Reducing Back Pain In Deadlifts 👊🏼

Avoid these 4 common mistakes to help reduce lower back pain during your deadlifts 👇🏼
1. Rounding the spine:
Keep a nice neural spine and flat back by pulling the shoulders back, engaging the core and creating a straight line from the tailbone to the crown of the head.
2. Hyperextending at the top of the lift:
As you reach the top of the lift, stop once you are upright and squeeze the glutes. Avoid leaning back or pushing the hips too far forward.
3. Holding the weights too far away from the body:
Keep the dumbbells or barbell tucked in close to the body allowing them to “shave” up and down the shins and quads.
4. Straining the neck: Keep a neutral gaze forward without looking too far up, while at the same time avoid tucking the chin causing rounding in the spine.
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[tabhun]

I am always having lower back pain after doing deadlifts and I'm not ever quite sure what I'm doing wrong. I will definitely be more mindful by using these tips! Thanks.

[denicedancasey]

This was SO helpful as I always have major pain when doing deadlifts! Thank you so much Heather! See you Monday on the 4.0 challenge! ❤❤❤

[mrst]

Omg! For the first time i dont have back pain after deadlifts after carefully using your techniques! I cannot thank you enough Heather. You are amazing ❤

[EvieSaintAnn]

Thank you for teaching proper form. This is so important. ❤

[butterflylake]

This was so helpful! Thank you! Would love to see these shorts for bent over rows, tricep extensions and chest flys.

[Rumanasobhan]

Omg! This is what happened to me yesterday! Thank you son much for this video❤️

[Stekais]

Thank you Heather, it's so good that you decided to make this shorts, very helpful !

[BeladonnaSanchez]

I love your smile. You're just so honest and real and this video. Thanks for the tips!

[SarahMonnin]

I'm really really enjoying this program so far!!

[gardenhen]

Thank you, Heather! This is very helpful!

[ntokozotshabalala_]

I think I may have made this mistake because I had some back pain these past couple of days. After having done deadlifts last week, I did a HIIT Yoga workout and Back Stretch Video this morning and am now feeling 💯. All thanks to you Heather✌🏽💃🏽🙌🏽

[avg]

Not bracing your core, not lifting with your glutes and pushing your butt out to much so your back arches too much, are also very important.

[ManUntdForever]

Thank you for everything, Heather!
(Also, your hair looks amazing with bangs - super flattering!)

[yellasmiles]

Thanks so much for this important information! I currently suffer with this and can’t lift heavy weights without back pain doing this ❤

[jessicalinger]

Can you talk more about how to focus on glutes vs hamstrings also? I find that I try to activate my glutes but I always seem to end up with sore hamstrings. Thanks for your videos!

[irmabryant]

Thank you! I remember the first time I ever did a dead-lift, my back hurt for days 👍🏾

[itzelpalacios]

Gracias por esto! Generalmente no pongo atención en la forma en que lo hago, a partir de hoy... estaré atenta!
Heather siempre tan risueña 😊

[AS-hsyd]

Thanks! You are absolutely adorable! ❤
Also, I love your accent wall, what paint color is that?!

[DeeDeeKarol]

Where can I find how to do them correctly?

[karenjudge]

Hi Heather thanks for your workouts. They are always great. I always wonder what the difference is between rdl, deadlifts and stiff legged dead lifts.