Back muscle pains

Joeymaltisanti

Hey,
just getting started on my training and I've taken to doing squats. As I've never done squats before I simply lifted the olympic bar and did 3 sets of 10 to kind of bring my muscles to life rather than hospitalise myself lol. Anyways I can feel the muscles repairing in my legs which I can associated with normal exercise but I also have some muscle aches in my back (just as if I have a sore back).
I know what you're thinking but my form was fine and due to the amount of mirrors I was able to check i was constantly keeping it that way (also the reason I opted to start small).
My question is maybe a bit naive but is it normal to get these pains in your back just like any other muscles because they are being worked on and having to repair?
Thanks

td3

for the first time ever i picked up what i thought was going to be a very serious injury from squatting a couple of weeks ago.
it made me take a week out of the gym and has only seemed to right itself after 3 weeks.
Im hoping im very lucky and havent done any permenant damage.


My advice to you is get somebody in your gym to check your form out who has experience in squatting.

Also regardless of what weight your doing wear a support belt, as you need to condition your joints, bones etc before they can fully support what weights you pull in squatting or any other exercise.

I put my lack of conditioning down to a close call with my back, as prior to restarting my training this year i took 9 month gap last year with my training.

When you weight train you dont simply just strengthen your muscles but your whole body and it will take time for your supporting bones, joints muscles etc to strengthen to support your squat.

Thats my opinion and 2 cents as they say.

Also if you had a wide stance in your squat try narrowing your stance as a wide stance puts more pressure on the back.

mrhulahoop

Squats work your back. A trainer once told me that he personally considerd squats to be a back movement.

Joeymaltisanti

So would that be normal then for them to feel the usual aches from working muscles that aren't normally worked or stretched? It's not terrible pains or anything jus a bit of a niggle really. I thought maybe cos you're always using back muscles (plus i sit at work sat-sun) so maybe that was jus adding to it.

Kit1

Squats also work the spinal erectors at the base of the back, try some light good mornings to loosen them up and some reverse hypers to strengthen them. I once read that squats account for at least 15% of upper body growth. If you squat properly with good form you'll grow like a weed. Lol.

Neil R

Think he's doing 'em wrong mate!

mrhulahoop

Fair do's. Maybe he forgot to bend his legs.

Kit1

That's good mornings. Bar on back and bend over 90 degrees. Builds up spinal erectors.

crazycal1

only you know whether its good workout muscle pain or something bad -
as you described it as a niggle i guess its not good.

shouldnt occur,but you could try waming up and stretching correctly prior to them (as you should)and either add weight less quickly or modify your range of motion until it becomes a safe one.

def dont go below parallel and less if necessary.

i do partials cos of my back and they work well!

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

td3

i was doing deep squats when i hurt my back, so as cal said if you are going bellow parallel then dont untill you find a form your comforitable with.