Worried about my back

[Mybacklookswierd]

I have been doing weights at home (Caroline Girvan iron 5 days a week) for a couple of months (total beginner at around half her weights) and thought I would take a photo to look at my back as I felt had been working a lot of muscles there.

I was really shocked at how it looks and can't work out whether the bulges are fat or muscle or whether the spine should be protruding as it is.

I am quite a low bmi (bottom of healthy range) and the front of me looks quite slender. Does this look like fat or muscle? Also is it normal for the vertebrae to look like this? I am wondering if I should see a physio about how they stick out at the bottom but not at the top but it seems silly if I am not in pain.

Because my bmi is quite low I have been trying to gain lean mass but am wondering if I still need to loose some back fat. Any ideas? I feel pretty clueless becuase in all my 40+ years I have never really looked at my back before!

I think it's normal given your low BMI to be able to see your spine like that. You definitely don't need to lose any more fat - the reason it looks this way is just because you're on the lower end of the healthy weight range. You can't see it on a lot of people because it is covered by fat/ muscle etc. If it's not painful I think it's fine (but I am not medically qualified just as disclaimer!)

Thank you, I tried searching for images and most 'fit' people seem to have a dent down the middle of their back. Maybe I need to grow muscle either side? I can't find much info on what a healthy back should look like, all the focus seems to be on abs!

You look normal to me! It mostly looks like muscle. Nothing wrong with checking in with your GP though.

To be honest, your comment about needing to lose some back fat even though you're at a low end as far as BMI took me aback--and I am not someone who has issues with thin people. You need to rein that attitude in. If you're at the low end of your BMI range, then you don't need to worry about losing weight.

One thing I would watch out for is that you're doing mobility (stretching) exercises to go along with the weights. Don't let this comment worry you at all because I can't really see what's going on in the photo, but I am wondering if you're a bit hunched (could just be the way you're standing to take the photo).

Maybe check in with a personal trainer to make sure you're balancing the weights correctly, with sufficient targeting of the front of your body as well as the back and stretching. Good luck.

Thanks, good point about the stretching, I also do a little yoga but probably should check in with a PT about my form for lifts. I have been relying on you tube videos and am not that confident in what I am doing.

I don't want to loose weight but I have been skinny fat most of my life and am really not sure if it looks like fat or muscle on my back. I think my bmi is lowish largely due to a tiny frame rather than a lack of fat.

Yes, I do think it would be worth checking in with a PT. I'm a huge fan of weights and find that my form deteriorates if I don't check in with a trainer. Also, a trainer can help you come up with a programme that ensures you're not neglecting some muscles.

I was on the sofa for over a year until a few months ago because (even though I have a lot of experience with weights and running), I neglected certain muscles and that meant I over-used others.

My guess is that your spine is fine. It's one of those body parts that can look different from person to person. That said, I'm wondering if pull-down or push-up (as in weights lifted up from the shoulder area) might help to build up surrounding muscles. Don't take my advice here. Definitely ask a trainer about that.

Anyway, don't get the impression I'm saying anything looks wrong. I'm interested in this stuff so think about it hard! You look great.

Everybodys back is different and some of us are a bit knobbily!
I think what appears to be bra-marks are confusing the eye here.
But I would encourage you to see a good QUALIFIED trainer to get personalised advice on your techniques before you go any further with weights because bad technique can cause a lot of issues.
And forget about back fat... seriously!!

The lumps at the side are your lat muscles and I’m assuming your spine is more prominent due to lower body fat

https://en.wikipedia.org/wiki/Latissimus_dorsi_muscle

Thanks so much everyone. Yes that makes sense they do look like lats, that has made me really happy. I didn't think I could build muscle so quickly!

Does anyone have any tips for finding a good personal trainer? What sort of qualifications should I be asking about? I do have quite poor bone mineral density so someone who knows about safe bone strenghtening exercise would be good too.

I had a look on line and all my local ones seem to focus on weight loss programs which I really don't want.

@Mybacklookswierd I found mine through a big company that employs a lot of personal trainers. I just emailed the company and told them about my issues (I had certain conditions/ injuries and needed a knowledgeable trainer) and they found me someone great.

Most good PTs would ask you about you and your personal goals though, and not assume you want to lose weight. I don't think many would put you on a weight loss program given your low BMI and if they do you should run for the hills. You need one who understands holistic health, not just weight loss.

Do you live close to a Nuffield gym? Nuffield is a healthcare organisation and I find the trainers know what they're talking about. If not, maybe ask for a referral from a physiotherapist. Or if you live close to a decent university, find out if there's a gym where physios and osteopaths work or where there are trainers for the sports teams. Even if they're not available to members of the public, you might be able to get referrals.

Have you built up your core? Because I think the only reason your spine is protruding is because your posture is slightly hunched. When a person without significant body fat is standing straight, the spine will be a groove; when they are bent forward, it will protrude. If your core isn't sufficiently strong, you may be overloading your back and risk injuring it. A strong core is very important. Probably worth getting your form checked.

Other than that, you look perfectly normal (and hunching a bit is perfectly normal posture, for that matter. Just not ideal.)

@Antst unfortunately we are a bit rural and no large gyms or universities nearby. A physio may be a good idea though and I could see if they could suggest anyone.

@SylvieLaufeydottir in the last couple of months since starting weights I have done a fair bit of core but prior to that was pretty sedentary and it is very possible my posture is poor. Having said that though those bones seem to stick out whatever position I am in. It weird becuase there is a dent at the bottom but then the middle vertebrae stick out above this before going back in at the top.