Deadlift · Lower Back
Lower back pain after deadlifts
Deadlifts stress the entire posterior chain. Lower back pain often originates from tight hamstrings or weak glutes. Recovr connects deadlift injuries to targeted lower back recovery exercises — map your exact pain and get a 7-day plan.
Recovr uses deadlift biomechanics to surface exercises for lower back and related muscles — not a one-size-fits-all list.
Full lower back recovery guide →Sensitive Area Selected
You've selected a sensitive area (neck, lower back, or knee). Injuries in these areas can be serious. Please consult a healthcare professional for proper diagnosis, even if pain is mild.
Cat-Cow Stretch
Alternate between arching and rounding your back on all fours to mobilize the thoracic spine.
Thoracic Extension over Foam Roller
Use a foam roller under your upper back to improve thoracic extension and reduce stiffness.
Bird Dog
Extend opposite arm and leg from a quadruped position to build core stability and protect the lower back.
Supine Spinal Twist
A gentle lying rotation that stretches the lower back muscles and improves spinal mobility.
Frequently asked questions
- Why does my lower back hurt after deadlifts?
- Often from rounding the spine, tight hamstrings, or weak glutes forcing the back to compensate. Recovr maps your pain and builds a posterior-chain recovery plan.
- Should I deadlift with lower back pain?
- Stop if pain is sharp or above 5/10. Focus on hip hinge mobility and core bracing until daily movement is pain-free.
- How long to recover from deadlift back strain?
- Mild strains: 1–2 weeks. Recovr progresses volume only when your logged pain stays stable.
Related lower back guides
General Guidance Only
This app provides general fitness guidance only. Consult a healthcare professional before starting any exercise program.