best stretches and recovery tools for persistent lower back soreness after heavy deadlifts and squats

Question

Accepted Answer

Lower back soreness after heavy lifting is often caused by compressed spinal joints, tight hip flexors pulling on the pelvis, or overactive erector muscles. While some soreness is normal, persistent pain usually indicates that your body is struggling to recover from the high mechanical load of squats and deadlifts. Lumbar Compression: Heavy axial loading (weight on the spine) can temporarily compress the intervertebral discs and joints. Hip Flexor/Psoas Tightness: Overactive hip muscles can pull the pelvis into an "anterior tilt," putting constant strain on the low back. Gluteal Amnesia: If your glutes "shut off" during recovery, the lower back muscles (erectors) take over the workload of staying upright. Delayed Onset Muscle Soreness (DOMS): Structural micro-tears in the muscle fibers following high-intensity training. When you squat or deadlift, your spine acts as a pillar. If your form breaks down even slightly, or if the weight is extremely heavy, the small stabilizing muscles in your back can spasm to protect the spine. This creates a cycle of tightness where the muscles don't "let go," leading to that deep, dull ache that lingers for days. Decompression: Hang from a pull-up bar for 30 seconds or use a "child’s pose" to create space between your vertebrae. 90/90 Breathing: Lie on your back with your feet elevated on a bench at a 90-degree angle. Focus on deep belly breaths to relax the nervous system and pelvic floor. Active Recovery: Gentle walking or swimming helps flush metabolic waste from the muscles without adding further load. Tools: A foam roller for your quads and mid-back (avoid rolling the lower back directly) or a lacrosse ball for the glutes can release tension that contributes to back pain. A licensed chiropractor is an expert at restoring the movement that heavy lifting can restrict. If your spine is "locked up" or misaligned from high-intensity training, stretching alone won't fix the underlying joint restriction. A chiropractor at The Joint will perform a physical exam and movement assessment to identify specific areas of spinal dysfunction. Through targeted adjustments, they can help decompress the spine, improve range of motion, and ensure your nervous system is communicating properly with your muscles—helping you return to the squat rack faster and with better form. Don't let lifting soreness turn into a chronic injury. Visit The Joint Chiropractic Rosemead to get a professional assessment of your lifting mechanics and spinal health. Take advantage of our $29 New Patient Special, which includes your initial consultation, exam, and first adjustment. We make recovery easy with no appointments needed, no insurance required, and over 900 unaffiliated clinics nationwide open evenings and weekends to fit your training schedule. Find your nearest Joint clinic → Educational information reviewed against chiropractic literature — not medical advice. ChiroIQ is powered by The Joint Chiropractic Rosemead.

best stretches and recovery tools for persistent lower back soreness after heavy deadlifts and squats

Summary

Most likely causes

Unlock the rest of this answer

Related questions

Skip the guesswork. Get adjusted today.