Low back pain is one of the most common issues we see in the clinic. Whether you’re an athlete, desk worker, tradie, or weekend warrior, your lower back cops a lot of stress. But here’s the thing: the pain is often not coming from the spine itself, but from the muscles around it that support, move, and stabilise your body.
In this post, we’ll break down the four key muscles that commonly contribute to low back pain, and how they affect movement and function.
1. Psoas (Deep Hip Flexor)
The psoas major connects your lumbar spine to your femur. It’s deeply involved in posture, hip flexion, and spinal stability. But when it becomes tight or overactive, often from too much sitting, stress, or poor core activation, it can wreak havoc on your lower back.
When the psoas is an issue, you might notice:
- Pain when standing after sitting
- A feeling of compression or tightness in the low back
- Anterior pelvic tilt or lumbar lordosis
2. Quadratus Lumborum (QL)
The QL is a deep muscle that runs from your pelvis to your lower ribs, helping with side bending and spinal stability. It often becomes tight and overworked when the glutes or core aren’t doing their job, especially in people who sit unevenly, carry bags on one side, or stand for long periods.
Signs your QL might be contributing:
- Achy or sharp pain on one side of the lower back
- Pain when walking, standing, or rolling over in bed
- Asymmetrical posture or hip hiking
3. Glutes (Glute Max and Glute Med)
Your glutes are powerful hip extensors and stabilisers. When they’re weak or underactive, the lower back and hamstrings often take over. This leads to overuse, poor movement mechanics, and eventually pain or injury.
Common patterns include:
- Difficulty activating glutes during squats or stairs
- Low back pain during or after exercise
- Lumbar fatigue from prolonged standing
4. Lumbar Erector Spinae
This group of muscles (including iliocostalis, longissimus, and multifidus) helps extend and stabilise your spine. But when the deeper core isn’t functioning well, the erector spinae often compensate, becoming tight, painful, and overloaded.
Typical signs:
- Tension or tightness along the spine
- Pain after standing, walking, or lifting
- Extension-based low back pain (e.g. arching back)
What to Do About It
Low back pain is complex, but identifying which muscles are involved is key to long-term relief. At our clinic, we don’t just treat the painful area, we assess why the pain is there and what muscles need to be released, activated, or strengthened.
If you’ve been living with back pain, it’s time to stop guessing and start addressing the real cause.