by Chronic pain, affecting approximately 100 million people each year, is classified as pain persisting for 12 weeks or more. Low back pain is one of the most common chronic pain complaints. Specifically, the lower back pain left side above the buttock.
When the body’s pain signals keep firing in the nervous system for a sustained length of time (12 weeks or more), it can negatively affect a person’s quality of life—physically, mentally, and spiritually.
What Does It Mean If You Have Lower Back Pain Left Side Above Buttock?
If you’re experiencing pain with urination, difficulty urinating despite a persistent need to do so, blood in the urine, and nausea and/or vomiting, then there’s a possibility that you might have a kidney infection or kidney stones.
Now, if your lower back pain is causing radiating pain down to the buttock and sometimes down the back of the leg and into your foot and/or toes, then you could have sciatica.
When the lower back pain is doesn’t travel down the leg and is more concentrated above the hips, then there’s a chance you sustained a lower back strain.
In this article, I will share with you an easy low back pain workout plan that should help decrease. And YES, this exercise routine works if you have lower back pain right side above buttock.
The 10-minutes or Less Lower Back Exercise Routine for Fast Pain Relief
FYI, I recommend you do the following 9 lower back exercises at home on BOTH sides, not just your left side. You don’t want to feel lopsided.
Total Time: Less than 10-minutes
Lower Back Pain Left Side Above Buttock Exercise #1: Static Hamstring Stretch
Before you rehab your back and correct your sitting posture, spend some time loosening your hamstrings. Tightness in the hamstrings limits your pelvis’s motion, which can stress the lower back and make it more difficult to stand upright truly.
Lie on your back on a firm surface, not a bed. Grab the back of your leg with both hands. Pull your leg toward you gently while keeping both hips on the floor.
Hold for 30 seconds. Repeat on the other leg. Contract your abdominals when bringing your legs up.
Lower Back Pain Left Side Above Buttock Exercise #2: Knees to Chest Stretch
While you’re still on your back, with your knees bent, grasp your left knee and pull it to your chest. Hold for 20 seconds. With your abdominals contracted, try to straighten your right leg. If you experience any discomfort in your back, leave your right leg bent.
Repeat this move with the other leg.
Lower Back Pain Left Side Above Buttock Exercise #3: Piriformis Stretch
The piriformis is a tiny, pear-shaped muscle deep in the glutes that helps laterally rotate the hip. It can impinge the sciatic nerve that runs through or under it if it gets too tight, causing tremendous pain, tingling, and numbness through the glutes and into the lower leg. This condition is called piriformis syndrome.
When performing the piriformis stretch, make sure to contract your abdominals before crossing your leg and resting your foot on the other knee. Hold this stretch for 30 seconds and then repeat with your other leg.
Lower Back Pain Left Side Above Buttock Exercise #4: Hip Flexor Stretch
The psoas is the only muscle in the human body connecting the upper body to the lower body. It attaches to the lower spine’s vertebrae, moves through the pelvis, and connects to a tendon at the top of the femur.
A functioning psoas muscle creates a neutral pelvic alignment, stabilizes the hips, supports the lower spine and abdomen, supports the organs in the pelvic and abdominal cavity, and gives you greater mobility and core strength.
Due to the predominant, sedentary culture we live in, most people’s psoas muscle is chronically tight, pulling on the lower back’s muscle attachments. This can cause an imbalance in the pelvis that can ultimately lead to severe back pain or even a herniated disc. Luckily, by doing this hip flexor stretch, it can help to reverse this phenomenon.
To effectively stretch the hip flexors, first kneel on your right knee, with toes down, and place your left foot flat on the floor in front of you. Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors. Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor.
Hold this pose for 20–30 seconds, and then switch sides.
Lower Back Pain Left Side Above Buttock Exercise #5: Quadriceps Lying Down Stretch
Sitting for long periods of time puts the quadriceps muscles (thighs) in a constant contraction, keeping them short and tight.
Stretching the quads will help to prevent this forward flexed posture in the hips and balance the lower back muscles.
Lie on your side and contract your abdominals before grasping the top of your foot and bring your ankle toward your glutes.
Hold this stretch for 10 seconds. For 6 seconds, attempt to straighten your leg, but let your hands “win.” Then relax and stretch your heel toward your glutes for 30 seconds.
Repeat this on the other leg.
Lower Back Pain Left Side Above Buttock Exercise #6: The Front Plank
Sitting for long periods of time can weaken a person’s core muscles. Weak core muscles ultimately diminish a person’s natural lumbar curve, creating a crippling back pain scenario. This is why doing plank exercises is so vital to your core and back
health.
Get into a plank position on the floor with feet hip-width apart and elbows directly under your shoulders.
Brace your core by contracting your abs and attempt to bring your belly button toward your spine. Keep your back straight and legs and glutes engaged the entire time.
Hold this pose for 1 minute. If 15–30 seconds is all you can do, that’s fine; stay at it. The plank exercise works the transverse abdominus, and this helps you sit up straight, hold your shoulders back, and prevent forward head
posture.
You might feel sore, but stay at it, and in time you’ll be able to work your way up to 1 minute.
Lower Back Pain Left Side Above Buttock Exercise #7: The Side Plank
When performing the side plank, start by lying on your side with your forearm on the floor under your shoulder to prop you up, and then stack one foot on top of the other.
Contract your abdominals and press your forearm into the floor to raise your hips so that your body is straight from your ankles to your shoulders.
Hold this position for 30–60 seconds. Repeat on the other side.
Lower Back Pain Left Side Above Buttock Exercise #8: Bird Dog
The Bird Dog (also known as the Kneeling Superman) is a great core and spinal stabilization exercise, as it helps reinforce proper spinal alignment and strengthen the core.
Starting on the all-fours position, tighten your hamstrings, glutes, and lower back and lift to straighten your leg and opposite arm while maintaining proper alignment.
Perform six, 10-second holds on each side (do all your holds on one side and then switch sides).
Lower Back Pain Left Side Above Buttock Exercise #9: Glute Bridge
The Bridge pose helps to reverse the excessive shortening of the hip flexors from prolonged sitting. Not only does it help open and stretch your tight hips, but it also helps strengthen the glutes.
Lie on your back with your hips and knees bent to 90 degrees with your feet flat on the floor and arms palm down by your sides.
Take a deep breath in, and as you breathe out, lift your hips off the floor until shoulders, hips, and knees are in a straight line.
Hold this pose for 2 seconds and repeat 15–20 times.
Discover ALL the Exercises That Melted Away My Back Pain
You should now be experiencing noticeable pain relief and improved flexibility and mobility in the lower back and hips. These are just some of the exercises I performed every day to heal my back after I injured it one hot summer day installing a 60-pound air conditioner.
If you’d like to discover ALL the exercises that made me feel like my old limber self again, then check out my book, The Essential Lower Back Pain Exercise Guide,
In this back pain book, you’ll learn about my 21-Day, Low Back Pain Relief Program that anyone can use to eliminate low back pain, reverse bad posture, and get better sleep.
If you can make time to do a daily 15- to 30-minute back pain relief exercise routine, you’ll soon be on your way to feeling good again. It’s essential to feel your best to make the most of every day. Let me show you how!
