Brittany Mahomes Back to Heavy Deadlifts: Inside Her Two‑Year Recovery From a Fractured Back and Pelvic‑Floor Injury

Table of Contents

1. Key Highlights
2. Introduction
3. How the injury presented and what it meant for daily life
4. Pelvic‑floor injury after childbirth: scope and consequences
5. What a fractured back involves: diagnosis, risks, and treatment options
6. The rehabilitation roadmap: principles that guided the comeback
7. The deadlift progression: technical elements and sensible regressions
8. Pelvic‑floor integration with lifting: how to engage safely
9. Nutrition, sleep, and bone health: supporting structural recovery
10. The psychological dimension: resilience, setbacks, and milestones
11. Real‑world parallels: examples of postpartum athletes returning to elite form
12. When to seek medical attention: red flags and clarifications
13. The role of the support network: family, coaches, and clinicians
14. Practical takeaways for mothers and athletes aiming to return to heavy lifting
15. Frequently asked questions

Key Highlights

• Brittany Mahomes, after nearly two years of rehabilitation from a fractured back tied to a pelvic‑floor injury following childbirth, reports performing heavy deadlifts pain‑free.
• Her recovery illustrates the value of multidisciplinary care, progressive loading, and patient, consistent training for postpartum and spinal injury rehabilitation.
• The case highlights broader lessons for postpartum athletes and mothers: pelvic‑floor health matters, coordinated rehab accelerates safe return to strength, and monitoring red flags is essential.

Introduction

Brittany Mahomes announced a milestone that many recovering athletes and postpartum mothers aim for but few report openly: she can deadlift heavy weights again without back pain. The update arrives after a long rehabilitation process that began when she experienced a fractured back linked to pelvic‑floor injury following the birth of her child. Her progress draws attention to two overlapping medical challenges—spinal injury and pelvic‑floor dysfunction—and shows how deliberate physical therapy and strength training can restore function.

This account is not only a personal triumph. It serves as a concrete example of how targeted interventions, progressive loading, and coordinated care among clinicians, pelvic‑health specialists, and strength coaches can guide someone from severe pain and limited movement back to heavy compound lifts. The story also provides practical takeaways for mothers returning to exercise after childbirth, for athletes recovering from spine trauma, and for anyone supporting a loved one through rehabilitation.

Below, the rehabilitation timeline is unpacked, the clinical links between pelvic‑floor dysfunction and spinal symptoms are examined, and clear, evidence‑based strategies for returning to heavy lifting are presented. Practical progressions, red flags, and lessons from other postpartum athletes help translate Brittany Mahomes’ experience into guidance readers can apply.

How the injury presented and what it meant for daily life

Brittany Mahomes’ injury began with pelvic‑floor dysfunction after childbirth and culminated in a fractured vertebra. The immediate consequences included severe pain and restricted movement; even simple daily tasks became difficult. These are common features when spinal structures become compromised: pain limits mobility, which in turn deconditions musculature and disrupts coordinated movement patterns.

A fractured back is not a single diagnosis. It ranges from compression fractures, often seen with osteoporosis or high‑impact trauma, to more complex fractures that require surgical stabilization. Recovery depends on the fracture type, location, and accompanying soft‑tissue damage. The presence of pelvic‑floor injury complicated the clinical picture: pelvic‑floor dysfunction alters the way load transfers through the pelvis, hips, and lower spine. When one part of the kinetic chain is weakened or painful, other segments compensate—sometimes with harmful consequences.

Daily life for someone with these combined issues typically involves:

• Difficulty standing or walking for extended periods.
• Challenges with bending or lifting, particularly when trying to maintain spinal neutrality.
• Sleep disruption due to pain and difficulty finding comfortable positions.
• Emotional strain and anxiety about permanent impairment or loss of function.

Brittany’s coach described early rehab as a period of “severe pain and limited movement.” The rehabilitation pathway therefore had to address pain management, restoration of basic mobility, pelvic‑floor healing, and ultimately reintroducing load through the posterior chain in a controlled manner.

Pelvic‑floor injury after childbirth: scope and consequences

Pelvic‑floor dysfunction after childbirth affects a significant portion of women. Vaginal delivery, prolonged second stage, instrumental delivery, and large birthweight infants increase the risk for muscle and connective‑tissue damage to the pelvic floor. Consequences include urinary or fecal incontinence, pelvic pain, sexual dysfunction, and pelvic organ prolapse. Muscular trauma and neural stretch injuries can produce long‑lasting deficits in pelvic‑floor strength and coordination.

Quantifying prevalence depends on definitions and timing. Short‑term symptoms such as urinary incontinence are observed in a notable proportion of new mothers—studies report a wide range depending on the population and measurement—but pelvic‑floor dysfunction remains a common postpartum concern. Many women improve with conservative care, yet some require specialized physical therapy to recover full function.

Beyond local symptoms, pelvic‑floor impairment changes how the body stabilizes the trunk. The pelvic floor contributes to intra‑abdominal pressure regulation and works in synergy with the diaphragm, transverse abdominis, and multifidus muscles to stabilize the lumbopelvic region. When the pelvic floor is compromised, this coordinated system falters. The body may recruit superficial muscles or adopt compensatory movement patterns, increasing stress on the lumbar vertebrae and paraspinal tissues—plausible mechanisms that can link pelvic‑floor injury to spine complaints.

The presence of pelvic‑floor dysfunction warrants early assessment by a pelvic‑health physical therapist. Evaluations assess muscle strength, coordination, levator ani integrity, and neural sensitivity. Treatment focuses on restoring motor control, pain management, and integrating pelvic‑floor engagement into functional movement and lifting mechanics.

What a fractured back involves: diagnosis, risks, and treatment options

A fractured back typically refers to a vertebral fracture. The most common mechanisms include high‑energy trauma, compression from osteoporosis, or stress fractures from repetitive loading. Imaging—starting with plain radiographs and often including CT or MRI—establishes fracture type, stability, and whether neural structures are involved.

Classification influences treatment:

• Stable compression fractures without neural compromise often respond to nonoperative care: bracing, pain control, activity modification, and progressive rehabilitation.
• Unstable fractures or those with neurological deficits may require surgical stabilization.

Pain control is central early on. Analgesics, nerve pain medications when indicated, and targeted injections can reduce pain to levels that allow participation in rehabilitation. Immobilization is sometimes necessary initially, but prolonged inactivity harms muscle strength and bone health. Controlled, graded reintroduction of movement mitigates deconditioning and supports bone remodeling.

When a pelvic‑floor injury coexists, clinicians coordinate care. Orthopedists or spine specialists assess the fracture; pelvic‑health therapists address pelvic‑floor healing; physiotherapists and strength coaches monitor movement integration and progressive loading. Nutritional support for bone healing—adequate protein, calcium, vitamin D, and energy availability—is also a critical component. For postpartum women, lactation and hormonal influences on bone density and healing can complicate recommendations and should be discussed with providers.

The rehabilitation roadmap: principles that guided the comeback

Brittany Mahomes’ return to heavy deadlifts reflects core rehabilitation principles that apply across spine and pelvic‑floor injuries.

1. Pain‑guided progression Pain is a primary guide. The goal is not pain‑free immediately but to keep symptoms within a tolerable and non‑worsening window while increasing function. Pain that spikes or changes character (sharp, shooting, accompanied by neurological signs) should prompt reassessment.
2. Early focus on mobility and motor control Restoring basic movement patterns—walking, hip hinge, pelvic tilting, controlled lumbar flexion/extension—prepares the body for loading. For pelvic‑floor dysfunction, reestablishing the ability to coordinate pelvic contractions with breathing, posture, and limb movement is crucial.
3. Graded loading and progressive overload Returning to heavy lifts requires systematic, incremental increases in load and complexity. The process typically moves from isometrics and light resistance to compound, loaded movements as control improves. The strength coach’s comment about moving from light to heavier lifts underscores this measured approach.
4. Multidisciplinary collaboration Spine fractures and pelvic‑floor injuries rarely resolve through a single modality. Physical therapists, pelvic‑health specialists, orthopedic surgeons, strength coaches, nutritionists, and sometimes mental‑health professionals contribute to comprehensive recovery.
5. Emphasis on hip and glute strength The hips and glutes stabilize the pelvis and transfer load through the posterior chain. Weakness or inhibition in these muscles forces the lumbar spine to compensate. Targeted strengthening of gluteus maximus and medius supports safe hip hinge mechanics essential for deadlifts.
6. Restoring breathing mechanics Diaphragmatic breathing coordinates with pelvic‑floor contractions. Retraining breath control helps manage intra‑abdominal pressure and prevents excessive lumbar shear during lifts.
7. Patient education and self‑management Understanding limits, recognizing warning signs, and adopting consistent home programs empower patients. Education reduces fear and promotes adherence to progressive plans.

These principles gradually shifted Brittany’s status from severe pain and limited movement to being able to perform compound lifts with confidence.

The deadlift progression: technical elements and sensible regressions

Deadlifting after spine injury warrants meticulous attention to technique. The hinge pattern recruits hamstrings, glutes, spinal erectors, and core stabilizers. Proper sequencing prevents excessive lumbar flexion under load and distributes forces safely.

Phased progression, with specific regressions and technical cues, typically looks like this:

Phase 1 — Foundational motor control (weeks to months)

• Goals: regain hip hinge awareness, normalize pelvic‑floor engagement with breath, reduce pain with movement.
• Exercises: pelvic tilts, glute bridges, bird dogs, split squats, bodyweight hip hinges, dead bug variations.
• Cues: “Hinge at hips, keep chest up,” diaphragmatic breathing, pelvic floor pre‑activation before movement.

Phase 2 — Introduce light loaded hinge (progressive weeks)

• Goals: reintroduce load in controlled increments, test tolerance to eccentric loading.
• Regressions: Romanian deadlift with light dumbbells, kettlebell deadlifts, single‑leg deadlifts to challenge stability.
• Cues: maintain neutral spine, soft knees, hinge from hips, feel tension in hamstrings and glutes.

Phase 3 — Increase load and complexity

• Goals: increase absolute load, improve rate of force development, and integrate pelvic‑floor coordination at higher loads.
• Exercises: trap‑bar deadlifts (often easier on the back in early heavy phases), barbell Romanian deadlifts, conventional deadlifts with reduced range (blocks or rack pulls).
• Load prescription: start with submaximal loads that allow 3–5 sets of 3–8 reps while maintaining technique and no symptom flare.

Phase 4 — Return to full deadlifting

• Goals: reach performance targets while preserving spinal health.
• Progressions: move from block pulls to full conventional deadlifts; gradually increase to heavier sets with lower reps and ample recovery.
• Monitoring: track pain levels, function across the day, and objective measures (range of motion, strength).

Practical technical cues and strategies:

• Use the trap bar early if lumbar pain persists, as it reduces shear forces.
• Emphasize leg drive rather than excessive spinal extension at lockout.
• Limit anterior pelvic tilt under load; maintain core bracing and glottal control.
• Incorporate eccentric tempo work to build tendon and muscular resilience.
• Alternate heavy days with technique or mobility days to avoid overtraining.

The shift from “light weights” to “kinda heavy deadlifts” without pain indicates successful progression through phases like these, as described by her coach.

Pelvic‑floor integration with lifting: how to engage safely

Many return‑to‑lift protocols now explicitly teach pelvic‑floor integration during heavy lifts. The pelvic floor does not need to be clenched rigidly through a lift; instead, coordinated engagement with the diaphragm, transverse abdominis, and pelvic floor stabilizes intra‑abdominal pressure.

Practical steps to integrate pelvic‑floor engagement:

• Practice diaphragmatic breathing with pelvic‑floor contraction lying down, progressing to standing and during movement.
• Learn a “pre‑load” cue: a gentle pelvic‑floor lift and core brace just prior to initiating the hinge, then maintain gentle co‑contraction through the lift.
• Avoid breath‑holding across all reps; practice controlled exhalation or breath pacing on the concentric or lockout depending on comfort.
• Progress to integrating the cue during loaded hinge patterns at low weight before increasing load.

This approach treats the pelvic floor as an active stabilizer rather than an area to be avoided during strength training.

Nutrition, sleep, and bone health: supporting structural recovery

Bone healing and musculoskeletal recovery rely on more than exercise. Nutrition and recovery practices influence outcomes.

Key nutritional supports:

• Adequate protein intake supports tissue repair. Many rehabilitation plans recommend 1.2–2.0 g/kg/day for active recovery, adjusted individually.
• Calcium and vitamin D promote bone health. Postpartum women should have vitamin D levels checked and supplement when deficient.
• Energy availability matters. Low caloric intake relative to energy expenditure impairs healing and bone remodeling.

Sleep and stress management:

• Sleep deprivation, common with infants, compromises recovery, pain thresholds, and hormonal balance. Prioritizing sleep when possible accelerates healing.
• Stress increases muscle tension and sympathetic drive, which can exacerbate pain. Mind‑body practices such as guided breathing and progressive relaxation help.

For breastfeeding mothers, some nutritional strategies require individualized planning to balance infant needs with maternal recovery. Coordination with a dietitian or physician ensures safety.

The psychological dimension: resilience, setbacks, and milestones

Rehabilitation is physical and psychological. Severe pain and functional loss threaten identity, mood, and confidence—especially for public figures or athletes used to high performance.

Common psychological challenges:

• Fear of re‑injury that limits willingness to load.
• Frustration with slow progress, comparing current capacity to pre‑injury levels.
• Isolation during extended rehab, particularly with parenting responsibilities.

Strategies that supported Brittany’s path likely included small wins and measurable milestones: mastering a pain‑free hinge, tolerating light load, upgrading to heavier sets, and celebrating non‑scale victories such as playing actively with children. These tangible milestones reduce fear and build momentum.

Clinicians and coaches play an important role: setting realistic timelines, normalizing setbacks, and framing progress in function rather than weight alone. Mental‑health professionals or sports psychologists can help with coping strategies, especially when rehabilitation timelines extend into months or years.

Real‑world parallels: examples of postpartum athletes returning to elite form

High‑profile athletes demonstrate different postpartum paths but share core lessons: individualized care, advocacy, and progressive return.

Allyson Felix returned to elite track competition after childbirth, advocating for better athlete support during motherhood. Her case highlights how athlete health and structured support can enable world‑class performance after childbirth.

Serena Williams’ postpartum return involved significant medical complications, including pulmonary embolisms after a C‑section. Her path underscores that complications vary and that close medical oversight is essential.

These examples, together with Brittany Mahomes’ recovery, demonstrate two consistent themes:

• Maternal bodies recover in variable timelines; success requires personalized plans.
• Public discussions by athletes help normalize postpartum challenges and push for improved clinical awareness and resources.

For non‑elite athletes and everyday mothers, the principles remain the same: prioritize pelvic‑floor assessment, work with trained therapists, and adopt gradual, measurable progressions.

When to seek medical attention: red flags and clarifications

Most rehab progresses with steady improvements. Certain signs require immediate medical reassessment:

• New or worsening numbness or weakness in the legs.
• Loss of bowel or bladder control or new urinary retention.
• Sharp, shooting pain down a limb suggestive of nerve compression.
• Progressive neurological deficits or inability to bear weight.

For vertebral fractures, warning signs of complications include increasing pain despite rest and analgesia, fever (suggesting infection in rare cases), and neurological changes. Pelvic‑floor symptoms such as severe pelvic pain, heavy vaginal bleeding postpartum, or unexpected discharge merit urgent attention.

Primary care, obstetrics, orthopedics, or emergency care can triage acute concerns, while pelvic‑health physiotherapists and spine specialists manage ongoing rehabilitation.

The role of the support network: family, coaches, and clinicians

Recovery does not occur in isolation. Families provide practical assistance—childcare, transportation to appointments, and emotional support. For athletic couples, mutual understanding of training and rehab demands helps both partners manage concurrent recoveries.

Coaches translate clinical guidance into training programs that preserve tissue healing while promoting strength. Clinicians provide diagnostic clarity and medical oversight. Coordination among these stakeholders reduces contradictory advice and fosters consistent progress.

Brittany and Patrick Mahomes experienced overlapping rehab demands: while Brittany rebuilt her strength, Patrick faced a season‑ending knee injury and subsequent rehabilitation. Their mutual experience likely enhanced empathy and logistical support during appointments and training sessions.

Practical takeaways for mothers and athletes aiming to return to heavy lifting

For readers aiming to replicate safe progress, these practical steps synthesize Brittany Mahomes’ path into an actionable framework:

1. Get a proper assessment

• If you experience pelvic‑floor symptoms or spine pain after childbirth, pursue evaluation by a pelvic‑health physical therapist and, if injury is suspected, imaging or orthopedic consultation.

2. Prioritize motor control before load

• Master hip hinge mechanics, diaphragmatic breathing, and pelvic‑floor coordination with bodyweight drills before loading.

3. Use regressions strategically

• Start with kettlebell or trap‑bar deadlifts to reduce spinal shear. Progress from Romanian to conventional deadlifts as control and tolerance improve.

4. Monitor symptoms with objective markers

• Track pain scores, daily function (ability to carry children, bend, or walk), and measures such as single‑leg balance or timed loaded carries.

5. Build the posterior chain

• Strengthen glutes and hamstrings through targeted exercises (hip thrusts, Nordic curls, hip hinge patterns) to offload the lumbar spine.

6. Be patient and consistent

• Clinical recovery often requires months; returning to heavy lifts may take many months to a year or more, depending on severity.

7. Address nutrition and sleep

• Ensure sufficient protein, calcium, and vitamin D. Seek help for infant care to protect sleep when possible.

8. Seek multidisciplinary care when necessary

• Coordinate with physiotherapy, pelvic‑health specialists, strength coaches, and medical providers.

9. Watch for red flags

• New neurological symptoms or loss of bowel/bladder control require urgent reassessment.

10. Celebrate incremental victories

• Progress may be slow; small functional gains are meaningful and predict larger returns.

Frequently asked questions

Q: How common is pelvic‑floor injury after childbirth? A: Pelvic‑floor dysfunction is a frequent postpartum issue. Exact prevalence depends on symptom definitions and timing; many women experience urinary symptoms, pelvic pain, or decreased pelvic‑floor strength in the months after delivery. Most improve with conservative care, but some require pelvic‑health physiotherapy for full recovery.

Q: Can a pelvic‑floor injury cause a fractured back? A: A pelvic‑floor injury does not directly fracture a vertebra, but pelvic‑floor dysfunction can alter spinal loading and movement patterns. Compensatory mechanics and loss of coordinated core stabilization can increase stress on the lumbar spine, potentially contributing to pain or making a preexisting vulnerability more symptomatic. Direct causes of vertebral fractures typically involve trauma, bone density issues, or significant compressive forces.

Q: How long does it usually take to return to heavy lifting after a spinal fracture? A: Timelines vary. Stable compression fractures treated nonoperatively may allow progressive strengthening after initial pain reduction over weeks to months, with heavier lifting often returning over months to a year depending on healing and symptoms. In more severe fractures or surgical cases, timelines extend and require individualized plans.

Q: What deadlift variations are safest during early return? A: Trap‑bar deadlifts, kettlebell deadlifts, dumbbell Romanian deadlifts, and block pulls are commonly used regressions. These variations reduce lumbar shear and allow controlled progression. Technique and pain response guide progression rather than arbitrary timelines.

Q: How should pelvic‑floor engagement be taught during lifting? A: Teach brief, gentle pelvic‑floor activation coordinated with diaphragmatic breathing before initiating a lift. Avoid clenching or holding a maximal pelvic‑floor squeeze across many repetitions. The goal is coordinated stabilization that integrates with the entire core system.

Q: Are there medications or supplements that help bone healing after a fracture? A: Adequate protein, calcium, and vitamin D support bone repair. Pharmacologic agents for osteoporosis or fracture healing are used when indicated by bone density measures and clinical assessment. Always consult a physician before starting medications or high‑dose supplements, particularly when breastfeeding.

Q: When should I see a pelvic‑health specialist? A: Seek evaluation if you have urinary or fecal leakage, pelvic pain, a feeling of bulging or heaviness, pain with intercourse, or difficulty coordinating pelvic‑floor contractions. Early intervention improves outcomes.

Q: Can I prevent pelvic‑floor injury when giving birth? A: Not all pelvic‑floor injuries are preventable. Some risk factors—such as prolonged second stage or instrumental delivery—can increase risk. Antenatal pelvic‑floor training may reduce symptoms for some women, but childbirth involves complex variables. Discuss risk reduction and postpartum plans with your healthcare provider.

Q: Is it safe to breastfeed while taking pain medications for a fractured back? A: Many analgesics are compatible with breastfeeding, but choices depend on the specific drug and dose. Consult with your physician or lactation specialist to select safe options and to balance pain control with infant safety.

Q: What role does a strength coach play in recovery? A: A knowledgeable strength coach translates clinical recommendations into progressive training plans, ensuring incremental load increases, proper technique, and balancing volume to prevent flare‑ups. Coaches work with clinicians to align goals and avoid conflicting instructions.

Q: What are realistic expectations for someone with severe initial pain and limited movement? A: Recovery is highly individual. Many people regain substantial function and return to heavy lifting with appropriate care. Expect gradual improvements, potential plateaus, and occasional setbacks. With consistent rehabilitation and multidisciplinary support, substantial recovery is achievable for many.

Q: How should I approach returning to exercise if I’m a new mother with pelvic‑floor concerns? A: Begin with a medical and pelvic‑floor assessment. Prioritize gentle motor control and pelvic‑floor rehabilitation before resuming high‑impact or maximal loading. Gradually reintroduce strength work under guidance from a trained professional.

Q: Are there long‑term consequences of returning to heavy lifting after pelvic‑floor injury? A: When reintroduction follows assessed motor control, progressive overload, and appropriate pelvic‑floor integration, many people lift heavy without long‑term adverse effects. Ignoring pelvic‑floor function or rushing loading can perpetuate symptoms, so clinical guidance matters.

Q: How do I choose a pelvic‑health therapist or coach? A: Look for licensed physical therapists with pelvic‑health certification or continuing education, and strength coaches experienced with postpartum and rehabilitative clients. Ask for references, evidence of specialized training, and a collaborative approach with medical providers.

Q: Are there alternatives to heavy deadlifts for maintaining strength? A: Yes. Hip thrusts, kettlebell swings, trap‑bar pulls, loaded carries, and squats can maintain or build posterior‑chain strength with varied spinal demands. Individual tolerance should guide selection.

Q: What should partners or family do to support someone in rehab? A: Practical support—childcare, transportation to appointments, help with household tasks—matters as much as emotional encouragement. Understanding the need for rest and rehabilitation time reduces stress and facilitates recovery.

Q: If progress stalls, what next? A: Reassess with clinicians: imaging, strength testing, and pelvic‑floor re‑evaluation may reveal overlooked issues. Psychological support and adjusting training load or modalities can break plateaus.

Brittany Mahomes’ return to heavy deadlifts after a fractured back and pelvic‑floor injury offers a clear, evidence‑based model: thorough assessment, coordinated care, targeted pelvic‑floor and posterior‑chain strengthening, and gradual, technique‑first progression. Her experience reinforces a practical message for mothers and athletes alike—recovery is a process, measurable gains matter, and disciplined progression restores capacity and confidence.