Updated: Dec 17, 2021
Let's talk glute and abdominal activation!
Alright KIN, let's talk back pain and deadlifts!
1) Muscle weakness: Strengthen/Activate before Ensuring that the primary pull muscles are ready to go before reaching for that bar is a must. Having engagement of the gluteals, abdominals, latissimus dorsi, as well as middle and lower trapezius will help ensure that movement is fluid and that strength and power is derived from correct muscle groups. Issues occur when we allow our body to push work onto unnecessary muscles that shouldn’t be engaging - this transfer of work can create an ongoing compensation that may work for a time but ultimately creates faulty movement and strength that will cause mayhem on our bodies. So before jumping into that lift first ensure that the necessary muscles are active and if you find weakness in one of those key pulling muscles - focus on strengthening it.
2) Tight muscles/ lack of ROM: Stretch before lift Another common reason for low back pain could very well be due to the tightness of surrounding muscles. Our bodies work harmoniously to achieve this amazing thing we call movement, but if something within the chain isn’t working properly it can affect the entire entity itself. A great example is how tight psoas and quads muscles can cause an increase of tension within the lower back or how tight minor pectorals can create front shoulder pain from impingement. So before jumping into that lift make sure those surrounding muscles aren't going to be an impediment for those main lifters. Think about giving some additional love to:
🔹 Tensor Fascia Latae
🔹 Quadratus Lumborum (QL)
3) Initiating with low back / breaking neutral spine: Strengthen Hip Hinge Just as it is important to make sure all necessary muscles are activated it is equally important to ensure that your lift retains correct alignment for muscle activation and stabilization. Back pain within this lift can increase heavily if the spine isn’t able to maintain neutral alignment - additional flexion or extension within the spine can add unnecessary tension and torque to the vertebrae and surrounding muscles causing pain & discomfort.
Stay strong and healthy my friends!