The Top 5 Muscular Imbalances That Cause Back Pain

Lower back pain is a common complaint among many people that can be caused by a variety of factors. One of the most common causes of lower back pain is muscular dysfunction. Muscular dysfunction occurs when a muscle is not performing it’s normal job correctly. When this happens, more load and stress can be placed upon your spine, leading to back pain. These dysfunctions can occur for a variety of reasons, such as poor posture habits, overuse, de-conditioning or injury. In this article, we will discuss the top five muscular dysfunctions that contribute to lower back pain.

1.) Weak core muscles

The core muscles, including the transverse abdominis, rectus abdominis, and obliques play a crucial role in supporting the lower back. When these muscles are weak or dysfunctional, they are unable to provide the necessary support to the spine which can lead to lower back pain. Strengthening the core muscles through exercises such as planks, bridges, and Pilates can help to alleviate lower back pain caused by dysfunctional core muscles.

2.) Tight hamstrings

Tight hamstrings can cause an imbalance in the muscles of the lower back. When the hamstrings are tight, they can pull on the pelvis, causing the lower back to overcompensate and leading to pain. Additionally, having tight hamstrings can place more stress on your spine when bending over. This can cause extra strain on the spinal discs, leading to disc-related injuries. Stretching exercises such as seated forward bends can help to loosen tight hamstrings and alleviate lower back pain.

3.) Weak glutes

Weak gluteal muscles can also contribute to lower back pain. The glutes, or the muscles in the buttocks, play an important role in supporting the lower back. When these muscles are weak, they are unable to provide necessary support, which can lead to lower back pain. Exercises such as squats, lunges, and leg presses can help to strengthen the glutes and alleviate lower back pain.

4.) Tight lower back muscles

Tight lower back muscles can also contribute to lower back pain. When these muscles are tight, they can cause more compression into the spine leading to strain and discomfort. Stretching exercises such as the knee-to-chest stretch and the cat-cow stretch can help to loosen tight lower back muscles and alleviate pain.

4 exercises to relieve Chronic Lower Back Pain courtesy of Stay Active Rehabilitation.

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5.) Tight quadriceps and hip flexors

Imbalances between the quadriceps and hip flexors can also contribute to lower back pain. When the quadriceps and hip flexors are overly tight they can pull on the pelvis and cause strain in the lower back. Strengthening and stretching the hip flexors through exercises such as the lunge and the hip flexor stretch can help to alleviate lower back pain caused by imbalanced quadriceps and hip flexors.

How to fix muscular dysfunctional with physiotherapy

Physical therapy, also known as physiotherapy, is a form of healthcare that uses exercises, manual therapy and other techniques to help patients recover from injuries, reduce pain and improve their overall physical function. Physiotherapy can be an effective treatment option for individuals who are experiencing lower back pain caused by muscular dysfunction. In this section, we will discuss how physiotherapy can help fix the top five muscular dysfunctions that contribute to lower back pain.

Weak core muscles

A physiotherapist can work with patients to strengthen their core muscles through exercises such as planks, bridges, and Pilates. These exercises can help to activate the transverse abdominis, rectus abdominis, and obliques, which provide support for the lower back. A physiotherapist may also use manual therapy techniques such as myofascial release to help release any tension or tightness in the muscles, which can help to improve the overall function of the core muscles.

Tight hamstrings

Tight hamstrings can cause an imbalance in the muscles of the lower back, which can lead to pain. A physiotherapist can work with patients to loosen tight hamstrings through stretching exercises such as seated forward bends. In addition, a physiotherapist may use manual therapy techniques such as soft tissue mobilization to help release tension in the muscles and improve overall flexibility.

Weak glutes

Weak gluteal muscles can also contribute to lower back pain. A physiotherapist can work with patients to strengthen the glutes through exercises such as squats, lunges, and leg presses. In addition, a physiotherapist may use manual therapy techniques such as trigger point release to help release any tension or tightness in the glutes, which can improve overall function and alleviate pain. Some physiotherapists also use dry needling to improve the function of the gluteal muscles.

Tight lower back muscles

Tight lower back muscles can also contribute to lower back pain. A physiotherapist can work with patients to loosen tight lower back muscles through stretching exercises such as the knee-to-chest stretch and the cat-cow stretch. In addition, a physiotherapist may use manual therapy techniques such as spinal manipulation or mobilization to help release tension in the muscles and improve overall flexibility.

Exercises for lower back pain courtesy of Total Rehabilitation and Chiropractic Centre.

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Tight quadriceps and hip flexors

Tightness in the quadriceps and hip flexors can also contribute to lower back pain. A physiotherapist can work with patients to improve the flexibility of these muscles through exercises such as the the hip flexor stretch. In addition, a physiotherapist may use manual therapy techniques such as soft tissue mobilization to help release tension in the muscles and improve overall flexibility.

In conclusion, lower back pain caused by muscular dysfunction can be effectively treated through physiotherapy. Physiotherapists can work with patients to strengthen weak muscles, loosen tight muscles, and improve balance between muscles. Through a combination of exercises, manual therapy and other techniques, physiotherapy can help patients recover from injuries, reduce pain, and improve their overall physical function.

To find a top physiotherapy clinic near you just click the find a clinic button on this page.

Book Your BACK NECK SHOULDER KNEE ELBOW HIP WRIST FOOT Pain Consult

This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

Frequently Asked Questions

What is the most common muscle dysfunction?

All of the dysfunctions listed in this article are common. Every person with back pain is unique and a good physiotherapist will help you identify which dysfunction can be improved.

How long does it take to fix a muscular dysfunction?

The amount of time it takes to fix a muscular dysfunction varies depending on the severity and underlying cause. Generally, however, it can take up to several weeks or months of regular exercise and physical therapy to correct a dysfunction.

Will my muscular dysfunction fix itself?

In most cases, muscular dysfucntions will not fix themselves if the root cause is not addressed. These issues typically require active intervention and if left untreated the imbalance can worsen and lead to further issues.

About Taylor Sipos

Taylor is a physiotherapist at The Orthopaedic Therapy Clinic located in Toronto, Ontario. He treats patients with various musculoskeletal conditions using patient education, exercise therapy, manual therapy and acupuncture. His treatment philosophy involves giving his patient’s the means to self-manage their injuries. He does this through reassurance, education and health promotion. Taylor uses the same principles as a patient educator at Pain Hero. He aims to provide you with high-quality, easy to understand information to teach you about your condition and how to improve it.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

The Top 5 Muscular Imbalances That Cause Back Pain