Help

[caesyC1572]

I’ve recently got back to gym after 3 months and even though I’ve lost strength I decided to lift the same I had been lifting before quarantine, now when I squat and deadlift my lower back hurts a lot. I’m not too sure if it’s just the deadlifts and squat working the lower back, or if I’m lifting too heavy at first which is putting strain on my back or because I just haven’t been to the gym for a while and my body’s just getting use to it. Normally when I deadlift and squat I feel it in my lower back but it doesn’t hurt, it’s more of a feeling that it’s working out. Please help. What should I do.

[untranslatedZA]

Start with warming up more.
If you were sitting a lot during quarantine but usually walk a lot it could just be tightness combined with starting to aggressively. YOur strength doesnt really drop off that fast but 3 months of no training does mean you might need to spend a week or to ramping up into it and focusing on getting your movement pattern right. Usually your form is just **** because you havnt been doing the movement alot which puts you in a bad position.

[jademonkey]

I took 1 month doing home workouts plus 2 months off. Just riding my bike. When the sidewalk workouts opened up at the gym, I started LOW. Add 10-20 lbs per session. Take a couple weeks to get back into intensity and haven't had terrible DOMS. Just a bit. Never start up full gas after months off, you'll be sore AF as you discovered. My strength is maybe 75%-80% of where it was, but it will come back quickly. No reason to jump into the old weight right away.

[A4min]

Start with warming up more.
If you were sitting a lot during quarantine but usually walk a lot it could just be tightness combined with starting to aggressively. YOur strength doesnt really drop off that fast but 3 months of no training does mean you might need to spend a week or to ramping up into it and focusing on getting your movement pattern right. Usually your form is just **** because you havnt been doing the movement alot which puts you in a bad position.

This. Warm up more and go lighter and work your way up again. I would add a decent stretching routine when your at home as well, especially hip flexors.