🛑 Deadlifts & Sore Backs: What You’re Missing That Could Be Hurting You

If your lower back feels tight, sore, or achy after deadlifts — you’re not alone. Many people believe that discomfort is a sign of hard work. But here’s the truth: that sensation is not a badge of honor; it’s a red flag.

At Fitness Lying Down in La Crosse, Wisconsin, we’ve helped countless clients overcome the frustration of recurring back pain — not by avoiding strength training, but by learning to move smarter.

Why Deadlifts Get a Bad Reputation

The deadlift has long been considered the ultimate test of strength. But when done without proper intention or awareness, it often becomes the culprit behind low back pain.

As Cory explains in this episode of Strong Brew, Every exercise is a low-back exercise — if you do it wrong.

When lifters rely on their lower back instead of their core and hips, they shift the workload to the wrong areas. Over time, this creates stress, tightness, and pain that can derail progress — both in and out of the gym.

Rethinking Strength: It Starts with the Core

At Fitness Lying Down, we take a different approach through Dynamic Variable Resistance Training (DVRT). Instead of chasing heavy numbers, we focus on building core stability, proper alignment, and functional strength that supports your everyday movement.

Using tools like the Ultimate Sandbag, we teach the body to brace effectively, distribute tension properly, and move in multiple planes of motion — all while keeping the spine safe.

The goal isn’t just to lift more weight. It’s to move better and feel stronger doing it.

Why Functional Strength Training Works

Functional strength training isn’t about isolating muscles — it’s about integrating them. By connecting the hands, feet, and core in every movement, we create a stronger, more resilient system.

This is how clients at Fitness Lying Down overcome chronic back pain, regain confidence, and finally enjoy training again.

Key Takeaways

• Back pain during or after exercise is a signal, not a strength test.
• Every movement should start from the core, not the lower back.
• The DVRT system helps retrain movement patterns for long-term strength and resilience.
• Functional strength training builds a body that performs well in everyday life — not just under a barbell.

Ready to Train Smarter?

The gym isn’t just about moving weight — it’s about moving better. If you’re tired of workouts that leave you sore and stiff, it’s time for a smarter approach to strength.

👉 Join our 3-Week Introduction to Strength Training and experience how Fitness Lying Down can help you train with purpose, protect your body, and perform your best — in the gym and in life.