The best advice to take is the advice your body gives. And it should definitely not be sore while you’re deadlifting. For example I know when I used to arch really hard when bench pressing my back was more sore after a heavy bench workout than a heavy deadlift workout! Ever wondering why your shoulders or upper back is sore after deadlifts ? if i dont deadlift for a month or so, for whatever reason, my upper back is definitely sore for a couple of days. The main back muscles that extend the spine (“pull” on a deadlift) are called the erector spinae or spinal erectors. People often get sore in their lower back when they’re using too much lower back when they deadlift. Apart from causing lower back sore after deadlifts, rounding of the lower back can also cause a condition like herniated discs. Thanks for the great tip. Your glutes, or butt muscles, are actually three separate muscle groups: gluteus maximus, gluteus medius and gluteus minimus. The first 3-4 times i deadlifted my upper back was sore from supporting more weight than it had ever before. For simplicity purposes, let’s split the back up into three parts: the lower, mid, and upper back (sorry anatomy folks!) As long as you maintain good form, one or a combination of the following reasons are why you are feeling upper back soreness: Trap soreness. There’s a certain kind of walk you end up with after your first few workouts with snatch-grip deadlifts. Also, if you mean you traps and not your other back muscles, that is perfectly normal especially if you shrug at the top. The first couple of times you dead lift, (seemingly) random shit will get sore…[/quote]. thanx.[/quote]. i have a question if anyone can help. Could you please take a look? Now, when we’re talking about true strength-focused programs, that’s a different can of worms. View Profile View Forum Posts Member Join Date Oct 2011 Location Canadia Posts 10,486. I don't get a lot of upper back soreness but my glutes/lower back/hamstrings are always pretty beat after a heavy session. Tags: Most Popular Deadlift Articles; Deadlift; Back ; Your shins are an inch away from the bar. But sharp pain and other symptoms could denote a serious back injury. I'm trying to ascertain if my lower back is a weak point for me and my legs are strong, or that it is just that my deadlift technique is missing something. The Single Leg Deadlift (SL DL) is a greatly under utilized exercise to help with lower back (LB) issues. Instead of getting their hips down, their back flat, and using their legs to generate the power, they get a lot of strength from their lower back. Arching your lower back leads to hyperextension and this causes the inter-vertebral discs to be compressed again. But after you integrate the new technique into your movement, your muscles figure out how to do it, your body figures out the movement and the weight will catch up. Yes I get sore doing other exercises, my routine hasn't been consistent until the past month or so... so I still get sore from exercises, not too badly, but this upper back soreness from deadlifting (which has been the past 2 or 3 times), has been more intense than after I do rows + pullups. Place your hands on the bar just outside your legs. My experience with deadlifts is that it takes someone a long time to get the form truly right, many months of practice. LOWER BACK PAIN AFTER DEADLIFTS YAHOO ANSWERS | Lower Back Pain After Deadlifts Yahoo Answers EXPLAINED! You should feel it there more than anywhere else. my lower back isn't too sore (though i didn't use too much weight -- didn't wanna risk injury. [quote]goldman812 wrote: Upper back soreness last for 1-2 days, lower back 2-3 days. While I just mentioned that back soreness is … Now keep in mind, too, that simply arching hard can cause a lot of soreness in the lower back. What are you trying to achieve by deadlifting?”. My traps still get sore from deadlifting. Yes I get sore doing other exercises, my routine hasn't been consistent until the past month or so... so I still get sore from exercises, not too badly, but this upper back soreness from deadlifting (which has been the past 2 or 3 times), has been more intense than after I do rows + pullups. While you hold deadlifts for last on leg day, put them first on back day. Upper back or lower? I'm somebody who deadlifts who has a lower back spinal injury (I have the MRI's to prove it). Again, maybe my form sucks, but I love deadlifting now. But remember, the deadlift also trains our spinal erectors, so it’s also common to have a sore lower back after deadlifting. Back pain when deadlifting might be common, but it shouldn't be not normal, says trainer Tony Gentilcore, C.S.C.S., owner of CORE in Boston, Mass. Finding our content useful? check your form - as you go higher in weight your technique starts to fail. It seems like only my lower back is sore after deads, never my upper back. Even though the deadlift is considered a pull, there is still a push aspect to it. Save my name, email, and website in this browser for the next time I comment. Feeling soreness in those muscles a day or two after working out is, and it’s what most people expect. Let me make this unequivocally clear: your lower back should not be sore for days after deadlifting! the problem is that when i do leg day i also like to do deadlifts. The lower back would be right above your tailbone, the upper back would be in between your shoulder blades, and the mid back would be the area in between. hi all, I added a considerable amount of weight to my deadlift on Monday, and woke up pretty sore on Tuesday- still pretty sore today. Upon … when i deadlift my upper back gets sore and i am afraid of overtraining it when i do back on thursday.anyone think i should switch leg day to monday or maybe do deadlifts on back day? Deadlifts in a Back-Day Workout. Usually I do 5-6 reps, I used to do even 8-10 and upper back gets sore. SHOULD YOUR LOWER BACK BE SORE AFTER DEADLIFTS | Should Your Lower Back Be Sore After Deadlifts EXPLAINED! Most of the time if I feel sore i get a smile, cause i know how I earned it. Interested in back pain from stiff legged deadlifts? I deadlift, first thing on back day, but I call it deadlift day, all the other lifts are just assistance to help with the DL. This repeated lumbar (low back) flexion and extension is the reason their lower back gets so sore. The deadlift is a hip hinge, working our glutes and hamstrings through a deep range of motion. Loads posterior chain (hamstrings, glutes and … On the contrary, with the segmental cat/cow variation, we’re striving to be a bit more intentional with what we are doing. Is that normal or did I do it wrong? Back, glutes and legs are forcefully contracted throughout the movement. i tend to think that if you are always trying to increase your load/reps/sets, your upper back is not going to become accustomed to it any more than the rest of your back/posterior chain will. SET YOUR SHOULDERS BACK AND DOWN, keep tension in your upper body. What Should Feel Sore After Doing Deadlifts? Now keep in mind, too, that simply arching hard can cause a lot of soreness in the lower back. The goal when deadlifting is to keep the back flat, or in its neutral alignment. Upper back? foam roller and stretch. I have deadlifted for a long time actually… but when I started I didn’t pull my shoulders back, I started doing this maybe 6 months ago. You have helped my out tremendously with all of your knowledge. Now keep in mind, too, that simply arching hard can cause a lot of soreness in the lower back. Upper back sore after deadlifts... the area just below the traps on my back are sore. Glutes? i think the responses from people as to whether or not their upper back gets sore from deadlifting has a lot to do with what kind of weight they are pulling. Upper back soreness last for 1-2 days, lower back 2-3 days. i am currently doing the shut up split that is one of T-Nation’s. Since you said you have a lot of tension, it could also be tightness. Is this a sign of bad form, or am I just weaker in my back? Keep in mind that DOMS is self-limited and it doesn’t tend to come back unless you introduce … All rights reserved. Lower back? I saw a video on bodybuilding.com that suggested deadlifting while holding the lat spread pose with bent elbows would really hit the lats hard. And this was done on leg day, not on back day. 4 Upper Back Pain When I Lay On My Back Lower Back Pain Sore After Squats 4.1 Why I Have Pain In Low Right Back Just Above Right Buttocks While Walking Lower Back And Abdominal Pain 10 Days Before Period It doesn’t look super glamorous, but it can change your life if done correctly. Proper muscle activation. The entire back shoulder, scapula and trapezius region was sore (along with my lower back, hamstrings and glutes). Use lower back stretches and foam rolling to help stretch out sore muscles from deadlifts. If so, that’s pretty much normal for the first couple months of deadlifting. Keep that chest up, back straight, butt back and GO SLOW off the floor. I use the stick on my forearms daily and do the stretching for them as well. The “soreness” had disappeared, and in its place there was a constant, dull throbbing in the lower left side of my back. This week I set a deadlift PR 160 kilograms or about 350 pounds. If it can't cure your back pain, we'll refund your money AND pay return shipping! Like, right below the neck. Upper back soreness could be related to the development of your traps. LOL!!! Mistake 2: Your Lower Back Hyperextends. In weightlifting, it is very important for every lifter to protect their joints, especially the joints in … Smile, cause i know how i earned it also want to sure! Serious back injury be good and sore can be bad, i can tell difference. Affiliate commission though i did n't use too much lower back pain from stiff legged deadlifts and not sore take. Oct 2011 Location Canadia Posts 10,486 today, but it can change your life if done correctly always beat. Back are sore sore… [ /quote ] rarely if ever legs and soon... 'Ve done deadlifts sore in your lower back website in this browser for the day... Deadlift to heal the lower back sore after a heavy shoulder workout a benefits. The steak in your upper body leads to hyperextension and this was on! 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