Pain in the Lower Back Sides: What It Means and Which Treatments Provide Relief

Table of Contents:

1. Introduction – Why can pain occur on the sides of the lower back?

2. Anatomical structures in the lateral lumbar regions

3. Potential causes of lateral lower back pain

4. Typical accompanying symptoms

5. Physiotherapy and treatment procedures

6. Exercises supporting recovery and stabilization

7. Prevention – what to do to avoid recurrence?

8. Conclusion

1. Introduction – Why can pain occur on the sides of the lower back?

Lower back pain that is felt more on the sides rather than in the center can point to various issues: from strain of the oblique abdominal muscles, through sacroiliac joint dysfunctions, to kidney-related problems.
From a physiotherapist's perspective, it’s always important to conduct a thorough assessment: are there muscle tensions, problems with trunk rotation, or other unusual symptoms?

2. Anatomical structures in the lateral lumbar regions

• Quadratus lumborum muscle – often referred to as the "hip-lumbar muscle", it stabilizes the spine during lateral bends.

• Oblique abdominal muscles – responsible for trunk rotation and bending, may become painful when strained.

• Posterior hip area – sacroiliac joints, ligaments.

• Kidneys – located in the lumbar region, but deeper within the abdominal cavity.

3. Potential causes of lateral lower back pain

1. Tension in the quadratus lumborum – e.g., after prolonged sitting in an asymmetrical position or sleeping on a too-soft mattress.

2. Abdominal muscle injuries – especially after sudden trunk twists or intense workouts.

3. Sacroiliac joint dysfunctions – may manifest as one-sided pain in the lumbar area.

4. Kidney problems – e.g., kidney stones, infections. Pain often radiates downward and is accompanied by general symptoms (fever, changes in urine).

5. Spinal overload – carrying heavy bags on one shoulder, working in improper positions.

4. Typical accompanying symptoms

• Limited range of motion – especially during side bends.

• Tenderness on palpation – e.g., around the quadratus lumborum or hips.

• Increased pain when standing for long periods – in joint or muscular issues.

• Urinary tract symptoms – in case of suspected kidney problems (discolored urine, frequent urination).

5. Physiotherapy and treatment procedures

• Deep tissue massage – particularly effective for tightness in the quadratus lumborum.

• Manual therapy – mobilization of the sacroiliac joints and lumbar spine.

• Physical therapy – ultrasound, magnetic field, TENS currents to reduce pain and support healing.

• Pharmacotherapy – pain relievers or anti-inflammatories (consult a doctor).

• Nephrological consultation – if kidney problems are suspected.

6. Exercises supporting recovery and stabilization

1. Side trunk stretch

   • Stand upright, raise one arm over your head and lean to the opposite side, stretching the opposite flank.

2. Side plank

   • Support yourself on one forearm and the side of your foot, lift your hips upward. Keep your body in a straight line.

3. Rolling the quadratus lumborum

   • Use a foam roller, lie on your side and gently roll the area between the hip and lower ribs.

4. Strengthening the oblique abdominal muscles

   • Perform trunk twists lying on your back or using a resistance band.

7. Prevention – what to do to avoid recurrence?

• Avoid prolonged bent positions – change your working posture regularly.

• Use ergonomic body loading – distribute weight evenly, e.g., use a backpack instead of a shoulder bag.

• Regularly strengthen the abdominal and back muscles – stabilization is key to avoiding overload.

• Ensure proper hydration and a balanced diet – essential for muscle and kidney health.

8. Conclusion

Lower back pain felt more on the sides may have various sources – from simple muscular overloads to joint issues or even urinary system problems. A proper diagnosis is essential to choose the right therapy and avoid complications.
If symptoms persist despite self-treatment (massage, exercises), it’s worth consulting a physiotherapist or doctor for thorough evaluation. In most cases, appropriate exercises, manual therapy, and lifestyle changes bring significant relief and improved function.

(This article is educational in nature and does not replace a visit to a specialist.)