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

It can be scary to begin a fitness regimen for the first time, especially with the complicated equipment and presumably expert gym patrons. Having a well-structured schedule is crucial for assisting ladies in easing into their gym activities. This is a better, easier-to-understand version of a female beginner’s gym workout plan:

The Women’s Beginner Gym Workout Plan:
Whether your objective is weight loss or strength development, having a workout plan that directs your gym regimen is essential to reaching your fitness goals. The goal of this beginner’s fitness plan for women is to give you a flexible weekly program that emphasizes cardio, strength training, and recovery.

The suggested weekly program is as follows:

  • Day 1: Strengthening the entire body
  • Day 2: Heart
  • Day 3: Active recuperation or rest
  • Day 4: Strength training for the entire body or upper body
  • Day 5: Active recuperation or rest
  • Day 6: Strength training for the entire body or lower body
  • Day 7: Active recuperation or rest

Do You Have Lower Left Back Pain? This Is How You Can Fix It

If you are suffering from lower left back pain, this article will try to provide you some practical ways to get rid of it quickly.

I understand how frustrating it may be because I have personally battled both left and right side chronic lower back pain. But November 2015 marked the day I was able to live a life free of suffering. I’m sure that the one to three suggestions I’ve included in this post can help you find some relief, based on my own experience.

Prior to delving into the specifics, it is imperative to acknowledge the gravity of lower left back discomfort. I strongly advise you to see a doctor in order to rule out any potentially dangerous causes if you’re feeling intense pain in this particular location. Additionally, it’s critical to get medical help right away if you’re having incontinence or numbness.

Let’s now concentrate on the muscle components of lower left back pain.

Causes of Pain in the Lower Left Back
There’s always an underlying reason for back discomfort, whether it’s coming from the left or the right side.

When unexpected pain strikes, many people become terrified, although the body doesn’t send out pain signals until the pain threshold is crossed. This usually happens after postural and muscle imbalances have developed over time.

Lower left back discomfort and tightness might be routinely triggered by specific postures and actions.

Let’s take a closer look at these pain triggers:

Tightness in Quadratus Lumborum
Part of the posterior abdominal wall, the quadratus lumborum is a deep abdominal muscle situated in the back. The fact that it is positioned on the side may exacerbate lower back pain.

This muscle attaches to the lumbar spine and the 12th rib from the iliac crest, which is the rear hip bone. As a result, strain accumulation in the quadratus lumborum might have an impact on the hips and back.

I have a detailed tutorial that shows you where to feel the tension in your quadratus lumborum muscle and how to release it. You could also start with these recommended stretches:

Misuse, overuse, and compensation can result in this muscle’s tightness and pain. Tightness may result, for example, by sitting or leaning to one side or from frequently bending in that way.

When you execute hip exercises and find yourself bending to the side, your quadratus lumborum is being used as a compensatory muscle. Overuse of this muscle can lead to stiffness and overuse.

I cover this topic and offer advice on how to avoid it in a new coaching video that I’ve added to the Back Pain Control program.

Intolerance to Lumbar Flexion
Another typical cause of pain in the lower left back is bending over. Many people say that when they bend over, they fling out their backs.

The quadratus lumborum and other lower back muscles are strained as a result of the lumbar spine’s propensity to circle.

Sitting is another trigger since it can cause the lumbar spine to flex, the shoulders to round, and the hunch over.

Just notice for a moment how your posture changes when you sit. Most people hold their shoulders slumped and their lumbar spine flexed for the most of the day. I strongly advise doing the quadratus lumborum stretches previously described and improving your sitting posture if you have side lower back pain after sitting.

Humans are not meant to spend long amounts of time motionless in front of a computer. For pay, one side usually carries the burden.

Paul Chek of the C.H.E.K institute claims that:

“A’sitting illness’ characterizes today’s modern civilization. Sedentary behavior is the best predictor of death, outperforming smoking, according to studies.

Long periods of sitting have been shown to cause bad posture, which includes forward-leaning heads, slumped shoulders, and rounded backs. Physically, this sedentary lifestyle causes the neck scalenes, the deeper psoas major muscle, and the frontal muscles to shorten. These alterations raise the risk of several diseases by causing inflexibility, weakening bones, and reduced blood flow to organs and glands.

Furthermore, people frequently have lower back discomfort that starts on one side and then moves to the other. It’s critical to see the body as a whole rather than as separate, functional pieces. Body imbalances usually lead to one side becoming more dominant and taking on more labor.

For example, your right side will become more dominant and the opposite side less active if you use it for activities like housework, carrying luggage, and holding a backpack all the time. Even athletes, whose repetitive actions can also lead to imbalances, should make sure they use their bodies in a balanced manner and switch between their sides to avoid developing imbalances.

The intrinsic stabilization system, which includes activating and integrating the deep core muscles, may also be poor in cases of lower left back discomfort. The deep core, which comprises of an inner and outer unit that cooperate for daily activities and athletic performance, serves as a belt to protect the spine.

The inner core protects, stabilizes, and holds the spine in place. It consists of muscles such as the transverse abdominis, which maintains spinal stability by encircling the waist like a belt. The diaphragm, multifidus, and pelvic floor also contribute significantly to spine stability.

Establishing a secure and strong inner unit is crucial before tackling the outer core unit that drives movement. Prime mover muscles, such as the rectus abdominis, external obliques, shoulder girdle, back, legs, and other body regions, enable trunk movement and make up the outer core unit. All these muscles are integrated by the core.

Chronic lower back discomfort may have an inner core weakness. Pain during sitting, standing, and bending is lessened with a stable spine. It is advised to evaluate inner core strength using a basic test, such as lifting one leg at a time, while keeping an eye out for any changes in breath holding or body alignment. In case you experience instability when walking, bending over, or lose confidence when exercising, it could be due to inadequate support from the inner core foundation.

The key to treating persistent lower back pain is to concentrate on long-term remedies. It is highly advised to participate in deep core training that is intended to strengthen the inner core basis. For long-term lower back pain alleviation, a program like Back Pain Control provides posture assessment, quick exercises for strengthening the glutes and core, and thorough instructions.

Daily, short-term efforts to correct postural and muscle imbalances are crucial for providing rapid relief from lower left back discomfort. This can entail stretches, foam rolling the hamstrings and hip flexors, using a massage ball to relieve tension in the quadratus lumborum, and doing two to three core and glute activation movements.

Although attaining a healthy body is a journey that cannot be hurried, there are instruments that can offer immediate comfort and aid in the healing process. A other blog post goes into detail about these technologies. But it’s crucial to take a long-term approach, looking into repetitive motions or postures that might cause lower back discomfort and adding workouts to the exercise regimen that cure these issues.

While machines can be useful when added to a fitness regimen, their usage should be limited. It’s critical to concentrate on fundamental motions and remedial exercises that teach muscles how to cooperate again. Machine learning lessens the neural system’s engagement and the neural link between separate muscles and the brain.

A functional fitness regimen that is both effective and corrective should include a variety of activities, such as:

three-way lunges
Boards and Bridges
pressing motions
Pulling motions
Exercises involving rotation
Exercises for flexion and extension
Exercises for hip hinges
You will learn how to preserve structural integrity and build a strong foundation by adhering to a well-planned corrective workout program. In addition to helping avoid injuries, this method will treat muscular imbalances like piriformis syndrome and pelvic instability and offer long-term relief from persistent lower back discomfort.

If achieving these results is your aim, I suggest looking into the Back Pain Control program. This program is designed specifically to help you improve your general fitness without running the risk of injury, increase strength, correct posture, and get rid of persistent lower back discomfort.

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