How To Fix One-Sided Lower Back Pain FAST

Common Causes of One-Sided Lower Back Pain

If you have lower back pain on one side, whether it's on the left or right, it’s likely due to a muscle imbalance.

This imbalance can happen if you favor one side of your body, such as leaning on one armrest or standing with more weight on one leg.

Although some people worry about kidney problems, most one-sided lower back pain comes from muscular or skeletal issues.

In most cases, simple exercises and stretches can relieve your lower back pain in minutes.

In this post, I'll walk you through 5 exercises that can help fix one-sided lower back pain fast.

Quadratus Lumborum Stretch

The quadratus lumborum is a muscle that runs from the top of your pelvis to your 12th rib.

It helps stabilize your ribs and bend your body sideways. When this muscle becomes stiff, it can cause pain on one side of your lower back.

To stretch the quadratus lumborum:

1. Reach your arm up in the air and lean away from it to stretch the side of your body.
2. Breathe deeply into the side of your rib cage while keeping your arm reached up.
3. Hold the stretch for a few seconds and then repeat, trying to reach higher with each breath.

Repeat this stretch for a few breaths. This can often relieve one-sided lower back pain quickly.

Hip Flexor Stretches

The iliopsoas, a major hip flexor muscle, attaches to your lower spine.

Tightness in this muscle can cause one-sided lower back pain.

You can test for tight hip flexors by lying on your back and letting one leg hang off the side of a bed or table.  Keep the opposite knee pulled toward your chest as shown below.

Ideally, your thigh should fall all the way down to the bed.  If it doesn't, you probably have stiff hip flexors.

To stretch the hip flexor:

1. Lie on your back with one knee pulled toward your chest.
2. Let your other leg fall off the edge of the bed or table.
3. Squeeze your glute on the side of the hanging leg to deepen the stretch.
4. Hold the stretch for a few seconds, then relax and repeat.

If this is too difficult, you can perform a standing version hip flexor stretch:

1. Stand and stagger one leg behind you.
2. Roll your pelvis slightly under and push your hips forward.
3. You should feel a stretch in the front of your hip.

Learn additional hip flexor stretches here.

Piriformis Stretch

The piriformis is a hip rotator muscle that can cause one-sided lower back or buttock pain.

Stiffness in the piriformis can also affect the balance of your pelvis.

To stretch the piriformis:

1. Sit down and cross one leg over the other.
2. Let your leg fall naturally and notice if one side feels tighter than the other.
3. If one side is stiff, press down gently until you feel a stretch in the back of your hip.
4. Hold the stretch for 30-60 seconds.

Alternative Piriformis Stretch

Alternatively, you can sit on the side of a bed or couch with your leg in the position shown below.

Lean your trunk forward until you feel a stretch in the back of your hip.

Other Causes and Tips for Relief

Muscle imbalances often develop due to repeated movements or poor postures, such as leaning to one side or standing with more weight on one leg.

This is especially common in women who carry children on one hip or purses on one shoulder.

Weak glute muscles can also contribute to muscle imbalances.

When one side is weaker, your pelvis may drop down, shortening the muscles between your ribs and pelvis.

Leg length discrepancies or scoliosis may also lead to one-sided lower back pain. In some cases, a curved spine or arthritis in one leg can create an apparent leg length difference.

Ultimately the best way to figure out how to fix your one-sided back pain is to get help from a healthcare professional.

Need Help For Lower Back Pain?

If you live in the St. Louis area and would like to find a long-lasting solution for your back pain, tap the button below to request an appointment with one of our specialist physical therapists.

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