Lower Back Pain Part 1

Why our lower back hurts? (3 min read)

If you ever catch yourself wondering why your lower back is sore, then you’ve come to the right place.

I’m talking about the annoying kind of pain, that if left untreated for too long can cause restriction in your movement and reduce your quality of life.

Topics to be covered:

1 – muscles that cause back pain
2 – how to instantly manage it

Lower back muscle - Quadratus Lumborum (QL)

The QL muscle is the deepest abdominal muscle, located on either side of your lower back.

It has a major role in protecting and controlling movement in the lower part of your spine, (lumbar spine) and is often the culprit of your lower back pain.


The QL muscle becomes overworked, especially considering it’s the last line of defence for your spine. If you’ve lifted something and felt a sharp pain in your back, then you know what I’m talking about. We’ve all heard about correct lifting techniques, and they are all great. But unless you can reduce the load & tension on your QL muscle, you will still likely be experiencing back pain. The overload creates an inflammatory response – this is the symptom of pain that you experience.

Middle back muscle – Erector Spinae (ES)

The ES muscles have in important function across your middle back (the thick part) – they help hold you upright and protect your thoracic spine (the middle part of your spine). They also contribute to your lower back pain.


The ES muscles also become overworked, locking up your thoracic region (middle spine). If you actually tested how well your middle back moves while your lower back hurts, you will find that you cannot extend it without bending your lower back.

If your middle back is locked, then there is restriction in movement. This means the body will compensate, and your QL muscles will be under even greater stress – which means more load and therefore more pain.


If you can start reducing tension and load through both muscles (QL & ES), you will find that the pain you’re experiencing will reduce overtime.

Here are a couple of things you can start doing right now that will help make a difference.

1: Reduce your sitting time – you can look at a stand-up desk to do this. You don’t need to spend a fortune, there are cost effective options at stores such as Officeworks you can use.

Sitting compresses the spine and increases the tension on the back muscles we spoke about. Reducing your sitting time will help alleviate some of that tension.

2: Lower back (QL) stretch

  • Stand up crossing your legs over
  • Lean over to one side and push your hips in the opposite direction

Hold for 30 seconds on each side. Perform as often as needed

3: Middle back (ES) stretch

  • Place two hands against a wall and push your hips back.
  • Then proceed to push your chest down & hips out, keeping your arms straight.
  • Hold for 30 seconds and perform as needed.
  • Exercise name + dot points

Stay tuned for the next few blog posts, we will be sharing more solutions that you can start implementing straight away.

Thank you for reading our blog post, we hope the information was helpful.

Please comment below or get in touch if you have any questions.

Disclaimer: If you are currently experiencing severe/chronic pain, then you should be consulting an allied health professional (physiotherapist/osteopath etc.).

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