{"id":10331,"date":"2026-06-30T10:26:10","date_gmt":"2026-06-30T01:26:10","guid":{"rendered":"https:\/\/burnfit.io\/?p=7280"},"modified":"2026-06-30T13:01:36","modified_gmt":"2026-06-30T04:01:36","slug":"deadlift-does-your-lower-back-hurt-remember-just-these-5-things","status":"publish","type":"post","link":"https:\/\/burnfit.io\/en\/blog-en\/deadlift-does-your-lower-back-hurt-remember-just-these-5-things\/","title":{"rendered":"Deadlift, Does Your Lower Back Hurt? Remember Just These 5 Things!"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10331\" class=\"elementor elementor-10331\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db60e63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db60e63\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2cfd457\" data-id=\"2cfd457\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-925d0e7 elementor-widget elementor-widget-text-editor\" data-id=\"925d0e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>Injury-Free and Safe Deadlift Guide: Correct Form &amp; Essential Tips<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea034c1 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"ea034c1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"480\" height=\"480\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/gif-3.gif\" class=\"attachment-large size-large wp-image-10334\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d19fad9 elementor-widget elementor-widget-text-editor\" data-id=\"d19fad9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Experiencing lower back pain right after a <b data-path-to-node=\"5\" data-index-in-node=\"43\">deadlift<\/b>?<\/p><p>Although called the gold standard of the big three lifts, most people fail to master proper <b data-path-to-node=\"5\" data-index-in-node=\"145\">deadlift form<\/b>. In other words, this means they are using their lower back more than their lower body.<\/p><p>Yet, giving up on the gold standard of the big three lifts is not an option, so this guide outlines ways to safely increase weight while perfectly protecting the spine, along with essential deadlift tips.<\/p><p>Following this flow ensures an injury-free and safe workout session.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-622a8c7 elementor-widget elementor-widget-image\" data-id=\"622a8c7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5e1aab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5e1aab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bf512d\" data-id=\"6bf512d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-817cfe4 elementor-widget elementor-widget-text-editor\" data-id=\"817cfe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"8\">\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f Part 1. Safe and Injury-Free Deadlift Technique<\/h3><p>The deadlift is not merely a movement of carelessly lifting the barbell up. Believing it is simply a pulling motion is where the mistake begins. A proper deadlift is an exercise where a stationary barbell is efficiently driven upward through coordinated full-body tension.<\/p><p><img decoding=\"async\" class=\" wp-image-7269 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Workout-Health-GIF-by-O2-Fitness-Clubs-2.gif\" alt=\"\" width=\"338\" height=\"338\" \/><\/p><ul><li><b data-path-to-node=\"9,0,0\" data-index-in-node=\"0\">Step 1. Setup:<\/b> Stand straight in front of the barbell with feet hip-width apart.<\/li><li><b data-path-to-node=\"9,1,0\" data-index-in-node=\"0\">Step 2. Reach and Grip:<\/b> Without excessively bending the knees, hinge at the hips and lean the torso forward to grip the bar.<\/li><li><b data-path-to-node=\"9,2,0\" data-index-in-node=\"0\">Step 3. Bracing:<\/b> Once gripping the barbell, engage the entire body to create a rigid, rock-solid foundation. \u2728<\/li><li><b data-path-to-node=\"9,3,0\" data-index-in-node=\"0\">Step 4. The Lift:<\/b> Avoid pulling solely with arm strength; instead, drive through the feet, pushing the floor away to stand up. \u2728<\/li><li><b data-path-to-node=\"9,4,0\" data-index-in-node=\"0\">Step 5. Lowering:<\/b> Reverse the exact sequence of the lift, hinging at the hips first to lower the barbell back to the floor.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d2ed29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d2ed29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f006de\" data-id=\"7f006de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb696c2 elementor-widget elementor-widget-text-editor\" data-id=\"bb696c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\u2b50\ufe0f Part 2. 5 Posture Points for an Injury-Free Deadlift<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-7270 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/do-you-even-lift-like-a-boss-GIF.gif\" alt=\"\" width=\"335\" height=\"225\" \/><\/p><p>If the lower back rounds or loses tension while lifting the barbell, the probability of back pain increases significantly. Do not miss <strong>these 5 checkpoints<\/strong> designed to alleviate pain and protect the spine.<\/p><p><strong>\u2460 Keep the Barbell Over Mid-Foot<\/strong><\/p><ul><li>If the barbell drifts away from the body, the center of gravity shifts forward, placing immense stress on the lower back. During the initial setup, ensure the bar remains close, positioned directly over the mid-foot (where the shoelaces tie).<\/li><\/ul><p><strong>\u2461 Hinge Naturally at the Hips Instead of Squatting Down<\/strong><\/p><ul><li data-path-to-node=\"13,1,1,0,0\">Avoid pushing the knees forward like a squat. Conversely, there is no need to excessively force the hips backward either. Keep the shins nearly vertical to the bar and naturally fold at the hips to load the weight onto the hamstrings and glutes properly.<\/li><\/ul><p><strong>\u2462 Squeeze the Armpits Tight<\/strong><\/p><ul><li>Grip the bar and imagine squeezing oranges under the armpits to pack the lats and tighten the upper back. If this tension breaks, the spine rounds into a &#8220;shrimp back&#8221; during the lift, risking severe disc injury.<\/li><\/ul><p><strong>\u2463 Fill the Abdomen with Air to Maintain Intra-Abdominal Pressure<\/strong><\/p><ul><li data-path-to-node=\"13,3,1,0,0\">Right before lifting, take a deep breath and expand the abdomen outward in all directions, locking it tight. The pressurized core acts as a protective airbag, supporting the spine against collapse.<\/li><\/ul><p><strong>\u2464 Drive with Lower Body Power, Not Upper Body Strength <\/strong><\/p><ul><li>Thinking of the movement as &#8220;pulling&#8221; the barbell with the hands and arms forces the lower back to take over. The upper body simply acts as a rigid hook; driving through the feet to push the floor away utilizes lower body power and keeps the lower back safe.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01fefd elementor-widget elementor-widget-image\" data-id=\"b01fefd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe95245 elementor-widget elementor-widget-text-editor\" data-id=\"fe95245\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83d\udca1 Part 3. Practical Deadlift Tips for Safe Overload<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-7271 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/mountain-pounds-GIF.gif\" alt=\"\" width=\"347\" height=\"231\" \/><\/p><p>Even with perfect form, mistakes during live sets can cause injury. These practical tips help keep the spine safe while maximizing workout efficiency.<\/p><ul><li><strong>Do Not Hyperextend the Lower Back at the Top<b><br \/><\/b>: <\/strong>Over-angling the torso backward at lockout out of a desire to fully extend the body is highly dangerous. Once standing fully upright, simply squeezing the glutes is sufficient. Compressing the lumbar spine intentionally must be avoided.<br \/><br \/><\/li><li><strong>Lower the Weight Immediately if the Back Rounds<br \/>: <\/strong>Dropping ego regarding weight is the ultimate tip for longevity. If the back rounds or core tension fails mid-set, it indicates the current load exceeds what the lower back can safely handle. Treat this as an injury warning sign and immediately drop the weight by one step.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64380eb elementor-widget elementor-widget-text-editor\" data-id=\"64380eb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83d\udd25 Part 4. Track Weight and Workout Conditions Using BurnFit<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-9565 aligncenter\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png\" alt=\"\" width=\"450\" height=\"361\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-768x617.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1536x1235.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-667x536.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-650x523.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-550x442.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-460x370.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-450x362.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-350x281.png 350w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776.png 1990w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/p><p>The primary cause of deadlift-related injuries is lifting heavy loads without accurately assessing one&#8217;s appropriate working weight. Utilizing the workout log app <strong>&#8220;BurnFit&#8221;<\/strong> allows lifters to safely track weights and physical conditions to prevent injuries.<\/p><ul><li><strong>Log Daily Weight and Body Status via Notes<b><br \/><\/b>:<\/strong>It is highly recommended to record the successfully lifted deadlift weight and use the notes feature in BurnFit. Jotting down feedback like <i data-path-to-node=\"21,0,1,0,0\" data-index-in-node=\"140\">&#8220;Lost core tension on the 3rd set, causing slight lower back stiffness&#8221;<\/i> or <i data-path-to-node=\"21,0,1,0,0\" data-index-in-node=\"215\">&#8220;Squeezing the armpits tightly eliminated all discomfort&#8221;<\/i> provides invaluable data to prevent future injuries.<br \/><br \/><\/li><li><strong>Check Safe Progressions via BurnFit PRO<br \/>:<\/strong>Increasing weight safely requires a systematic build-up to avoid lower back pain. Reviewing the workout volume graphs in <strong>&#8220;BurnFit PRO&#8221;<\/strong> offers a clear visual breakdown of whether workload progressions remain steady and safe without placing undue stress on the spine<\/li><\/ul><hr \/><p style=\"text-align: center;\">\ud83d\udd0d <strong><span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\"><span class=\"stad-heading-single-content-text-content\">Conventional Deadlift<\/span><\/span><\/strong><\/p><p><a href=\"https:\/\/burnfit.io\/en\/library\/conventional-deadlift\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-304\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/BB_DL.gif\" alt=\"\" width=\"284\" height=\"284\" \/><\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6836da elementor-widget elementor-widget-text-editor\" data-id=\"c6836da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: right;\"><em><span style=\"font-size: 13px; color: #808080;\">Image Source: GIPHY, BurnFit<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c73f2 elementor-widget elementor-widget-text-editor\" data-id=\"19c73f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14px;\"><b>\u00a0[References]<\/b><\/span><\/p><div class=\"container\"><div id=\"model-response-message-contentr_c22d9bce2c007b81\" class=\"markdown markdown-main-panel enable-luminous-fast-follows stronger enable-updated-hr-color\" dir=\"ltr\" aria-live=\"off\" aria-busy=\"false\"><ul data-path-to-node=\"24\"><li><p data-path-to-node=\"24,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"24,0,0\" data-index-in-node=\"0\">American College of Sports Medicine (ACSM)<\/b> &#8211; Guidelines for safe resistance training and spinal alignment (<i data-path-to-node=\"24,0,0\" data-index-in-node=\"107\">ACSM&#8217;s Guidelines for Exercise Testing and Prescription, 11th Edition<\/i>)<\/span><\/p><\/li><li><p data-path-to-node=\"24,1,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"24,1,0\" data-index-in-node=\"0\">Journal of Strength and Conditioning Research<\/b> &#8211; Mechanical analysis of lumbar spine loads and proper hip mechanics during the deadlift (<i data-path-to-node=\"24,1,0\" data-index-in-node=\"136\">Lumbar spine loads during the lifting of a deadlift, 2018<\/i>)<\/span><\/p><\/li><li><p data-path-to-node=\"24,2,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"24,2,0\" data-index-in-node=\"0\">Harvard Health Publishing<\/b> &#8211; Core stability guidelines for a stronger, pain-free back and proper lifting mechanics (<i data-path-to-node=\"24,2,0\" data-index-in-node=\"115\">Core stability for a stronger, pain-free back<\/i>)<\/span><\/p><\/li><\/ul><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d39d493 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d39d493\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8ec5564\" data-id=\"8ec5564\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div data-stad_elementor-wrapper-link=\"{&quot;url&quot;:&quot;https:\\\/\\\/burnfit.io\\\/blog\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;}\" style=\"cursor: pointer\" tabindex=\"0\" role=\"link\" class=\"stad-elementor-wrapper-link elementor-element elementor-element-ef6194f elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"ef6194f\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"stad-heading-container stad-flex\">\r\n<div class=\"stad-heading-marker stad-heading-marker-isolated-icon stad-heading-marker-background stad-flex-none stad-flex stad-align-item-center stad-justify-content-center stad-pos-rel\" aria-hidden=\"true\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"stad-heading-marker-icon stad-pos-rel stad-duotone-icon stad-duotone-arrow-right-7 sonnet-duotone-ions\"><\/span>\r\n\t\t\t<\/div>\r\n<div class=\"stad-heading-marker-space-between stad-flex-none\" aria-hidden=\"true\"><\/div>\r\n\r\n\t<h2 class=\"stad-heading stad-heading-single-content stad-padding-0 stad-margin-0\">\t\t<span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\">\r\n\t\t\t\t\t\t\t<span class=\"stad-heading-single-content-text-content\">Read More Articles<\/span>\r\n\t\t\t\t\t<\/span>\r\n\t<\/h2>\t\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e407268 elementor-widget elementor-widget-st_elementor_post_list_widget\" data-id=\"e407268\" data-element_type=\"widget\" data-settings=\"{&quot;st_elementor_post_list_widget_posts_number_control&quot;:6,&quot;st_elementor_post_list_widget_grid_columns_control&quot;:&quot;2&quot;,&quot;st_elementor_post_list_widget_posts_all_display_control&quot;:&quot;no&quot;,&quot;st_elementor_post_list_widget_post_meta_author_control&quot;:&quot;no&quot;,&quot;st_elementor_post_list_widget_layout-control&quot;:&quot;grid&quot;}\" data-widget_type=\"st_elementor_post_list_widget.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"st-article-type-col-container st-article-list st-grid st-grid-gap st-grid-col-2 st-has-no-comments\">\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10331 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-deadlift tag-deadlift-form tag-deadlift-lower-back-pain tag-deadlift-muscles-worked tag-deadlift-weight tag-lower-back-pain tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/deadlift-does-your-lower-back-hurt-remember-just-these-5-things\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Deadlift, Does Your Lower Back Hurt? 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st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"The Best and Easiest 20-Minute Bodyweight Workout Routine for Beginners\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/Summer-Beer-GIF-by-DEEPSYSTEM.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/Summer-Beer-GIF-by-DEEPSYSTEM-350x158.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/Summer-Beer-GIF-by-DEEPSYSTEM-450x203.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tThe Best and Easiest 20-Minute Bodyweight Workout Routine for Beginners\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Injury-Free and Safe Deadlift Guide: Correct Form &amp; Essential Tips Experiencing lower back pain right after a deadlift? Although called the gold standard of the big three lifts, most people fail to master proper deadlift form. In other words, this means they are using their lower back more than their lower body. Yet, giving up&#8230;<\/p>\n","protected":false},"author":1,"featured_media":10330,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,11],"tags":[23,347,348,352,349,351,350,64,50,49,21],"class_list":["post-10331","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-guide-tips","tag-burnfit","tag-deadlift","tag-deadlift-form","tag-deadlift-lower-back-pain","tag-deadlift-muscles-worked","tag-deadlift-weight","tag-lower-back-pain","tag-workout","tag-workoutapp","tag-workoutlog","tag-workoutroutine"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10331","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/comments?post=10331"}],"version-history":[{"count":10,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10331\/revisions"}],"predecessor-version":[{"id":10343,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10331\/revisions\/10343"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media\/10330"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media?parent=10331"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/categories?post=10331"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/tags?post=10331"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}