SI Joint (Lower Back Pain) After Dead Lifts

Hey guys 👋🏻 32M here. Not new to working out. Been doing it on and off since early teens.

I used to do deadlifts with no problems earlier in life. Never went too heavy and always focused on the form.

However, in the past few years, I've been working online so I spend most of my day sitting in my home office. Sitting in a bad chair led me to SI joint problems, that got severe at one point.

I switched to an ergonomic chair 2 years ago and it help a lot in alleviating the SI joint inflammation I had developed.

However, whenever I try to do deadlifts now, even with 10lb dumbbells in each hand, that pain flares up everytime, and it takes days for it to settle down and go away.

I want to strengthen my lower back, but I don't know how to go about it anymore. Even when I do the deadlift motion a couple dozen times without any weights, I could still feel it in my lower back for the next few days.

I'm trying to incorporate more body weight squats, lunges, and hip bridges to strengthen my glutes to stablize my SI joints.

Would appreciate some tips and experiences from those of you who've faced the same.