Sore back after gym - what am I doing wrong?

silvine

Sometimes after going to the gym my back is sore/stiff. Is this normal or am I doing damage to my back?

I've been making sure not to lift too much and watching my form. I warm up for 15 mins and stretch afterwards. This is normally a 5 min row and ten min cycle or jog.

For the upper body I generally do shoulder presses, bicep and tricep curls as well as sit ups (front and side using an exercise ball). I also use the barbell and bench press and the plank. Two sets, reps of 15.

For the lower body I do leg presses using a machine. I also use a machine for the inner thigh and the seated calf machine. Again, two sets, reps of 15.

I've been going to the gym for six months twice a week. I got a programme done when I started but I've changed it myself somewhat. I also swim/play football on alternate days.

So 4 days a week in total training/playing sports.

I read somewhere that crunches are hard on the back so I use the exercise ball for them. Similarly what about the leg press?

Are there any other exercises/machines that are particularly tough on the back?

I feel like I am making progress as I am able to lift more and swim or run for longer than when I started but what should I watch out for or where am going wrong?
Thanks

halpin17

The row which u are doing as warm up, is a back exercise, this could be the source of the stiffness, which is normal after a workout.

Mellor

your back is weak because you are leaving out squats and deadlifts

William_Hicley

Mellor wrote: »

your back is weak because you are leaving out squats and deadlifts

+1
Squats and deadlifts, squats and deadlifts.

silvine

The row is the first exercise I do. Should I change this?

What should I take out so as they would make my workout longer. Currently it takes 50-60 mins. In my gym the barbell can be hard to get up and takes time to set up.

Is this good for building up the back in lieu of squat/deadlift:

https://www.youtube.com/watch?v=IWRM3eC2GT0

catchup

What setting are you using on the rowing machine? Keep it around 5/6. Any higher it puts a strain on your lower back. Rate low and go for long strokes rather than snatching at it.

Banks

silvine wrote: »

Sometimes after going to the gym my back is sore/stiff. Is this normal or am I doing damage to my back?

I've been making sure not to lift too much and watching my form. I warm up for 15 mins and stretch afterwards. This is normally a 5 min row and ten min cycle or jog.

Why would you restrict ur self to an aerobic warm up for resistance type session, you need to incorporate dynamic stretching and mobility exercises into your warm up routine.



For the lower body I do leg presses using a machine. I also use a machine for the inner thigh and the seated calf machine. Again, two sets, reps of 15.

Leg press machines in general can cause back pain, Why not squat and deadlift instead as mentioned by others!! And then you won't have to look like a girl doing the inner thigh(abductor/addductor) machine!!;)

silvine

Any suggestions for a mobility or dynamic stretching warm-up? Sometimes I use the barbell after sprinting/rowing as a warm up i.e. I put a light weight on it and go for high reps. Does this count?

Now that you mention it a lot of chicks do use that machine!! There's a few vids online of squats with free weights. I might try that so.

I use the rowing machine at ten and normally go hell for leather. I'll ease it back so.

squod

silvine wrote: »

Any suggestions for a mobility or dynamic stretching warm-up? Sometimes I use the barbell after sprinting/rowing as a warm up i.e. I put a light weight on it and go for high reps. Does this count?

Now that you mention it a lot of chicks do use that machine!! There's a few vids online of squats with free weights. I might try that so.

I use the rowing machine at ten and normally go hell for leather. I'll ease it back so.

I'd ask an instructor before you start to squat and deadlift.
http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

brianthebard

catchup wrote: »

What setting are you using on the rowing machine? Keep it around 5/6. Any higher it puts a strain on your lower back.

Um, no. At least, not unless someone is using poor form, and if so it doesn't matter what level they are rowing on.
OP is not doing anything directly training their back and has seated leg movements so it is odd that they have back pain. They should probably see a physio, a movement like the swiss ball back extension is possibly dangerous if someone has an underlying condition.

TommyKnocker

silvine wrote: »

Sometimes after going to the gym my back is sore/stiff. Is this normal or am I doing damage to my back?

Nobody on the forum can tell whether you are causing damage to your back. This would need to be ascertained by a qualified medical professional who has the means to examine you.

Can you damage your back in the gym? the short answer is Yes, you can. You should pay a visit to a good physio if your back is "sore"

halpin17 wrote: »

The row which u are doing as warm up, is a back exercise, this could be the source of the stiffness, which is normal after a workout.

Sorry but IMHO you cannot tell someone sitting across the Internet from you that it's normal to have a sore/stiff back after rowing. Even if you hold the relevant qualifications you have not examined the OP.

For the record, the Concept II rower is not solely a back exercise. Most of the drive is initiated by the legs if form is correct with a little help from the arms, shoulders, chest & yes back. The back should only move forward and back around 10-15deg. If you are pulling with your back, then your form is way off.

Mellor wrote: »

your back is weak because you are leaving out squats and deadlifts

IMHO someone who is suffering with a sore/stiff back probably does not want to start squatting or deadlifting until they have been examined and given the all clear.

William_Hicley wrote: »

+1
Squats and deadlifts, squats and deadlifts.

See comment above

catchup wrote: »

What setting are you using on the rowing machine? Keep it around 5/6. Any higher it puts a strain on your lower back. Rate low and go for long strokes rather than snatching at it.

This is IMO is incorrect. If your form is correct then you shoud be able to row on any setting without straining your back. Again the drive phase should be powered by yoru legs, not your back.

Banks wrote: »

Why would you restrict your self to an aerobic warm up for resistance type session, you need to incorporate dynamic stretching and mobility exercises into your warm up routine.

This I would agree with.

Banks wrote: »

Leg press machines in general can cause back pain, Why not squat and deadlift instead as mentioned by others!! And then you won't have to look like a girl doing the inner thigh(abductor/addductor) machine!!

Again the OP should have their back acessed and get the all clear from a qualified professional prior to starting to squat or dead lift.

brianthebard wrote: »

Um, no. At least, not unless someone is using poor form, and if so it doesn't matter what level they are rowing on.
OP is not doing anything directly training their back and has seated leg movements so it is odd that they have back pain. They should probably see a physio, a movement like the swiss ball back extension is possibly dangerous if someone has an underlying condition.

I would totally agreee with this comment.

OP, go and get your back checked by a good physio. Have them check out your general flexability and mobility also and if required recommend exercises and/or stretches to overcome any issues. Once you have the all clear to train again, it might be an idea to get a personal trainer to go through a routine for you which includes proper warm-up and cool-down procedures and also to check you form. You should also have someone recheck you form on a regular basis as it is easy to slip back into bad form over time.


M