person holding their back with both hands experiencing lower back pain

Three Muscles Causing Lower Back Pain

ByRoach Chiropractic
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person holding their back with both hands experiencing lower back pain

Lower back pain is one of the most common musculoskeletal complaints worldwide, affecting millions of individuals across all age groups. While spinal misalignments and lifestyle factors contribute to discomfort, specific muscle dysfunctions play a significant role in lower back pain. Chiropractic care offers a non-invasive, drug-free approach to managing and alleviating pain by addressing these muscular imbalances. This blog explores three primary muscles responsible for lower back pain, how to identify symptoms, and effective chiropractic solutions for long-term relief.

Understanding Lower Back Pain: Canadian & Global Statistics

Lower back pain is a widespread issue, with significant implications for healthcare systems and workplace productivity.

  • In Canada, 85% of the working population will experience lower back pain at some point in their careers.
  • The Canadian Chiropractic Association reports that 11 million Canadians suffer from chronic movement disorders, many of which contribute to lower back pain.
  • Globally, lower back pain is the leading cause of disability, affecting over 619 million people in 2020.
  • Studies indicate that one in eight individuals will develop chronic lower back pain, requiring long-term management.

These statistics highlight the importance of proactive care and effective treatment strategies, such as chiropractic adjustments, to improve mobility and reduce pain.

Three Muscles Causing Lower Back Pain

1. Gluteus Medius

The gluteus medius is a crucial stabilizing muscle located in the buttocks. It plays a vital role in maintaining pelvic alignment and supporting lower back function. When weak or dysfunctional, the gluteus medius can lead to compensatory movements that strain the lower back.

Common Causes of Dysfunction:

  • Prolonged sitting or poor posture
  • Weak core and hip muscles
  • Improper movement patterns during walking or running

Chiropractic care helps restore proper function by improving pelvic alignment and recommending targeted exercises to strengthen the gluteus medius.

2. Psoas Muscle

The psoas muscle, part of the hip flexor group, connects the lower spine to the femur. It plays a crucial role in hip flexion and spinal stability. When tight or overactive, the psoas can pull on the lumbar spine, leading to lower back pain.

Common Causes of Dysfunction:

  • Extended periods of sitting
  • Poor posture and weak abdominal muscles
  • Stress-induced muscle tension

Chiropractic adjustments, combined with stretching techniques, help release tension in the psoas muscle and restore spinal balance.

3. Quadratus Lumborum (QL)

The quadratus lumborum is a deep lower back muscle responsible for lateral spinal movement and stabilization. When tight or strained, it can cause localized lower back pain and discomfort.

Common Causes of Dysfunction:

  • Poor posture and prolonged standing or sitting
  • Weak core muscles leading to compensatory strain
  • Overuse from repetitive movements

Chiropractic care focuses on spinal adjustments and soft tissue therapy to alleviate QL tension and improve mobility.

Identifying Symptoms of Muscle-Related Lower Back Pain

Recognizing the symptoms of muscle dysfunction is essential for early intervention. Common signs include:

  • Persistent or sharp pain in the lower back
  • Stiffness and reduced range of motion
  • Pain radiating down the legs (sciatica)
  • Muscle spasms or weakness
  • Difficulty standing, walking, or bending

If these symptoms persist, seeking chiropractic care can help address the underlying causes and prevent further complications.

Step-by-Step Guide to Managing Lower Back Pain Through Chiropractic Care

Step 1: Chiropractic Evaluation & Spinal Adjustments

A chiropractor assesses spinal alignment and nervous system function. Adjustments help restore proper nerve communication, reducing pain and improving mobility.

Step 2: Postural Corrections & Ergonomic Adjustments

Improving posture through chiropractic guidance and ergonomic modifications prevents muscle strain and enhances spinal stability.

Step 3: Soft Tissue Therapy & Rehabilitation Exercises

Chiropractors recommend targeted exercises to strengthen core muscles and improve flexibility.

Step 4: Nervous System Optimization

Chiropractic adjustments enhance nervous system function, improving proprioception (body awareness) and coordination.

Step 5: Lifestyle Modifications & Ongoing Care

Regular chiropractic visits, hydration, and proper nutrition support long-term lower back pain relief.

Chiropractic Quote

“A well-aligned spine is the foundation of a pain-free life. Chiropractic care restores balance, mobility, and strength.”
— The key to lasting relief from lower back pain.

Short & Long-Term Benefits of Chiropractic Care for Lower Back Pain

Short-Term Benefits

  • Immediate relief from tension and discomfort
  • Improved posture and spinal alignment
  • Enhanced mobility and flexibility

Long-Term Benefits

  • Sustained pain reduction and improved spinal health
  • Strengthened musculoskeletal system
  • Reduced risk of recurring lower back pain

Best Practices & Daily Routines for Lower Back Pain Prevention

  • Maintain proper posture while sitting and standing
  • Engage in regular chiropractic visits for spinal health
  • Perform core-strengthening exercises to support spinal alignment
  • Stay hydrated and consume nutrient-rich foods
  • Incorporate mindfulness techniques to enhance body awareness

Exercises & Stretches to Relieve Lower Back Pain

Pelvic Tilts

  • Lie on your back with knees bent and feet flat on the floor.
  • Tilt your pelvis upward, engaging your core muscles.
  • Hold for 5 seconds and repeat 10 times.

Cat-Cow Stretch

  • Start on all fours and alternate between arching and rounding your back.
  • Perform slow, controlled movements to enhance spinal flexibility.

Hamstring Stretch

  • Sit with one leg extended and the other bent.
  • Reach toward your toes to stretch the hamstring and lower back.

The Importance of Consistent Chiropractic Care

Regular chiropractic care ensures that spinal health remains optimal, preventing lower back pain-related issues. Ongoing adjustments help maintain nervous system function, allowing the body to operate at peak efficiency. By committing to consistent chiropractic visits, individuals can experience sustained improvements in mobility, posture, and overall wellness.

Trusted Resources for Further Information

Take Control of Your Lower Back Pain Today

Lower back pain can be debilitating, but chiropractic care offers a natural, effective solution for relief and prevention. Whether addressing spinal misalignments, optimizing mobility, or incorporating targeted exercises, chiropractic solutions provide lasting benefits.

For personalized chiropractic care tailored to your needs, contact Roach Chiropractic today and take the first step toward a pain-free, healthier life.

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