A woman experiencing lower back pain muscle problems as she sits in a chair, working on a computer lap top at a desk.

Does lower back pain show up when you least expect it? Simple tasks like tying your shoes or sitting at work can feel impossible when it starts acting up.

But here’s the good news: with the right tips, you can ease the pain and stop it from coming back.

Ready to learn how? This guide will discuss some of the best ways to strengthen your lower back pain muscle and the treatment options available.

Why Does Lower Back Muscle Pain Happen?

Lower back pain is a common problem that affects millions of people worldwide. According to Georgetown University, chronic back pain impacts over 16 million adults in the U.S.

For adults aged 18 to 64, it’s the leading cause of work limitations and significantly affects quality of life. This pain often comes from strain or tension in the muscles near the lumbar region.

Heavily strained muscles can trigger muscle spasms, which are the body’s way of protecting the injured area.

In severe cases, injuries such as spinal stenosis can spread pain to the buttocks or legs, especially if nerves like the sciatic nerve are compressed.

Anatomy of the Lumbar Region and the Spinal Cord

The lower back, or lumbar region, contains five vertebrae labeled L1 to L5. These vertebrae support the upper body’s weight and help maintain posture.

Intervertebral discs between them cushion the spine and absorb shock during movement. Surrounding the lumbar region are key muscles that provide stability and enable motion which are:

  • Erector spinae: A group of muscles running along the spine, enabling bending and standing.
  • Multifidus muscles: Smaller muscles that stabilize the spine during motion.
  • Abdominal muscles: These work in conjunction with back muscles to support posture and reduce strain.

Top Ten Tips to Help With Your Lower Back Pain

Lower back muscle pain can make even simple tasks like bending or sitting exhausting. Here are ten proven methods that can help relieve pain and ease discomfort.

1. Maintain Proper Posture

Good posture helps keep your spine and lower back muscles healthy. Slouching or sitting improperly puts pressure on the spine’s vertebrae and surrounding muscles.

Small changes, like using a lumbar support pillow when sitting down or using a posture corrector, can ease stress on the lumbar region.

2. Stay Active With Gentle Physical Activity

Prolonged bed rest might seem like a solution, but it often makes the pain worse. Staying still too long weakens your back muscles.

Gentle movements, like brisk walking or light stretching, help maintain blood flow and release tension in tight muscles.

3. Strengthen Your Core Muscles

Your abdominal and back muscles create the foundation of your core. Weak core muscles add strain to your lower back, increasing the risk of muscle strain and injury.

Strengthening these muscles stabilizes the lumbar region. Exercises like planks, bridges, and bird-dog yoga poses can help build muscle strength.

4. Apply Heat or Ice Therapy

Heat improves blood circulation, helps relax tight muscles, and reduces stiffness. Ice packs help with swelling and soothe acute to intense pain caused by pulled muscle or muscle strain.

Alternating between the two often yields the best results.

5. Use Proper Lifting Techniques

When lifting heavy items, use your legs rather than your back, bend at the knees, keep your heels raised, and stay close to the object. Minimize any twisting of your torso.

According to a study, the L5/S1 disc, located at the base of your spine, takes on more stress during deadlifts than the discs higher up. This can lead to injuries such as a herniated disc and spinal stenosis.

6. Maintain a Healthy Weight

Carrying excess weight puts added stress on your spine and lower back muscles. Even losing a small amount of weight can reduce pressure on your back and prevent severe pain.

A study found having a high BMI (body mass index) is strongly linked to chronic lower back pain, this highlights the importance of weight management.

7. Manage Stress Levels

Stress doesn’t just affect your mind it also impacts your body too. Relaxation techniques like meditation, deep breathing, or yoga can help release tension and provide better well-being.

A study on 8,473 people found that severe stress increased the risk of chronic lower back pain by 2.8 times.

8. Get Physical Therapy

A physical therapist helps you strengthen your lower back muscles and correct imbalances. They assess your posture, movement patterns, and muscle strength to create a plan tailored to your needs.

Physical therapy focuses on recovery and prevention, helping you build habits to avoid muscle strain and recurring injuries.

9. Invest in Quality Sleep

How you sleep can relieve or worsen your lower back pain. A supportive mattress that aligns your spine makes a big difference.

Sleeping on your side with a pillow between your legs helps keep the lumbar region properly aligned. Avoid sleeping on your stomach, as it increases pressure on your lower back.

10. Seek Professional Treatment

When lower back pain doesn’t improve, these professional treatments can provide effective pain relief. Chiropractic care uses targeted spinal adjustments to realign the vertebrae, reducing nerve pressure and improving mobility.

Trigger point injections deliver medication directly into tight areas of the lower back muscles. This reduces inflammation and restores muscle function.

Acupuncture involves inserting thin needles into specific points on the lower back. This approach stimulates healing, relaxes muscles, and promotes overall recovery.

As a last resort, surgery might be the only option; this is only in case of major injuries.

Relieve Chronic Back Pain With Wellness and Pain

At Wellness and Pain, we help you find lasting relief from lower back muscle pain. Our team works closely with you to understand the root causes of your discomfort and create personalized solutions.

We offer safe and holistic treatments that address muscle weakness and pain in your lower back, restore mobility and function, and improve your overall quality of life.

Call us today at (844)-588-3732 or request an appointment to start your journey to a healthier, pain-free back.

FAQs About Lower Back Pain Muscle

How do you know if lower back pain is muscular?

Muscular back pain is usually localized and feels like soreness, stiffness, or a dull ache. It often worsens with movement and improves with rest or gentle stretching.

Pain from muscle issues typically doesn’t cause numbness or tingling, unlike nerve-related pain.

How long does a pulled muscle in the lower back take to heal?

A pulled muscle in the lower back generally heals within 1 to 2 weeks with proper care. For severe strains, recovery may take up to 4-6 weeks.

Rest, gentle movement, and treatments like ice or heat therapy can speed up healing.

How do you fix lower back muscle pain?

Lower back muscle pain can often be managed with rest, applying heat or ice, over-the-counter pain relievers, and gentle stretching exercises. Strengthening the core and improving posture is crucial for long-term relief.

How do you treat a strained erector spinae?

Treatment for a strained erector spinae includes rest, applying ice or heat, and gentle stretching to reduce tension. Physical therapy may help strengthen the muscles and improve flexibility.

Avoid heavy lifting or activities that aggravate the strain during recovery.

Covered by Most Insurances and Most Unions

Wellness and Pain accepts most major insurance plans. Here is a list of some of the major insurance plans we accept. If you do not see your insurance plan listed, please call our office to confirm.

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