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What Causes Lower Back Pain in an RDL Workout? Causes, Prevention & Recovery Tips

What Causes Lower Back Pain in an RDL Workout? Causes, Prevention & Recovery Tips

Apr 02, 2025

Neck Romanian Deadlifts (RDLs) are a staple in strength training routines, especially for those looking to build powerful hamstrings, glutes, and lower back muscles. But if you’ve ever experienced lower back pain during or after performing RDLs, you’re not alone. Many lifters face this issue, and it often comes down to technique, preparation, or even recovery habits.

In this blog, we’ll break down the common causes of lower back pain during RDLs, how to prevent it, and recovery tips to help you get back to pain-free lifting. 

Common Causes of Lower Back Pain During RDLs 

1. Improper Form

Poor form is the most common cause when it comes to lower back pain during RDLs. According to a study published in the National Library of Medicine, improper posture, such as rounding the spine or hyperextending the lower back, increases the risk of spinal injury.

Mistakes to avoid: 

  • Rounding your back instead of keeping it neutral.
  • Hyperextending your back at the top of the movement. 
  • Failing to engage your core muscles throughout the exercise.  

2. Lifting Too Heavy

It’s tempting to load the bar with as much weight as you can handle, but lifting beyond your strength capacity can compromise your form. According to International Journal of Sports Physical Therapy, attempting to lift heavy loads without proper technique increases the risk of lower back strain. 

3. Poor Mobility & Flexibility

Tight hamstrings and limited hip mobility can force you to compensate by rounding your lower back, leading to pain. 

4. Weak Core Muscles

Your core muscles provide essential support for your spine. Without adequate core strength, your lower back ends up taking on extra stress. 

5. Fatigue & Overtraining

Pushing yourself beyond your limits without adequate rest can lead to muscle fatigue and poor form. Research from Sports Health SageJournal, indicates that overtraining without sufficient recovery is a primary cause of muscle strain and injury. 

How to Prevent Lower Back Pain in RDL Workouts 

1. Focus on Proper Form

  • Maintain a neutral spine during the movement.
  • Hinge on the hips, rather than the lower back.
  • Engage your core muscles before lifting.
  • Visualize pushing your hips backward rather than bending at the waist.

2. Start with Lighter Weights

Begin with manageable loads to master your form before progressing to heavier weights. Gradual progression is key to reducing injury risk.

3. Warm-Up and Stretch

Incorporate dynamic stretches and mobility drills before your workout. Studies published in the Journal of Exercise Rehabiitation, warming up enhances flexibility and reduces injury risk.

4. Strengthen Core Muscles

Building a strong core is essential for stabilizing your spine and protecting your lower back during RDLs. Incorporate these exercises into your routine:

  • Planks: Strengthen your entire core by holding a plank position with a straight line from head to heels. Start with 30 seconds and gradually increase the duration.
  • Bird-Dogs: Improve core stability and balance by extending opposite arm and leg while keeping your back straight. Perform 10-15 reps per side.
  • Leg Raises: Target your lower abs by lying flat on your back and lifting your legs without arching your lower back. Perform 12-15 reps per set.
  • Dead Bugs: Enhance core control by lying on your back, extending one leg and the opposite arm simultaneously while keeping your lower back pressed to the ground. Perform 10-12 reps per side.
  • Side Planks: Strengthen your obliques and enhance lateral stability by holding a plank position on one side. Aim for 20-30 seconds per side.

5. Listen to Your Body

If something feels off, stop and reassess. Persistent pain means it’s time to consult a professional. 

Recovery Tips for Lower Back Pain After RDLs 

1. Rest and Ice

Allow your muscles time to heal and reduce inflammation with ice therapy.

2. Gentle Stretching and Mobility Work

Loosen tight muscles with light stretching or foam rolling. Studies suggest that foam rolling can significantly reduce muscle soreness and improve flexibility (Journal of Athletic Training, 2015).

3. Use Massage Tools

Massage tools like Nekteck’s neck and back massagers can relieve muscle tension, improve blood flow, and accelerate recovery.  

  • Relieve Muscle Tension: Nekteck’s massagers are designed to target deep tissue muscles, releasing tight knots and reducing stiffness.
  • Improve Blood Flow: Enhanced circulation helps deliver essential nutrients to your muscles, speeding up recovery and reducing soreness.
  • Accelerate Recovery: Regular use of Nekteck’s neck and back massagers post-workout can significantly boost muscle repair, promoting overall wellness.
  • Convenient & Effective: With features like heating, deep-kneading, and vibration, Nekteck’s massagers provide a thorough massage experience right at home.

4. Gradual Return to Exercise

Ease back into RDLs with lighter weights and proper form.

5. Consult a Professional

If pain persists or worsens, seek guidance from a physical therapist or medical professional. 

Conclusion

Lower back pain during RDLs doesn’t have to be part of your workout journey. By understanding the causes, practicing good form, and following recovery tips, you can enjoy pain-free gains. Keep these tips in mind and get back to lifting with confidence! 

Looking for effective recovery tools? Check out Nekteck’s collection of neck and back massagers to enhance your post-workout routine and ease muscle tension! 

 

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