Lower Left Back Pain? Here’s How To Fix It

Starting a gym routine for the first time can be intimidating, especially with the complex equipment and seemingly experienced gym-goers. To help women ease into their gym workouts, it’s essential to have a well-structured plan. Here is an improved and more understandable version of a beginner gym workout plan for women:

The Beginner Gym Workout Plan for Women:
To achieve your fitness goals, whether it’s building strength or losing weight, it’s crucial to have a workout plan that guides your gym routine. This beginner workout plan for women is designed to provide a flexible weekly schedule with a focus on strength training, cardio, and recovery.

Here’s the recommended weekly schedule:

Day 1: Full-body strength training
Day 2: Cardio
Day 3: Rest or active recovery
Day 4: Full-body or upper-body strength training
Day 5: Rest or active recovery
Day 6: Full-body or lower-body strength training
Day 7: Rest or active recovery

Experiencing Pain in the Lower Left Back? Here’s How to Resolve It

If you’re currently dealing with lower left back pain, this article aims to provide you with effective solutions to alleviate your discomfort promptly.

Having personally struggled with chronic lower back pain on both the left and right sides, I know the frustration it can cause. However, in November 2015, I finally achieved a pain-free life. Based on my experience, I’m confident that the 1-3 ideas shared in this post can offer you relief as well.

Before we delve into the details, it’s important to address the seriousness of lower left back pain. If you’re experiencing deep pain specifically in this area, I urge you to consult a doctor to rule out any potential serious causes. Additionally, if you’re experiencing numbness or incontinence, it’s crucial to seek immediate medical attention.

Now, let’s focus on the muscular factors that can contribute to lower left back pain.

Causes of Lower Left Back Pain
Regardless of whether you’re experiencing back pain on the left or right side, there is always an underlying cause.

Many individuals panic when sudden pain arises, but the body doesn’t manifest pain signals until the pain threshold has been reached. Typically, this occurs after the development of muscular and postural imbalances over time.

Certain postures and movements can act as daily triggers for lower left back pain or tightness.

Let’s examine these pain triggers in more detail:

Quadratus Lumborum Tightness
The Quadratus Lumborum is a deep abdominal muscle located in the back region, forming part of the posterior abdominal wall. Since it is situated on the side, it can contribute to back pain in the lower back region.

This muscle originates from the iliac crest (the back hip bone) and attaches to the lumbar spine and 12th rib. Consequently, the buildup of pressure in the quadratus lumborum can affect both the back and hips.

I have a comprehensive tutorial that demonstrates how to locate and release the tension in the quadratus lumborum muscle. You can also begin with the suggested stretches:

Tightness and pain in this muscle can be caused by overuse, misuse, and compensation. For instance, sitting or leaning on one side or repeatedly bending in that direction can lead to tightness.

If you find yourself bending to the side while performing hip exercises, you’re compensating with the quadratus lumborum. Misuse of this muscle can result in tightness and excessive activity.

In the Back Pain Control program, I have a new coaching video where I discuss this issue and provide guidance on preventing it from occurring.

Lumbar Flexion Intolerance
Bending over is another common cause of lower left back pain. Many people report throwing their back out while bending over.

This occurs because it’s easy to round the lumbar spine, which puts strain on the lower back muscles, including the quadratus lumborum.

Sitting is yet another trigger since it often leads to hunching over, rounding the shoulders, and flexing the lumbar spine.

Take a moment to observe how sitting affects your posture. Most people spend the majority of their day in a rounded posture with hunched shoulders and a flexed lumbar spine. If you experience lower back pain on the side after sitting, I highly recommend trying the quadratus lumborum stretches mentioned earlier and correcting your sitting posture.

Humans aren’t designed to sit for extended periods in front of a computer without any movement. Typically, one side bears the load due to compensation.

According to Paul Chek from the C.H.E.K institute:

“Today, our modern culture is characterized by a ‘sitting disease.’ Studies report that a sedentary lifestyle is the strongest predictor of death, surpassing smoking.

We observe the consequences of prolonged sitting in the form of poor posture, including forward-drooping heads, hunched shoulders, and rounded backs. This sedentary lifestyle has physical effects such as the shortening of frontal muscles, the deeper psoas major muscle, and the scalenes at the neck. These changes lead to inflexibility, weakened bones, and restricted blood flow to organs and glands, increasing the risk of various diseases.

Moreover, individuals often experience lower back pain that initially occurs on one side and then switches to the other. It is crucial to avoid isolating specific body parts and instead view the body as a cohesive unit. Imbalances in the body typically cause one side to take on a heavier workload and become dominant.

For instance, if you consistently use your right side for tasks like carrying bags, holding a backpack, or doing housework, it will become more dominant, while the opposite side becomes weaker and less active. It is important to ensure a balanced use of your body and alternate between sides to prevent the development of imbalances, even among athletes who can also experience these issues due to repetitive movements.

Lower left back pain can also indicate weakness in the intrinsic stabilization system, which involves engaging and integrating the deep core muscles. The deep core functions as a protective belt for the spine and consists of an inner and outer unit that work together for everyday tasks and athletic performance.

The inner core unit stabilizes, supports, and safeguards the spine from harm. It includes muscles like the transverse abdominis, which acts as a protective belt around the waist, ensuring spinal stability. Additionally, the pelvic floor, diaphragm, and multifidus play important roles in stabilizing the spine.

Before addressing the outer core unit responsible for movement, it is essential to establish a stable and robust inner unit. The outer core unit consists of prime mover muscles that facilitate trunk movement, such as the rectus abdominis, external obliques, shoulder girdle, back, legs, and other body parts. The core integrates all these muscles.

A weak inner core can contribute to chronic lower back pain. A stable spine reduces pain during bending, standing, and sitting. It is recommended to assess inner core strength through a simple test like lifting one leg at a time while observing for shifts in body alignment and breath holding. If instability is also felt during walking, bending over, and lack of confidence during exercise, the lack of support from the inner core foundation may be the cause.

To address chronic lower back pain, it is crucial to focus on long-term solutions. Engaging in deep core training specifically designed to build the inner core foundation is highly recommended. A program like Back Pain Control offers posture assessment, short routines for core and glute strengthening, and comprehensive guidance for long-term relief from lower back pain.

For immediate relief from lower left back pain, it is important to address postural and muscular imbalances with daily efforts that can be completed within a few minutes. This may include using a massage ball to release tension in the quadratus lumborum, foam rolling the hamstrings and hip flexors, performing stretches, and engaging in 2-3 core and glute activation exercises.

While there are no shortcuts to achieving a healthy body, there are tools that can provide quick relief and support the healing process. These tools are detailed in a separate blog post. However, it is essential to adopt a long-term approach by investigating repetitive postures or movements that may trigger lower back pain and incorporating corrective exercises into the exercise program.

Although machines can be beneficial as a supplement to an exercise program, their use should be moderate. It is important to focus on foundational movements and corrective exercises that re-educate muscles to work together. Machine training limits the engagement of the nervous system and reduces the connection between isolated muscles and the brain decreases.

An effective and corrective exercise program should incorporate various functional exercises, including:

  1. 3-way lunges
  2. Planks
  3. Bridges
  4. Pressing movements
  5. Pulling movements
  6. Rotation exercises
  7. Flexion and extension exercises
  8. Hip hinge exercises

By following a well-designed corrective exercise program, you will be able to establish a solid foundation and learn how to maintain structural integrity. This approach will not only help prevent injuries but also provide long-term relief from chronic lower back pain and address muscular imbalances like piriformis syndrome and pelvic instability.

If your goal is to achieve these outcomes, I recommend exploring the Back Pain Control program. This program is specifically tailored to assist you in resolving chronic lower back pain, building strength, correcting your posture, and safely regaining overall fitness without the risk of injuries.

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