Imagine you called me and said:
“I tweaked my lower back. I can't get in to see you for a few days. What should I do?”
First, I’d tell you not to panic.
A tweaked low back doesn't necessarily mean you've injured something or that you need to completely stop moving.
Instead, I’d want to look at what’s happening around the low back, too.
Your body works as a system. When one area isn't moving or contributing the way it normally does, other muscles can start picking up the slack.
Three areas I'd be particularly interested in are the quadratus lumborum (QL), psoas, and gluteus maximus.
START WITH THE QL
The quadratus lumborum is a deep muscle that runs along either side of your lower spine, connecting your pelvis to your lower ribs.
It helps stabilize your spine and pelvis and contributes to side bending and other movements of your trunk.
When your low back feels tight or uncomfortable, the QL may be one of the places I'd want to explore.
Not necessarily because it's the problem — but because it may be contributing to how your low back is feeling.
A gentle QL stretch can be a simple place to start. As you move, I’d want you to notice rather than force anything.
Does one side feel different from the other?
Does the movement create a sense of space or ease?
Does one side feel more restricted?
Those differences are information.
THEN I’D LOOK AT THE PSOAS
The psoas connects your lower spine to your thigh and is an important hip flexor.
Because of where it attaches, it can influence the relationship between your spine and pelvis.
If you're spending a lot of time sitting, moving differently because something hurts, or simply asking your body to do more than it's accustomed to, the psoas may be contributing to how your low back is feeling.
Again, I wouldn't assume the psoas is the cause.
I’d be curious about how it’s moving, how it’s contributing, and how your body responds when you work with it.
AND DON’T FORGET YOUR GLUTES
Your gluteus maximus is one of the primary muscles responsible for extending your hip.
Ideally, your hips and glutes are helping you generate movement and stability so your low back doesn't have to do more than its share.
When the glutes aren't contributing effectively, your low back may find itself taking on some of that work.
So rather than only asking:
“What can I do for my lower back?”
I'd also ask:
“What else might be influencing how my lower back is moving and working?”
TRY THIS WITH ME
I've put together a short video showing a few simple movements that I would give a client to try while they're waiting to see me.
We'll work with the QL, psoas, and gluteus maximus and, more importantly, give you a chance to notice what's happening in your own body.
As you move, don't worry about making the movement look perfect.
Instead, pay attention.
Does one side feel different from the other?
Does something feel restricted?
Does one movement create more ease somewhere else?
Those differences are information.
And that's really the foundation of how I approach the body.
I'm less interested in forcing your body into a particular position and more interested in helping you understand why your body might be moving the way it is.
YOUR LOW BACK ISN’T AN ISLAND.
If you want to explore this idea further, I've written about several of the pieces that can influence how your low back feels:
→ Your Low Back and Your Brain — because your nervous system can influence how your body experiences and responds to discomfort.
→ The Fluidity of the Pelvis — because your pelvis plays a huge role in how your spine and hips relate to each other.
→ How to Sit: Posture Basics — because what you do for hours every day can matter just as much as the movement that initially bothered you.
And if you're interested in understanding the body's connective tissue and how different areas communicate with one another, you can also explore Fascia and Fungi.
Of course, these suggestions aren't meant to diagnose or treat an injury. If your pain is severe, follows a significant injury, or you're experiencing numbness, weakness, or changes in bladder or bowel function, that's a reason to seek medical care rather than trying exercises on your own.
But for a mild, familiar “uh-oh, I tweaked my back” moment?
Start gently.
Get curious.
And remember that sometimes the place that hurts isn't the only place worth looking.