What to do if your back hurts after a deadlift

Deadlift is a fitness method. If it is not performed properly, it may cause back pain. No one wants to get this kind of injury during normal fitness activities, so when doing deadlifts, you must be careful to avoid this situation. Once the symptoms of deadlift back pain appear, you should use some hot compresses and other methods to relieve it in time. You can also use some external blood-activating and blood-stasis-removing drugs for treatment.

What to do if your back hurts after a deadlift

Acute lumbar muscle sprain, lumbar muscle strain or lumbar disc herniation caused by deadlifting can cause low back pain. It is recommended to go to the orthopedic department of the hospital for diagnosis and treatment. If it is due to acute lumbar muscle sprain, it is recommended to lie down and rest, apply local hot compress, and apply external blood-activating and blood-stasis-removing drugs for treatment.

You can rest for one or two days a week, and insist on practicing at other times. First, relieve the pain in the waist: massage the waist and painful area thirty to forty times a day, with gentle force; perform simple restorative waist movements, twisting the waist from left to right and from right to left (which is the waist warm-up exercise in physical education class at school), and also pay attention to gentle force, don't force it.

How to do the best deadlift

1. Stand with your feet in an "eight" shape, place the barbell in front of your body, bend your knees and bend over, hold the barbell with both hands [pay attention to the gesture], with a grip distance about shoulder width or wide shoulders, slightly raise your head, straighten your chest, tighten your waist and back, lift your hips, and lean forward about 45 degrees. Use your leg muscles to extend your knees and lift the bell, then pause. Then bend your knees and slowly lower yourself back to the starting position. To improve the exercise effect, bend your knees to lower the barbell without letting it touch the ground.

2. When you reach the highest point, stretch your shoulders as far as possible, raise your head and chest, and stay there for 3 seconds. Restore and repeat.

Note: Move steadily. Do not hunch your chest or arch your back when lifting the barbell. Keep your head up, waist and back tight, and keep your upper body tense at all times. If you do deadlifts with your back arched and your head down, the pressure will be unevenly distributed on the intervertebral discs and lower back muscles, which can easily damage the lumbar spine. By keeping your head up and your back straight, you can distribute the pressure evenly and reduce the chance of injury.