Back hurting = wrong posture?

0831227

Hello guys!

I have slowly started to weightlift at the gym, I am doing 8 series of 6 kg for my triceps and 100 squats (2x50) holding a 10kg dumbell with both my hand, against my upper stomach (without being in the way of my movement).

SO here is the deal. I used to have back pain after training, and the personal trainer at the gym came to correct my posture for my triceps series (by putting one foot in front of the other instead of standing still to 'activate my belt' (I don't know if it is called that in english, we are french).

He also corrected my squatting posture in order to avoid making my knees work and really get the muscles doing all the job. We worked together until we were sure that both of my postures were satisfying for him.


NOW! My back still hurts after that training, thought much less than it did before and more in the middle than in the lower back.

Is it possible that it is caused by the 10kg dumbell that I am holding instead of having a bar on my shoulders? The personal trainer said it wasn't the case and that it was my back muscles working but .... I feel like it's not that and I don't really want to argue with him since it is his job and I am new to that gym.

So what do you guys think of that, is the trainer right or is my posture still hurting my back?

PS:: it does relieve me a little when I bend over to stretch and touch my toes right after the training.



Thanks !

Canehdn

Typically squats with weight strain the lower back, as you mentioned.
Heavier weight can strain the middle of you back. Like with military press, if the posture is off.

I would recommend doing squats with no weight and focus on higher reps. If you don't have pain, you know it's the weight.

If you continue to have pain it might be your posture.

Make sure to keep that spine straight.

subcounter

Is there a reason you don't want to train with a barbell? I would recommend using a regular squat rack, and a proper barbell squat. DB usually shifts your center of gravity a little more forward.

As long as you check with your doctor and know that the reason is not an issue with a lumbar ruptured disc or herniated disc, it is probably sore muscles on your back. I would do peanuts on the lower back:

https://www.youtube.com/watch?v=WIkwxZhwltU

Proper stretch of your body:

https://www.youtube.com/watch?v=cg6xwgw0Ddg

Also Foam Roller for upper back, and Thoracic Mobility:

https://www.youtube.com/watch?v=GDuhjOAU8

Cherimoose

50 squats per set? That's way too many. Try 10 or 12, and do 3 sets. Make sure to keep your abs "braced" the entire time, to prevent back problems.

deluxmary2000

Have you tried lifting heavier with fewer reps? 100 squats seems like way overkill, and may be just causing your back to hurt from being in that position for so long.

LeoT0917

I agree with the folks above regarding doing too many reps per set. It is also more difficult to maintain good form for 50 continuous reps. I'd increase the load, use a barbell and really focus on good form. Keeping the spine straight and engaging the abs which will help stabilize the spine. You should also be exhaling during the exertion.

Hell_hath_no_fury

I have really bad knees and I find using the actual squat machine is the only way I can squat as it supports your back and forces you to keep proper form

lorrpb

Doing dumbbell squats should not make your back hurt more than any other type of squat.
Are you no longer working with the trainer? How long has it been? I'm not sure why you want advice from random internet strangers rather than your trainer, aside from you saying you don't agree with your trainer's assessment?
Do you have or have you ever had other back problems?

LeoT0917

lorrpb wrote: »

Doing dumbbell squats should not make your back hurt more than any other type of squat.
Are you no longer working with the trainer? How long has it been? I'm not sure why you want advice from random internet strangers rather than your trainer, aside from you saying you don't agree with your trainer's assessment?
Do you have or have you ever had other back problems?

Good point. You might consider talking with other trainers for their opinions.

puttputt24

Could be your standing posture. Also a lot of back pain is associated with week core.

To stretch back try cat/ camel or low trunk rotation.

Hello_its_Dan

Cherimoose wrote: »

50 squats per set? That's way too many. Try 10 or 12, and do 3 sets. Make sure to keep your abs "braced" the entire time, to prevent back problems.

To build on this, when bracing the core imagine connecting your belly button to your tailbone. Everything in between needs to be braced or tense while still breathing deeply.

canadianlbs

0831227 wrote: »

I feel like it's not that and I don't really want to argue with him since it is his job and I am new to that gym.

okay, so first off i'm not dissing the guy automatically. but if he just walked up to you and started pimping your form without invitation, it's not necessarily the case that he knows what he's talking about. he's got half the picture, maybe. but you're the one who's inside your body so you have the rest of it.