If Deadlifts Hurt Your Back, Fix This

21 Sept 2025 · 1 min

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1:04

In this instructional video, the presenter addresses persistent lower‑back pain during deadlifts and offers three concrete technique adjustments. First, he suggests placing a 45‑lb plate under the bar to raise the starting height, reducing the depth of the lift and the strain on the lumbar spine. Second, he emphasizes keeping the barbell as close to the body as possible—almost rubbing the shins—so the load is transferred through the hips rather than the lower back. Third, he instructs lifters to shrug the shoulders up toward the ears and then drive them down into the back pocket, engaging the lats and preventing spinal rounding throughout the movement. These tips aim to modify lift mechanics to protect the lower back while maintaining effective deadlift performance.

Chapters

If you're doing this exercise and no matter what, even if you watch every form video, you still always end up hurting your lower back, try these 3 things out. They just might help. First, instead of picking the weight up from the ground, put a 45-pound plate underneath of it because now you don't have to reach down as low and you won't use your lower back. Second, when you go down to pick the bar up, you need to make sure it is close to your body, almost rubbing against your shins on the way up. The farther away it is from your body, the more you're going to use your lower back. And third, take your shoulders, shrug them up towards your ears, and then shove them down towards your back pocket. Once you do this, that's how you need to keep your shoulders the entire time. This will engage your lat muscle and make sure you can't round or use your lower back.