These are my favorite exercises as a physical therapist to do if your back is sore after deadlifts

Many lifters experience back pain after deadlift sessions due to improper form. However, when done correctly, deadlifts for back pain can help strengthen and support the lower back. A back sore from deadlifts is normal after an intense workout, but it shouldn’t be painful. Some DOMS are expected but anything other than that may signal a problem with you low back. 

Cat and Camel If Your Back is Sore After Deadlifts

Cat and camels are one of my favorite exercises to give patients with back pain especially if you are dealing with some delayed onset muscle soreness. They work on both lumbar flexion and extension. They desensitize and also help densititize the spine for people with chronic back pain helping to teach the body back movement is safe. The most common response to pain for people is to not move their back. People love to avoid movement and limit movement of their back when in pain. This is quite the opposite of what you should do. A majority of the time the solution is to do the opposite move the back. Lower back pain after deadlifts may indicate that you’re not engaging your core muscles enough. An added benefit of this exercise is it helps with core activation. 

Starting Position:

1. Get on All Fours: Start on your hands and knees on a comfortable surface. Place your hands under your shoulders and your knees under your hips. Your legs should be about hip width apart. 
2. Neutral Spine: Keep your lumbar spine flat and your head in a neutral position, looking down at the floor.

Cat Pose (Flexion):

1. Exhale and Round Your Back: As you exhale, tuck your tailbone under. Round your back towards the ceiling and tuck your chin to your chest. This will look like a scared cat. Your shoulder blades should spread apart. Your mid-back should be the highest point.
2. Hold for a Few Seconds: Hold this position for a few seconds while continuing to breathe deeply.

Camel Pose (Extension):

1. Inhale and Arch Your Back: As you inhale, gently lift your head and tailbone towards the ceiling. Arch your back down into a concave shape. Your belly should move towards the floor, and your chest should open up.
2. Look Slightly Upwards: Keep your gaze slightly upwards, but avoid straining your neck.
3. Hold for a Few Seconds: Hold this position for a few seconds. Focus on the stretch along your spine and abdomen.

Prayer Stretch if Your Back Hurts After Deadlifts

Prayer stretches are a great stretch if you find flexing (bending forwards) helps your back. They also have the added benefit of hitting the hips. The prayer stretch is also a little easier to perform than the cat and camel because you don’t have to have as much hip and core coordination.

Starting Position:

1. Kneel on the Floor: Start by kneeling on the floor. Keep your knees hip-width apart and touch your big toes behind you. Sit back on your heels.
2. Extend Your Arms Forward: As you exhale, slowly lean forward, extending your arms in front of you. Your palms should be facing down on the floor, and your fingers spread wide.
3. Lower Your Torso: Lower your torso down towards the floor between your thighs. Your forehead should rest gently on the mat or floor.
4. Stretch Through Your Spine: Reach your arms forward. Sink your hips back towards your heels. This creates a lengthening stretch along your spine. Allow your chest to move towards the floor.

Holding the Stretch:

1. Relax Your Body: Allow your entire body to relax in this position. Focus on releasing any tension, especially in your back, shoulders, and neck.
2. Breathe Deeply: Take slow, deep breaths. With each exhale, try to sink deeper into the stretch. Reach your arms further forward and sink your hips closer to your heels.
3. Hold the Position: Stay in this pose for 30 seconds to a few minutes, depending on your comfort level. You can close your eyes and focus on your breath for a meditative effect.

Open Books With a Sore Back From Deadlifting

Something almost no one gets enough of in their day-to-day life is the rotation of the back. Unless you are a golfer, tennis player or baseball you likely are limited with how much you can rotate your back. This can lead to pain and injury down the line. The simplest explanation for this pain is that pain is your body’s way of telling you you need to make a change in your life. The only way to get rid of that pain is to figure out what that change should be and make it.

Starting Position:

1. Lie on Your Side: Begin by lying on your side on a mat or comfortable surface. Stack your hips and shoulders directly on top of each other. Bend your knees at a 90-degree angle and keep your feet together. Your arms should be extended straight out in front of you, palms together.
2. Support Your Head: If needed, you can use a small pillow or towel under your head to keep your neck in a neutral position.

Performing the Exercise:

1. Open Your Top Arm: As you inhale, slowly lift your top arm (the one not on the floor). Rotate it open, following your hand with your eyes. Keep your lower arm and both knees firmly on the ground.
2. Rotate Through the Spine: Open your chest as you rotate your top arm to the opposite side. This will twist your thoracic spine. Your goal is to bring the back of your top arm and shoulder towards the floor on the opposite side. Your head and eyes should follow your moving hand.
3. Hold and Breathe: Once you’ve rotated as far as you can, hold the stretch for a few seconds. Breathe deeply. Focus on feeling the stretch through your chest, shoulders, and mid-back.
4. Return to Starting Position: Exhale. Slowly, bring your top arm back to the start, bringing your palms together.

Windshield Wipers for Back Pain With Deadlifts

I love open books because they target the whole spine lumbar, thoracic, and cervical spine. However, if you need to target the lower back then the windshield wiper should be your go to exercise if you back is sore from deadlifts.

Starting Position:

1. Lie on Your Back: Begin by lying flat on your back on a comfortable surface, such as a mat.
2. Arms Out: Extend your arms out to your sides in a T-shape, with your palms facing down. This helps stabilize your upper body during the exercise.
3. Knees Up: Bend your knees to a 90-degree angle and lift your legs so that your shins are parallel to the floor. Your feet should be together, and your knees should be directly above your hips.

Performing the Exercise:

1. Lower Your Legs to One Side: Slowly and with control, lower your knees to one side of your body. Aim to bring your knees as close to the floor as possible without letting them touch the ground. Your hips will rotate, but try to keep both shoulders in contact with the floor.
2. Engage Your Core: As you lower your legs, tighten your core. This will control the movement and protect your lower back. Avoid arching your lower back.
3. Return to Center: Use your core muscles. Slowly lift your legs back to the center. Keep your movement controlled and smooth.
4. Lower to the Other Side: Now, lower your knees to the floor on the other side. Do it in a controlled manner.

Variations and Tips:

• Bent Knees: Beginners or those with back issues can bend their knees at a 90-degree angle during the exercise. This reduces strain on the lower back.
• Range of Motion: Only lower your legs as far as you can without lifting your opposite shoulder off the floor or experiencing discomfort in your lower back.
• Breathing: Inhale as you lower your legs to one side, and exhale as you bring them back to the center.

Pigeon Pose For Back Soreness After Deadlifts

Tight hips can often be the source of back pain, especially in active individuals. The pigeon pose works on two very important things. The flexibility of the hip rotators such as the piriformis generally helps improve the external rotation of the hips. All of these are non-negotiable if you are dealing with back soreness from deadlifts. If you are heavy lifting this can be a great exercise to deal with excessive stress on the low back and hips. 

Starting Position:

1. Begin in a Tabletop Position: Start on your hands and knees on your mat. Your hands should be under your shoulders and your knees under your hips.
2. Move into Downward-Facing Dog: For a smoother transition, lift your hips up and back. This will form an inverted V shape with your body.

Moving into the Pose:

1. From the tabletop or Downward-Facing Dog, bring your right knee to your right wrist. As you do this, slide your right foot to your left wrist. Your shin should be diagonal or nearly parallel to the mat’s front edge. The more parallel your shin is to the front edge of the mat, the deeper the stretch.
2. Extend the Opposite Leg: Slide your left leg straight back. Lower your hips towards the floor. Your left thigh should be facing down, and the top of your left foot should rest on the mat.
3. Square Your Hips: Ensure that your hips are square to the front of your mat. You may need to adjust your right foot or use a folded blanket under your right hip. This will align you and provide support.
4. Lengthen Your Spine: Inhale. Lift your chest and extend through your head. This will lengthen your spine. Keep your hands on the floor, pressing into the mat to lift your torso slightly.
5. Lower Your Torso: For a deeper stretch, slowly walk your hands forward. Lower your torso over your front leg. You can rest on your forearms or extend your arms fully in front of you, resting your forehead on the mat.

Holding the Pose:

1. Breathe Deeply: Take slow, deep breaths, allowing your body to relax into the stretch. Focus on releasing tension in your hips and lower back.
2. Hold the Pigeon Pose for 30 seconds to a few minutes, based on your comfort and flexibility. The longer you hold the pose, the deeper the stretch will become.
3. Listen to Your Body: Avoid forcing your body into the pose. If you feel any sharp pain, especially in the knees, ease out of the pose.

Exiting the Pose:

1. Lift Your Torso: Slowly walk your hands back towards your body, lifting your torso upright.
2. Return to Tabletop or Downward Dog: Tuck your left toes under. Then, lift your right leg back. This will return you to tabletop or Downward Dog.
3. Repeat on the Other Side: Switch sides. Now, repeat the pose with your left leg forward and your right leg back.

Foam Rolling For Lower Back Soreness With Deadlifts

Foam rolling is a great way to relieve some back soreness after deadlifts. I generally do not recommend foam rolling if you are trying to improve the flexibility of a muscle because research has shown foam rolling does not meaningfully increase flexibility. However, foam rolling can be a great technique to relieve some back pain as it desensitizes the body and can help temporarily loosen up some tight muscles. Foam rolling can be an effective way to relieve excessive strain built up from deadlifts.

General Tips Before You Start:

• Choose the Right Foam Roller: A medium-density foam roller is ideal for beginners. If you prefer a deeper massage, a firmer roller can be used.
• Wear Comfortable Clothing: Wear something that lets you move and won’t get caught on the roller.

1. Upper Back (Thoracic Spine)

This targets the muscles between the shoulder blades and along the upper spine.

1. Starting Position:
   • Sit on the floor with your knees bent and feet flat on the ground.
   • Place the foam roller behind you. Lean back so it is under your upper back, just below your shoulder blades.
   • Cross your arms over your chest or place your hands behind your head to support your neck.
2. Rolling:
   • Lift your hips off the floor. Use your feet to gently push yourself back and forth. Roll the foam roller up and down your upper back. Roll from just below your shoulder blades to the top of your shoulders.
   • Roll slowly, pausing on any tight or sore spots to allow the muscles to release.
   • Keep your core engaged to protect your lower back.
3. Duration:
   • Roll for about 1-2 minutes, focusing on areas that feel tight or sore.

2. Lower/Mid Back

If you are experiencing lower pain you can position the roller lower into the sore areas. 

1. Position the Roller:Position the roller on the lower or mid back depending on where your sorness is at
2. Rolling:
   • Use the same technique as for the upper back. Push with your feet to roll the foam roller up and down along your middle or low back.
   • You can add a slight side-to-side motion to target the muscles along the sides of your spine.
3. Duration:
   • Roll for 1-2 minutes, spending extra time on any tight spot

Bonus tip: use a lacrosse ball

If you have a lacrosse ball you can place it on the ground and lay on it on the area that is sore. This is for advanced uses only. This technique is very targeted and is a lot more aggressive than using a foam roller. As a result ease into it.

Pro tip: If lying on your back is too much pressure you can place the ball on the wall and lean into it. This reduces how much pressure is applied to your back and allows you to more easily to increase and decrease the amount of pressure by leaning into the wall more or less.

Bar Hang For Low Soreness and Lower Back Pain From Deadlifts

Bar hangs can be a great way to decompress the spine after deadlifting which well compresses the spine. Spinal compression during deadlifting is fine but hanging from a bar can be a great way to relieve some tightness from deadlifting.

Starting Position:

1. Find a Suitable Bar: Use a pull-up bar, or any sturdy overhead bar that can support your body weight. Ensure the bar is high enough that you can hang freely without your feet touching the ground.
2. Grip the Bar: Stand directly under the bar and reach up to grab it with both hands. Use an overhand grip (palms away from you), slightly wider than shoulder-width apart.
3. Secure Your Grip: Wrap your thumbs around the bar for a secure grip. If your grip strength is an issue, you can use lifting straps to help hold the bar.

Performing the Exercise:

1. Hang Freely: Once your grip is secure, lift your feet. Your hands should support your full body weight. Allow your body to hang freely from the bar. Keep your arms straight and relaxed.
2. Relax Your Muscles: As you hang, allow your back, shoulders, and arms to relax. Your body weight will gently stretch and decompress your spine. It will relieve your lower back.
3. Breathe Deeply: Take slow, deep breaths while hanging. Focus on relaxing your body and releasing any tension in your back.
4. Hold the Position: Aim to hang for 20-30 seconds or longer if comfortable. If you’re new to this exercise, start with shorter hangs. Gradually increase the duration as your grip strength improves.

Standing QL Stretch For Low Back Pain

Starting Position:

1. Stand Upright: Stand with your feet shoulder-width apart. Keep your knees slightly bent and arms relaxed at your sides. Ensure your weight is evenly distributed on both feet.
2. Activate Core: Stabilize the torso and protect the lower back with gentle muscle tension.

Performing the Stretch:

1. Reach Overhead: Raise your right arm straight up. Keep your elbow near your ear. Your palm should be facing inward.
2. Side Bend: Keep your torso facing forward. Slowly lean to the left, reaching your right arm over your head towards the left. You should feel a stretch along the right side of your body, especially in the lower back and side (QL muscle). Your left hand can rest on your hip, slide down your left leg, or extend towards the floor for balance.
3. Hold the Stretch: Hold the stretch for 20-30 seconds. Breathe deeply and focus on relaxing into the stretch. Avoid rotating your torso or leaning forward; keep the movement in the side plane.
4. Return to Center: Slowly return to the starting position. Lower your right arm to your side.
5. Switch Sides: Repeat the stretch on the other side by raising your left arm and leaning to the right.

Tips for an Effective Stretch:

• Keep Your Hips Stable: Ensure your hips remain level and do not tilt as you lean to the side. This helps to isolate the stretch to the QL and side muscles.
• Avoid Overstretching: Go only as far as is comfortable. You should feel a gentle stretch, not pain or discomfort.
• Maintain Good Posture: Keep your chest open. Avoid hunching your shoulders when reaching overhead.

Modifications and Variations:

• Seated QL Stretch: If standing is uncomfortable, try a seated stretch. It is more controlled. Sit with your feet flat on the ground, raise one arm overhead, and gently lean to the opposite side.
• Use a Wall for Support: For stability, stand with your side near a wall. Use your free hand for support as you lean.

These are my favorite exercises if you are dealing with back soreness from deadlifts. Experiencing deadlift back pain may indicate a need to reassess your technique. Chronic back pain deadlift issues should be addressed with a healthcare professional.

If you need a free form evaluation you can contact me here. If you experience lower back pain deadlift exercises might be the culprit, especially with poor form.

One of the best ways to perform deadlifts safely and prevent soreness is to warm up appropriately. Check out this to learn the best way to warm up for deadlifts. That way you can take preventive measures against back soreness If you are still dealing with pain then physical therapy may be appropriate for you. One pain is controlled strengthening exercises may be useful to prevent pain in the future. Proper form when performing these exercises ensures you are getting the most out of the stretches.