Meet the 5 Muscles commonly associated with lower back pain

Meet the 5 muscles most commonly related to Lower back pain and bring awareness to your own muscle and joint alignment. 



Screen Shot 2016-04-04 at 13.24.16You have three muscles that make up the hamstrings on the back of the thigh. The muscles connect the sit bone to the back of the knee below the joint on each side. They extend the hip and flex the knee. They occasionally get neglected, either by being sat on and underused, or over used and under stretched. When this happens they can shorten and tighten and pull on the sit bone/s. As the sit bones are obviously part of the pelvis, the tugging on the sit bone will affect your Sacro-Iliac Joint, on one side or both sides and this will contribute to a misalignment of the Pelvic bones, sacrum and Lumbar Spine.


Screen Shot 2016-04-04 at 13.25.11Located on the front side of your lumbar vertebrae it slides down the back of the abdominal wall and attaches to the Femur as a powerful connector of upper and lower body, it is your main hip flexor. As most of us sit regularly and rarely take our hips into full extension, this muscle usually sits short and tight and needs to be looked after for optimum health. Out of shape, it can pull the lumbar spine forward and hold the spine short and hyper extended, compressing the lumbar joints. If tight on one side it will contribute to  unwanted rotational positions of the lower back and sacrum. It will also impact the position of the head of the femur in the hip joint, and the positions of both sides of pelvic bones through its interaction with the internal muscles of the pelvic floor.

Piriformis…Screen Shot 2016-04-04 at 13.26.27

Located deep underneath all of the gluteal muscles, the piriformis lies closest to the sciatic nerve and is a strong hip rotator. When out of shape, its tightness will pull the head of the femur out of position in the hip socket, it will impact the alignment of the sacrum and it may compress the sciatic nerve.

Quadratus Lumborum….

Screen Shot 2016-04-04 at 13.27.23The ‘QL’ connects the lower ribs to the iliac crest of the pelvis, as well as connecting to each side of the lumber spine on its path. Tightness here on one side will pull the spine into a scoliosis (S-shape), or pull the pelvis up on one side. Tightness here on both sides shortens the length of the lower back and waist, creating extra pressure on thejoints of the lumbar spine.

Gluteus Medius…Screen Shot 2016-04-04 at 13.28.19

The majority of normal people will find the tender fibres of gluteus medius running across the top of the buttocks. The gluteals are generally weaker due to underuse and as a result cause an imbalance of the muscles around the hip joint, in turn contributing to misalignments of the hip ball and socket joint as well as a knock on effect to the pelvic bones and sacrum.


Think you have one or all of these muscles out of balance? Find yourself a local therapist qualified in advanced bodywork or movement therapy OR connect with me online for a consultation.