean a serious injury. It could be a sign of poor movement patterns, mobility issues, or training errors. Some common culprits include:
- Rounding your lower back during lifts
- Poor core engagement
- Lifting too heavy too soon
- Weak glutes or hamstrings
- Insufficient warm-up or mobility work
Sometimes it’s a mix of all of the above. Our team at MGS Physio helps you pinpoint the real issue so you can address it properly. Check out our full list of services.
When to Worry (and When Not To)
Mild soreness that resolves in a day or two is often just delayed onset muscle soreness (DOMS). But if you experience any of the following, it’s time to get assessed:
- Pain that lasts more than 2-3 days
- Sharp or shooting pain
- Pain that worsens with movement
- Numbness, tingling, or weakness
Our sports physiotherapy team can assess your symptoms and help you understand whether it’s muscle strain, joint irritation, or something more serious.
How Physio Can Help You Recover
Physiotherapy is more than just hands-on treatment. At MGS, we take a full-body, movement-based approach to help you:
- Reduce pain and inflammation
- Restore healthy movement patterns
- Rebuild strength and mobility
- Prevent future injuries
We tailor your rehab plan to your specific goals, whether that’s lifting pain-free, building strength, or preparing for competition.
Tips to Ease Back Aches After Deadlifts
1. Rest—But Don’t Completely Stop
Give your body time to heal, but avoid total inactivity. Gentle movement, like walking or mobility work, helps stimulate blood flow and recovery.
2. Use Heat or Cold
Ice can reduce acute inflammation in the first 48 hours. After that, heat can help relax tight muscles.
3. Try Targeted Stretches
Tight hip flexors, hamstrings, or glutes can contribute to poor lifting mechanics. Gentle stretching can relieve tension and improve mobility.
4. Build Core Strength
A weak core puts your lower back under stress during lifts. Work with your physio to activate and strengthen deep core muscles.
5. Correct Your Technique
Bad habits in form are one of the top reasons people experience pain. A sports physio can assess your deadlift setup and execution to reduce load on your back.
Preventing Back Pain in the Future
Physio isn’t just reactive—it’s proactive. If you want to keep deadlifting without pain, here’s what we recommend:
- Warm up properly: Dynamic movements and mobility drills prep your body for lifting
- Progress gradually: Avoid big jumps in load or volume. Be very cautious with 1 RM lifts, these need careful and calculated preparation and build up. Some patients with previous discogenic injuries may just not be suited to going heavy with minimal reps.
- Focus on form: Record yourself or get feedback from a coach or physio.
- Strengthen weak links: Often, the problem isn’t your back—it’s somewhere else in the chain.
We create programs that target your individual weak points and help you move more efficiently. Visit our website to learn more about how we can help you stay active and injury-free.
What You Can Expect at MGS Physiotherapy
We work with people at all stages of fitness, from first-time lifters to experienced athletes. Our approach includes:
- One-on-one assessments
- Manual therapy to ease tight tissues
- Functional movement analysis
- Individualised strength and mobility programs
You’ll never get a cookie-cutter program. Our focus is on helping you move better, feel stronger, and return to training with confidence.
Don’t Push Through Pain
Backaches after deadlifts are your body’s way of telling you something needs to change. Ignoring the signs can lead to more serious issues down the line. Early intervention with physio means faster recovery and a better long-term outcome.
Let’s Get You Back to Training
If your back is holding you back from training, don’t just rest and hope it goes away. Book an appointment with the team at MGS Physiotherapy. We’ll help you fix the root cause, not just the symptoms.
With clinics in Manly, Dee Why, North Curl Curl, and Sydney CBD, expert help is just around the corner.
Call now to book your sports physio appointment with MGS Physiotherapy.
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