Squats

Ktjc2016

Is it normal for lower back to be sore after barbell squats or is my form wrong? New to this

nordlead2005

it might be a little tired, but it shouldn't be particularly sore. Also, if you just started and your back is weak compared to your legs you may have started with too high of a weight.

Film yourself and make sure your back is neutral and that you aren't doing a good morning to get the weight up. A little butt wink at the bottom is ok, but you shouldn't be rounding your back throughout the movement. (post the video on here if you want others to take a look)

jimmmer

Impossible to say without video...

Could be an ineffective bracing strategy though... getting the breathing and bracing bit right tends to solve most problems with the squat.

drachfit

If your low back is the weak part of the chain, then yeah. It's possible that this is normal. It could also be possible that your technique is off.

Ktjc2016

Think it looks like I'll need to get someone to watch me or video me

jimmmer

Ktjc2016 wrote: »

Think it looks like I'll need to get someone to watch me or video me

You should get into the habit of videoing all your topsets.

Then you can review it yourself and try to correct any errors you see before your next session. Other options would be to upload the video somewhere so that someone more experienced can cast an eye over it.

Ktjc2016

crazyravr wrote: »

I think you are doing more of a "good morning" than a squat. I know I was doing that in the beginning of my lifting and hurt myself. Watch your form.

Sorry but can you explain what a good morning is lol

rainbowbow

It is not normal, no.

It should be noted however, that 80% of the population has lower back pain, so it's a possibility that you were already experiencing this to some extent before the squats. Although, it's very likely they exacerbated the issue.

People who experience lower back pain generally have a very weak core. It's also very likely that you have lower cross syndrome (anterior pelvic tilt) which makes you much more susceptible to injury. If i were in your situation this is what i would focus on before lifting heavy weights.

The "core" musculature is actually comprised of more than your abdominals, which many people find suprising. But activating and strengthening the muscles of your core as well as fixing any postural and muscular imbalances you might have is going to be essential in assuring you can lift weights with proper form AND without injury.

Your local stabilization system and core musculature is comprised of the transverse abdominals, internal obliques, pelvic floor, multifidus, and diaphram. These muscles are comprised of mostly type 1 (slow twitch) muscles which don't produce a lot of power, but instead can withstand activity for a very long time. These muscles keep your spine in the proper alignment and protect you from injury. If these muscles are weak and your core is unstable, this will affect the entire kinetic chain and any subsequent movement you perform.

To strengthen these muscles of the core i suggest movementsexercises which activate these muscles in all three planes of motion. The exercises i will suggest are all "hold" type exercises which do not require movement through a range of motion but instead should fatigue and strengthen these slow twitch muscles. My suggestions? Prone Iso Abs (also called planks), Supermans (also called prone cobra), side planks, and cable rotation holds.

In addition to these movements, i suggest you practice bracing and drawing in maneuver before you perform each and every exercise. This is critical!

If you do indeed have lower cross syndrome which should look something like this-


I can provide additional suggestions on things you need to strengthen as well as some stretching/myofascial release techniques and beneficial exercises.

If you are only experiencing low back pain (likely from weak core, inactvity, and poor posture) then i suggest you work on the exercises i gave above and also lay off the weighted squats until you are ready to perform them safely.

jessef593

It could be because you have a pronounced butt wink. Which I've noticed is quite a common thing among new lifters when it comes to squats. Before I started to correct mine my lower back would always get sore when Id put on the heavier weights.

Record yourself squatting from a side angle, going through the entire range of motion. So that both you and others will be able to examine your form. From there you'll be able to take the proper steps to fix the problem.