Lower back/ Pelvis pain from Deadlifts?
Updated: Dec 14, 2020
The sacroiliac joint is located at the base of your spine where the low back and hips meet.
Sacroiliac joint (SIJ) pain is common when a deadlift is performed incorrectly. The pain originates from just above the hip and buttock and can radiate into the glute, hamstrings, around the hip and even into the groin. The pain is often worse when changing positions such as rising from a chair.
Research shows that the SIJ is up to 20 times more vulnerable to overloading than some other joints in your body yet many weight lifters fail to properly train the muscles around the joint to prevent injury. Its often muscle imbalances that cause pain, muscle strains and tears or ligament and joint injuries
In order to prevent injury to the SIJ during deadlifts you need:
-Body awareness to ensure you don’t twist, hitch or overload one side of the body
-Strong stabiliser muscles for the pelvis
-Adequate hip mobility (flexibility)
At Trilogy Physiotherapy we are trained in advanced techniques to assess and treat imbalances that lead to poor exercise execution and injury.
Not only can we treat an injury to the SIJ that’s already occurred, but we can also look for imbalances that might lead to injury in the future and help with form to ensure you’re getting the most out of your workouts.
Eichenseer PH, e. (2019). A finite element analysis of sacroiliac joint ligaments in response to different loading conditions. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/21311405 [Accessed 25 Jan. 2019].