Why Most Back Pain Rehab Fails Athletes—And What Works Instead

“My back hurts every time I deadlift. What gives?”

If you’re an active adult or functional fitness athlete in the Portland, Maine area, there’s a good chance you’ve experienced some version of this.

You warm up. You feel “okay.” Then halfway through a deadlift session—boom. That sharp twinge or dull ache in your lower back shows up again. Maybe it lasts for a few hours. Maybe for a few days. And maybe you’re starting to question if pulling from the floor is even worth it.

You’ve tried rest, stretching, maybe even conventional physical therapy. But the problem keeps coming back.

Here’s the hard truth: most back pain rehab isn’t built for people like you.

Why Typical Low Back Rehab Fails Athletes

Most traditional rehab approaches treat back pain like it’s a general health issue—not a performance limitation. That means:

• Telling you to “stop lifting” (which is the opposite of what you want)

• Giving you the same generic exercises they give the grandma next to you — that don’t translate to a barbell!

• Focusing only on pain relief during daily activities instead of movement restoration necessary for functional fitness

• Not understanding your actual training goals — because they don’t do it themselves!!

These protocols might work for someone with sedentary back pain. But if you’re a CrossFit athlete, triathlete, or active adult who loves to train, it’s not enough to just get out of pain. You need to restore confidence, mechanics, and load tolerance.

The Three Most Common Misses in Back Pain Rehab for Athletes

1. Hinge Pattern Is Broken

Deadlifts are a hip-dominant hinge pattern movement—but most athletes with back pain tend to have faulty mechanics which can prevent appropriate loading your glutes and hamstrings.

Fix: Rebuild the hip hinge with tools like banded RDLs, dowel drills, or tempo work—under the eye of a coach who understands both rehab and barbell mechanics.

2. Bracing Strategy Isn’t Automatic

Most of the athletes we see with low back pain either have difficulty performing an appropriate brace, or don’t have a bracing strategy at all. This can lead to poor positioning which can cause power leaks or potential injury if performed with heavy loads.

Fix: Retrain your bracing pattern dynamically—especially under fatigue—using simple step-wise cues that work with your natural movement, not against it.

3. Load Progression Isn’t Logical

Too many rehab plans go from “rest” to “just jump back in” or “we don’t have that kind of weight here.” No wonder pain returns.

Fix: Smart progression. Start with sub-threshold loads, build capacity in accessory movements, and layer intensity back in strategically.

What Actually Works: Performance-Based Physical Therapy

At Infinite Capacity Physical Therapy in South Portland, Maine, we take a different approach to treating back pain in active adults and CrossFit athletes. Our process includes:

• 1-on-1 evaluations with a performance physical therapist who understands lifting, CrossFit, and competitive goals

• Movement analysis specific to your deadlift setup, hinge pattern, and spine position

• Individualized treatment that lets you keep training while rehabbing

• Integrated strength coaching—so rehab doesn’t feel like a step back

You don’t have to “just live with it,” and you don’t have to stop training. You need care that’s built for the demands of your sport by someone who understands it.

A Case from the Gym Floor

One of our clients—a 38-year-old CrossFit athlete—came in with chronic low back tightness that spiked during deadlifts and kettlebell swings. He’d tried various exercises on his own before. The pain always came back.

We didn’t tell him to stop lifting.

Instead, we rebuilt his hinge, adjusted his bar path, restored load tolerance, and coached him through bracing drills tied directly to his workouts.

Three weeks later, he deadlifted heavier than he had in years—without pain.

Cash-Based Physical Therapy Means You Get What You Need

Infinite Capacity PT is a cash-based physical therapy clinic in Portland, Maine, which means:

• You get longer sessions and our full attention

• No waiting on insurance to approve treatment

• No cookie-cutter rehab

• No wasted time doing exercises that don’t match your goals

This is rehab for people who want to keep performing, not just get out of pain.

Final Thoughts: You Don’t Have to Choose Between Training and Recovery

If you’re tired of deadlifts flaring up your back—and even more tired of being told to stop doing what you love—we can help.

Let’s get you lifting pain-free with a plan that’s built for your body and your sport.