Do you get Low Back Pain after Deadlifting? Learn how to deadlift with low back pain by reading below 👇

Although the Deadlift is a great exercise, it may not be suitable for taller folks or individuals with low back pain because it can create a lot of shear stress on the lumbar spine. Some may even report quad dominance and little glute and hamstring activation. Knee pain is also a common complaint during the deadlift exercise.

If you are struggling with low back pain or knee pain during the deadlift, try the Romanian Deadlift (RDL) instead! In this video, we are using a Kettlebell instead of a Barbell because the barbell adds another level of complexity and training that should be supervised by a trained professional. A dumbbell is a worthy substitute for this exercise!
Video Outline:
0:00 Intro to the Romanian Deadlift (RDL)
0:20 Set up for RDL
0:26 Eccentric focus of RDL

1️⃣- Start by placing the Kettlebell on an elevated surface up to knee height. Then walk up and close to the kettlebell to pick it up with a mini squat. Stand with the weight and take a step backwards.

2️⃣- Next, keep your arms straight, lower the kettlebell slowly for 3-5 seconds until your hands reach your knees and STOP here. We will only be going halfway down to really target the hamstring and glute muscles. Try to keep the knees slightly bent and drive your hips backward. You should feel some tension in the back of your thighs.

3️⃣- Then, while maintaining a good hip hinge position, slowly stand straight up to the starting position and squeeze your glutes at the top. Make sure to not arch your low back at all during this entire exercise. To dismount, walk the kettlebell back to the elevated surface and mini squat to set it down.
You get a lot of posterior chain engagement (think glutes, hamstrings) with much less pressure on your low back.💯

🎯The eccentric part of this deadlift (going slowly on the way down) is how to get the most out of those muscles mentioned.

Give this a try, and comment below to let us know how you do 😉

At Mobility Plus Sports Rehab, we always start with a thorough exam to make sure we understand your case and provide you with personalized ways to overcome them. We help our patients get rid of their chronic pain quickly and prevent it from coming back.

How do we do this? We do so by educating our patients with self-management strategies and providing pain relief in the office.

Tell us how many other tips you tried but didn't work? How did they work out for you? Leave the appropriate emoji below!

Want help with your low back pain? 🩺 Click on the link in bio ☝🏼to schedule a complimentary phone consultation with Dr. Li to find out how!

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