The deadlift is a multi-joint exercise that has a complex effect on large muscle groups. The element is widely used in weightlifting training for strength and mass. The effectiveness and safety of the exercise depends on proper execution. Errors in technique can lead to pain.
Causes of pain
The causes of discomfort vary depending on your general health and level of physical fitness.
Pain in the muscles of the spine
Sedentary work and a sedentary general lifestyle cause degradation of the back muscles.
Pain in the muscles of the spine
In a normal physiological state, these are very strong muscles, capable of supporting not only body weight for a long time, but also additional dynamic and static forces that arise during labor or exercise. If muscles are not used taking into account their purpose, then the body considers them unnecessary, and the tissues gradually degrade. As a result, not only lower back pain, but also poor posture and other changes in the body.
Changes may also affect posture
What is lactic acid
With a sharp increase in loads, the muscles cannot cope with this mode of functioning, the tissues cannot withstand it, micro-tears and other mechanical damage appear. Lactic acid is a breakdown product in the muscles; it is always present in the tissues and is constantly excreted in the bloodstream.
Lactic acid formation in muscles
But this only happens in two cases:
- muscles in their usual state. There are no overloads that cause microtrauma to tissues, causing a sharp increase in lactic acid and deterioration of blood flow. During ruptures, the ability of blood flow in the capillaries is disrupted, the intensity of lactic acid removal is further reduced, and its total amount increases;
Back muscles - trained muscles are subjected to excessive critical loads. Such lower back pain is felt by athletes who violate the recommended loads during training. The second reason is an incorrectly developed training plan.
Improperly organized training process can often result in injury.
Most of the acid is eliminated from the body within a short time after cessation of exercise, but this only happens in cases where the effort corresponds to the capabilities and training of the muscles. Lower back pain caused by lactic acid appears only during exercise; no discomfort is observed at rest.
Low back pain caused by lactic acid occurs only during exercise
Systematic and correctly scheduled training of the back muscles allows the body to quickly cope with the disposal of excess acid concentration, pain is significantly reduced and after 2-3 days disappears completely.
Be objective
If you feel that the exercise is too hard, you can’t cope, don’t torture yourself.
Apparently, your muscles are not yet ready for such a load. Start with training with your own weight: hangs on the horizontal bar, hyperextension, raises of the body and arms. Gradually you can add dumbbells, do bent-over rows, for example. Swimming works your back very well. Yoga, stretching and Nordic walking will also be good for your muscles. When they become stronger, you can move on to serious weights without the risk of injury and unnecessary pain. Spinal injuries are very dangerous
, you should not overstrain your back, especially if you are not confident in your abilities. Train regularly, alternate between different types of exercise, and give your muscles a rest. And don’t forget that any exercise must be done either correctly or not at all.
What's your favorite exercise in the gym?
Types of lower back pain after exercise
Depending on the state of health and level of physical fitness, pain is divided into two large groups.
| Type of back pain | Reasons and brief description |
| The main reason is excessive stress on the muscles. For the most part, they do not cause chronic changes in the spine, but can cause damage to individual vertebrae. As the load decreases, the load disappears, and it takes from several hours to several days to restore the functionality of the back. Examples of physiological pain: a sharp increase in physical activity, incorrect position of the back while lifting weights or performing physical work. When lifting loads from the floor, your back should only be straight and not bent. Weights are lifted with your legs, not your back. Due to this technique, mechanical loads on the intervertebral discs are reduced and the risks of injury are minimized. Such injuries cause very severe pain and can have long-term negative consequences. Women have their own characteristics - physiological back pain occurs due to prolonged wearing of high-heeled shoes and during pregnancy. |
| They can be constant and increase with loads or occur only periodically. There are many reasons and they are associated not only with pathological changes in the spine, but also with problems in nearby internal organs. In addition, sometimes lower back pain after physical activity may not be primary, but radiating; the cause is not located in the spine. In this area they are felt as a secondary sign of disease or dysfunction of the body. Most often, problems arise in the lumbar region; it bears the maximum load and most of the nerve endings of the peripheral system are concentrated here. |
Useful tips
Beginners who have never done a deadlift before need to carefully prepare their muscles for work. To do this, it is enough to take not very heavy weight (maximum 20 kg). This will make it possible to properly load the lower back and legs without risking the ligaments. Then the load can be increased, but this must be done slowly, maximum 3 kg per week. After a month, the rate of load growth should be increased to 2 kg per week.
It is important to know that straight-legged deadlifts should never be performed to complete failure. Complete depletion of the muscles that hold the spine can lead to curvature of posture. It is better to finish the set with one repetition before you become very tired. This is the only way to protect yourself from sprained ligaments and muscles.
Instead of a barbell, beginning athletes can use regular dumbbells. They allow the body to lean even lower, but the weight used during the pull will be less. Because of this, this option is more suitable for women rather than men.
When back pain does not require medical intervention
Not all cases of pain after physical activity indicate complex pathologies or injuries requiring medical intervention. When can you not worry, and unpleasant sensations are considered temporary and arise due to a normal reaction of the body?
- Pain appears after intense exercise: sports activities, physical labor, etc. It must be emphasized - not critical, but intense.
Your back may hurt after intense physical activity - this is completely normal.Critical loads can cause mechanical damage to the intervertebral discs or the discs themselves, pinching of nerve fibers, and rupture of muscle tissue. Often such consequences require contacting medical institutions. The concept of physiological pain refers to the unpleasant sensations that arise due to an increase in the concentration of lactic acid. It is not removed from the body in a timely manner, and pain appears with repeated strain on the back muscles. But on the third or fourth day, the symptoms disappear on their own, and the body completely restores its physiological capabilities.
- If back pain is local, it only bothers you in one place. The reason is that certain back muscles were damaged as a result of the blow. During rest, a person feels normal, but with any movement or stress on the back, pain appears. If the described symptoms disappear after two to three days, then there is no need to worry. If the pain is felt for a longer period, then this indicates serious damage not only to soft tissue, but also to bone tissue and requires medical intervention.
If the pain goes away within a couple of days after the blow, there is nothing to worry about.
Use the equipment
For the safety of the lumbar region, it is worth using a weightlifting belt
, even if you lift light weights.
Never focus on your toes, as this will put stress on your knees and back. And you may even fall if your balance is disturbed. So lean on your heels. To make it even more convenient to do deadlifts and squats with a barbell, you can purchase barbells
with heels. And to prevent your hands from slipping on the bar, sports magnesium will come in handy. When using heavy weights, wear wrist straps to make your grip stronger.
Treatment
To relieve the intensity of pain in the lower back after exercise, you should follow two recommendations: remove the cause and use painkillers. When it doesn’t help, you need to see a doctor.
As local therapy, it is recommended to treat the lumbar area with Dollit, Finalgon, Butadion and other ointments and gels of identical action.
"Finalgon"
The list of means is very wide, but in terms of effectiveness they are no different from each other. The existing difference in cost is explained by the popularity of the brands and the success of the manufacturers' advertising campaigns. Inflammatory processes in nerve fibers are treated with non-steroidal drugs.
Is it worth loading the spine if pain occurs?
The question is very individual, the answer depends on the type and intensity of pain. The only correct way of life is mandatory movement, and if possible, playing sports. This does not mean elite sport, when in order to win you have to cause serious harm to your health, including your spine. You need to do physical exercise to improve your health, you don’t need to set any records.
Sports exercises should be enjoyable and fatigue should be moderate.
Complete cessation of movement when pain occurs is recommended only in the acute period; in the future, taking into account the condition, motor movements of varying intensity can be started.
If your back pain is not acute, you shouldn’t stop moving.
Refusal of exercise has one goal - to eliminate the provoking factor of pain. Proper treatment will not only get rid of the pain that has arisen, but also prevent its occurrence in the future as much as possible.
Prevention
Following simple rules will help avoid pain:
- correct execution technique. It must be carefully studied and practiced. Each approach should be carried out with the correct arch in the lower back. During the beginning of the movement, when the bar lifts off, it is especially important to monitor the correct execution;
- warm-up before starting classes;
- working on strengthening your back;
- correct weight. A barbell that is too heavy will do more harm than good;
- "No!" overload of the lower back;
- "Yes"! pull-ups. This is a good opportunity to stretch not only the muscles themselves, but also the spine.
Moderate physical exercise under the supervision of a specialist will help relieve the unpleasant symptom.
