Gyms fill up in the run-up to summer, and with that comes a rise in a very particular type of back pain: gym-related back pain. This condition is often caused by improper lifting techniques, especially during exercises like deadlifts. While deadlifts are highly effective when performed correctly, they can place considerable load on the lumbar spine when not executed properly.
Why the Deadlift Is a Frequent Cause
The deadlift is a compound movement involving the hips, spine, and legs working together under significant load. When form breaks down—even subtly—that load can shift to parts of the spine not designed to bear it. Common technical errors include:
Rounding of the lower back: This shifts load from the hips onto the lumbar discs and ligaments.
Lifting with the bar too far from the body: This increases leverage and strain on the spine.
Jerking the weight off the floor: This can occur instead of initiating the lift with a controlled, braced core.
Progressing weight too quickly: This happens before the surrounding musculature and stabilising structures have adapted.
It's Not Just the Deadlift
While deadlifts are a major contributor, similar injury patterns arise from squats, rows, and overhead lifts. Any exercise where spinal position matters can lead to gym-related back pain, especially when fatigue causes technique to drift as sessions progress.
The Role of Warm-Up
Insufficient warm-up is a frequent contributing factor. Cold, unprepared muscles and stiff joints are more susceptible to strain. A proper warm-up should include:
Gradual mobilisation of the hips and spine.
Light-load practice sets of the movement to be performed.
Activation of the core and gluteal muscles.
Implementing these strategies significantly reduces the risk of strain, especially for movements involving heavy axial loading.
Recognising Gym-Related Back Strain
Typical symptoms of gym-related back strain include:
Localised lower back pain, often during or shortly after the lift.
Stiffness that worsens the following day.
Muscle spasm, sometimes with reduced range of movement.
In more significant cases, pain radiating into the buttock or leg, suggesting possible nerve involvement.
Most cases are muscular or ligamentous and improve with rest, activity modification, and a gradual return to training. However, persistent pain, leg symptoms, or an inability to bear weight comfortably should prompt a proper clinical assessment rather than "training through it." For more information on recognising back pain, you can visit NHS Back Pain.
Getting Back to the Gym Safely
Once significant pathology has been ruled out, physiotherapy is typically the most valuable step in recovery. A physiotherapist can assess movement patterns, identify the specific technical faults contributing to the injury, and guide a structured return to lifting. This often addresses not just the injury but the underlying form issues that caused it. Referral to a physiotherapist is a routine and sensible part of the recovery pathway for gym-related back pain.
In rare cases involving significant disc injury or nerve compression that doesn’t settle with conservative management, further specialist input may be required. However, this is very much the exception rather than the rule.
The Takeaway
Deadlifts and heavy lifting aren’t inherently dangerous to the spine. Poor form, inadequate warm-up, and rushed progression turn a good exercise into an injury risk. Technique, patience, and proper preparation remain the best forms of prevention. Remember, approximately 80% of adults will experience back pain at some point in their lives, highlighting the importance of maintaining proper lifting techniques.
Mr. Sujay Dheerendra
Consultant Spinal Surgeon · FRCS (Orth)
With over 15 years of specialist experience in advanced spinal surgery, Mr Sujay Dheerendra is committed to providing world-class care and sharing expert insights on spinal health.
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About the Author
Mr. Sujay Dheerendra
Consultant Spinal Surgeon
Expert in comprehensive spinal surgery with 15+ years of experience.