Back pain after deadlifts or squats is common and, in the large majority of cases, not dangerous. Imaging findings often exist in pain-free people too — your symptoms matter more than a scan.
Early days (0-7) Keep moving. Walk daily, use pain-free ranges, and reduce load rather than stopping training entirely. Heat and gentle mobility help symptom relief.
Rebuilding (2-6 weeks) Reintroduce hinge and squat patterns with lighter loads and controlled tempo. Add trunk endurance work, hip strength, and gradually restore range.
Back to full loading (6-12 weeks) Progress weight before range, keep sessions at a pain level under 3/10 that settles the same day, and rebuild technique with video feedback.
When to get checked urgently Numbness or weakness in the legs, changes in bladder or bowel control, unexplained weight loss, or pain that is severe and unrelenting at night. Otherwise, a structured plan and a coach's eye on technique usually does the job.