Sore / Stiff back after weights

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Soldato
Joined
26 Jan 2005
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Hey guys,

I've been doing weights 3 times a week for the last 3 months, and every so often, probably 1/3 a week, I get a bit of soreness / stiffness in my mid to lower back area.

I guess I've got bad posture when doing weights?

Anyone got any tips regarding stretches or exercises I could do? Maybe some links to some sites?

Anything would be appreciated!

Thanks :)
 
Mirrors really aren't that great for judging your own form. Your form is probably worse when trying to look at yourself lifting. Use video.
 
SMed said:
Mirrors really aren't that great for judging your own form. Your form is probably worse when trying to look at yourself lifting. Use video.
Click to expand...


Then your doing it wrong.

And setting up a video camera in the gym will get you either battered or arrested


Or manb***d:D
 
Ok great, thanks guys.

I think I may have been pushing my limits on the weights a bit. I'll check out the relevant threads and see how it goes. :)
 
Zefan said:
I'm pretty sure you mean "Do you even lift?".
Click to expand...

:D Forgot.

Steve-Pulcinella-Do-You-Even-Lift.jpg
 
mattyg said:
Then your doing it wrong.

And setting up a video camera in the gym will get you either battered or arrested


Or manb***d:D
Click to expand...

Such ignorance is a shame. Using mirrors to try and check out your form can actually make things worse!

Also, try using a camera in the gym, you might get a funny look or two but no one says anything. I have even asked ransoms to film my sets, they give me a slightly confused look, but say heap. Not had a single person say no, and when you explain it's to check form, they nod and get on with it.

OP check out icecolds form thread, a lot of good knowledge there and also a few members that have improved from his experience, and the shared advise on here.
 
mattyg said:
Then your doing it wrong.

And setting up a video camera in the gym will get you either battered or arrested


Or manb***d:D
Click to expand...

Yes you are doing it wrong. Checking your form in a mirror? Really?

I guess if you do bicep curls then yes... ;)

OP, sounds as though you've either got some form or flexibility issues causing you to compensate by bad form, and poor core activation.
 
did i read this right people are suggesting using mirrors and cameras can make it worse?

how do you think we do things like gait analysis and coach athletes to learn from there mistakes

look at form in the mirror correct posture/ problems with posture / balance synergy etc etc and then film performance and play it back ..

if you cant see where you are going wrong you cant visualise

try explaing scoliosys etc to some one with a picture or an image or a video and itll take them a whole lot longer to adjust than if they can see it..

visual aids in performance coaching are a godsend

that include mirrors cameras pictures etc ..


if i read it wrong then okies im wasted but i read it as if mirrors are a waste of time etc....
 
craarc said:
did i read this right people are suggesting using mirrors and cameras can make it worse?

how do you think we do things like gait analysis and coach athletes to learn from there mistakes

look at form in the mirror correct posture/ problems with posture / balance synergy etc etc and then film performance and play it back ..

if you cant see where you are going wrong you cant visualise

try explaing scoliosys etc to some one with a picture or an image or a video and itll take them a whole lot longer to adjust than if they can see it..

visual aids in performance coaching are a godsend

that include mirrors cameras pictures etc ..


if i read it wrong then okies im wasted but i read it as if mirrors are a waste of time etc....
Click to expand...

A mirror will not help you with squat, deadlift, bench, clean, jerk (etc etc) form. A camera will.
 
SMed said:
A mirror will not help you with squat, deadlift, bench, clean, jerk (etc etc) form. A camera will.
Click to expand...

erm ofc it will ....


watching your form will tell you if you have an imbalance on one side or the other if you have a tendancy to adduct on one side or the other if the hips twist or rotate. if you rotate in the lumbar spine etc etc etc

mirrors are not there to flex into they are there as a visual aid to promote muscle movement synergy and symetry in form and movement kinesiology

if you remove that visual stimulous you are denyiong a perfectly good mode of information to the person performing the task

its nearly like saying do it with your eyes closed ( well not quite but )


added

are you seriously trying to tell me that a mirror is not a training aid but a camera may be.?

so watching it in real time doesnt help prevent mistakes and injury

but playing it back on film later will do ?


both will ofc but you can not say a mirror wont help ...... ofc it will you can see and correct in real time before the injury may happen..
 
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craarc said:
erm ofc it will ....


watching your form will tell you if you have an imbalance on one side or the other if you have a tendancy to adduct on one side or the other if the hips twist or rotate. if you rotate in the lumbar spine etc etc etc

mirrors are not there to flex into they are there as a visual aid to promote muscle movement synergy and symetry in form and movement kinesiology

if you remove that visual stimulous you are denyiong a perfectly good mode of information to the person performing the task

its nearly like saying do it with your eyes closed ( well not quite but )
Click to expand...

I don't think you'll get much reliable information out of watching yourself perform a lift, for a number of reasons.

-you may put your head in an unnatural position in order to watch yourself, which changes the dynamics of the lift.
-to watch yourself properly during a lift, you will need low weights, causing form to look significantly different compared to proper load
-for more serious lifters wanting to compete, they can become reliant to lifting in front of a mirror and this will significantly throw them off when on the platform, especially for the squat.

I suppose a mirror is not completely useless, but video offers so much more.
 
craarc said:
added

are you seriously trying to tell me that a mirror is not a training aid but a camera may be.?

so watching it in real time doesnt help prevent mistakes and injury

but playing it back on film later will do ?


both will ofc but you can not say a mirror wont help ...... ofc it will you can see and correct in real time before the injury may happen..
Click to expand...

You can't safely see your lower back extension during a squat, deadlift or OHP in a mirror. You can't check if you're elbows stay under the bar during a bench press using a mirror. If you're doing any of these lifts with your head turned to the side to check form, then you're ****ing up.
 
ok im sorry but you are wrong not tryin to wind you up here but ..

i manage physios and physio technical instructors as part of my day job. i have coached athletes and professional sports people of all standards and more than one of my ex students is commonwealth games and olympic standard. i was a body builder in my youth all be it a ong time ago and i am also a manager in a heath company who specialise in workplace rehab amongst other stuff.
and when sober and straight i also write health policy documents. and am registered with the NHS.

okie i get wasted when im home and my typing is **** but on this i do know what i am talking about

this is me a few years ago to show i have the lifting experience



and this is me at 50+ years of age, yes i have a few injuries but am in good shape for all that im sure i know good advice when i see it



now we are all entitled to our opinions thats fair and we all disagree on lots of diferent things

but i will stick with my belief that mirrors are an excelent training aid and if being coached properly they are a godsend in any gym etc..
 
craarc said:
erm ofc it will ....


watching your form will tell you if you have an imbalance on one side or the other if you have a tendancy to adduct on one side or the other if the hips twist or rotate. if you rotate in the lumbar spine etc etc etc
Click to expand...

Tell me how do you get a side on or rear view of yourself in a mirror without compensating your form?

craarc said:
are you seriously trying to tell me that a mirror is not a training aid but a camera may be.?

Snip

both will ofc but you can not say a mirror wont help ...... ofc it will you can see and correct in real time before the injury may happen..
Click to expand...

no one said a mirror wasn't a training aid, just that when training specific exercises it is not possible to watch yourself in a mirror. If you are bing watched by someone, they can use the mirror and the view of you to provide good/helpful feed back yes.

Also can you pause, freeze, rewind, slow down, or run side by side comparisons with yourself in real time?
 
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