When Soreness is Normal & When to Check In

Delayed onset muscle soreness (DOMS) is the stiffness or ache you feel in the day or two after a workout. It is most common when you challenge your body with movements it is not used to or when your muscles work hard while lengthening during exercises like lowering into a squat or controlling a deadlift.

You usually feel fine immediately after training. Soreness begins 12-24 hours later, often peaking 1-2 days after your session and settling across the week. This pattern is a normal part of physical adaptation. It is your body learning, repairing and becoming stronger.

Why leg or arm soreness feels normal

Most people accept sore legs after squats or a tight chest after pressing. We see these areas as strong and resilient, so muscle soreness feels like a natural response to effort.

Why lower back soreness is viewed differently

Back soreness after exercise is often seen as a warning sign. This comes from the myth that the spine is fragile and needs protection at all times. The truth is that your back is built to handle load. It is made of strong bones, powerful muscles and adaptable tissues designed to move and work hard.

Feeling muscular soreness in your lower back after exercises like deadlifts or back extension work can be just as normal as soreness in any other muscle group. It often reflects effort, load and training demand, not harm.

When soreness is expected

After a focused strength session your back muscles may feel tight, fatigued or a little tender. This can happen when:

• You progress load
• You return from time off
• You introduce new movements
• You repeat controlled eccentric work
• You train at high volume

In these situations soreness is simply part of the training process.

When soreness may be something else

Not all back discomfort is regular muscle soreness. Pain that is sharp, severe, rapidly worsening or not linked to training load deserves attention. Pain that causes loss of strength or function also requires review. Most back pain is not dangerous, but your peace of mind matters.

How to support recovery

Simple strategies help your body adapt well:

• Keep moving with gentle activity
• Use light mobility and easy range strength work
• Maintain regular sleep and hydration
• Build training load gradually
• Allow recovery days when needed

Your body responds best when you respect effort, manage load and stay consistent.

If you are unsure whether what you are feeling is normal, book an assessment with our team if you want clarity and a clear plan that supports your training.