How to Fix Lower Back Pain from Squats and Deadlifts

1 month, 1 week ago Injury Prevention & Management
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NorthernLass Guest
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Mar 05, 2026 16:14

I have been pushing my deadlift numbers lately but my lower back is absolutely killing me. I am searching for how to fix lower back pain from squats and deadlifts because I am worried I might have a disc issue. It feels like a dull ache that lingers for days after my leg workout.

I have filmed my form and it looks okay but I think I might be losing my brace at the bottom of the movement. I have started doing more core work like McGill Big 3 exercises to stabilize my spine. I am also wondering if my belt is sitting too high or if I am relying on it too much instead of my actual muscles.

Does anyone have tips on how to manage this? I have been using a heating pad at night which helps a bit. I really love heavy lifting but I do not want to end up with a permanent injury. I am also looking for suggestions on how to program my training so I am not overtaxing my lumbar spine every week.

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