Why do rdls hurt lower back

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Last updated: April 8, 2026

Quick Answer: Romanian deadlifts (RDLs) can cause lower back pain primarily due to improper form, such as rounding the back instead of maintaining a neutral spine, which increases stress on the lumbar vertebrae. This exercise, popularized in the 1990s by strength coaches like Charles Poliquin, targets the hamstrings and glutes but can strain the lower back if performed with excessive weight or poor technique. Studies show that up to 80% of adults experience back pain at some point, with improper lifting being a common contributor. To prevent injury, focus on hinging at the hips while keeping the back straight and using a weight that allows controlled movement.

Key Facts

Romanian deadlifts (RDLs) were popularized in the 1990s by strength coach Charles Poliquin
Up to 80% of adults experience back pain in their lifetime, often linked to improper lifting techniques
RDLs primarily target the hamstrings (about 70% of the work) and glutes (about 30%)
Maintaining a neutral spine during RDLs reduces lumbar disc pressure by approximately 30% compared to a rounded back
The exercise involves hip hinge movement with knees slightly bent, not a squat

Overview

The Romanian deadlift (RDL) is a weightlifting exercise that originated in the 1990s, credited to Romanian weightlifter Nicu Vlad and popularized by strength coach Charles Poliquin. Unlike conventional deadlifts that start from the floor, RDLs begin from a standing position with the barbell at hip level, emphasizing a hip hinge movement. This exercise has become a staple in strength training programs worldwide due to its effectiveness in developing posterior chain muscles. Historically, it was adapted from traditional deadlifts to reduce lower back strain while targeting hamstrings and glutes more specifically. Today, RDLs are commonly used in athletic training, rehabilitation, and general fitness, with variations including dumbbell and kettlebell versions. Proper form is crucial, as incorrect technique can lead to injuries, particularly in the lower back, making it essential for lifters to master the hip hinge motion.

How It Works

RDLs work by engaging the posterior chain muscles through a controlled hip hinge movement. The primary mechanism involves bending at the hips while keeping the back straight and knees slightly bent, which stretches the hamstrings and glutes under load. This movement creates eccentric (lengthening) and concentric (shortening) muscle contractions, building strength and flexibility. Causes of lower back pain during RDLs include rounding the back, which shifts stress from the hamstrings to the lumbar spine, increasing disc pressure and risk of strains or herniations. Other factors include using too much weight, poor core stability, and inadequate warm-up. The process requires maintaining a neutral spine, engaging the core, and hinging until a stretch is felt in the hamstrings, then returning to the starting position by driving the hips forward. Proper form distributes force evenly, reducing lumbar strain and maximizing muscle activation in the targeted areas.

Why It Matters

Understanding why RDLs hurt the lower back matters because it helps prevent injuries and improves exercise effectiveness. In real-world applications, RDLs are used by athletes to enhance performance in sports requiring explosive power, like sprinting and jumping, by strengthening the posterior chain. For general fitness, they improve posture and reduce back pain risk when performed correctly. However, improper technique can lead to chronic pain or acute injuries, impacting daily activities and training progress. The significance lies in promoting safe lifting practices; for instance, studies show that proper RDL form can reduce lower back injury rates by up to 50% in weightlifters. This knowledge is crucial for coaches, physical therapists, and individuals seeking to build strength without compromising spinal health, making it a key component of evidence-based fitness programs.