Lower Back Pain During the Romanian Deadlift?

If your lower back aches every time you perform a Romanian deadlift, something isn’t right.

The Romanian deadlift is one of the best exercises you can do for your posterior chain — particularly your hamstrings and lower back.

If it’s done correctly.

And that’s a very big if.

A lot of people experience lower back discomfort when performing this exercise. Why? Because they’re not bracing their core properly.

Now you might be thinking, what does “bracing your core” actually mean?

It doesn’t mean sucking your stomach in or vaguely tightening your abs and hoping for the best.

Bracing means creating tension through your entire midsection while maintaining a neutral spine. In simple terms, you take a breath into your abdomen, hold that pressure, and keep your ribcage stacked over your pelvis throughout the movement.

Think of it as building a solid cylinder around your spine before you hinge.

How Do You Know If You’re Not Braced?

There are a couple of clear signs.

The biggest one? An exaggerated arch in your lower back.

During every phase of the Romanian deadlift, your spine should remain neutral. If your lower back is cranked into an arch, your core isn’t doing its job — your spine is taking over.

Another giveaway is rib flare. If your ribs are lifting or sticking forwards, you’ve lost your brace. When the ribs flare, the pelvis often tips forward as well, increasing extension through the lumbar spine. This shifts load away from the hamstrings and into the lower back, increasing compressive stress on the joints.

And if you’re feeling the exercise almost entirely in your lower back rather than a strong stretch in your hamstrings — that’s your second warning sign.

Fix the Brace Before You Add Weight

Before you even think about increasing the load, master this:

• Stand tall and gently bring your ribs down.

• Take a deep breath into your stomach (not your chest).

• Brace as if someone is about to poke you in the side.

• Maintain that pressure as you hinge at the hips.

If you can’t keep that position throughout the rep, the weight is too heavy. Simple.

Your ego will recover. Your spine will thank you.

How I’d Progress It for Strength and Lean Muscle

Once your form is solid and your brace is consistent, you’re ready to progressively overload the movement.

Here’s how I would structure it:

Set 1:
75% of your 1RM
10 repetitions
2 minutes rest

Set 2:
70% of your 1RM
12 repetitions
1 minute rest

Set 3:
50% of your 1RM
AMRAP (as many repetitions as possible with perfect form)

Notice I said perfect form. The moment your brace disappears or your spine shifts out of position, the set is over.

Quality always comes before load.

Final Thoughts

Lower back pain during Romanian deadlifts isn’t a badge of honour. It’s feedback.

The RDL is a hip hinge — not a lower back exercise.

Brace properly.
Keep your ribs stacked.
Hinge with control.

Do that, and you’ll feel it exactly where you should: your hamstrings and glutes — not your spine.

If you’re unsure about your form, film yourself from the side and check your rib and pelvic position throughout the lift. Small adjustments make a significant difference.

And if you want personalised guidance on your technique, that’s exactly what coaching is for.