How To Fix Lower Back Pain On One Side [Home Exercises]

Dr Jared Beckstrand demonstrates the best stretches and exercises to eliminate lower back on one side of your back! Simple stretches and effective core strengthening exercises to help your lower back to feel better fast. Follow along and get effective relief to your one-sided lower back pain today.

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➡️ OTHER VIDEOS YOU MAY FIND USEFUL:

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If you have pain that primarily bothers you on one side of your lower back, you’re in the right place!

In this video I wanted to share with you 6 of my favorite stretches, exercises, and other techniques you can do right at home to hopefully alleviate some of those symptoms for you and help you to feel better.

IMPORTANT NOTE
Not all low back pain is created equally and it does NOT all come from the same source! It’s crucial that you match the treatment and exercises to the specific cause of your pain to achieve maximum benefit. If you’re interested in detailed videos that are more specific for the particular pain you’re experiencing, please see the list of linked videos above.

ONE-SIDED LOWER BACK PAIN
In most instances, pain that you experience out on one side of your lower back is primarily muscular in nature.

That being said it responds well to mobilization techniques to release tight areas and promote healing, stretching to improve range of motion and decrease tension, and core strengthening exercises to improve muscle function and strength.

All will be demonstrated in this video to help you feel amazing quickly!

Below you’ll find the time stamps to every major highlight in this video. I hope this helps you to find the relief you need quickly!

0:00 INTRODUCTION
0:28 ONE-SIDED LOWER BACK PAIN EXPLAINED
1:08 LOWER BACK MOBILIZATION
2:46 LUMBAR ROTATION STRETCH
3:36 LUMBAR ROTATION VARIATION
4:06 PIRIFORMIS STRETCH
4:44 CHILDS POSE YOGA STRETCH
5:50 BRIDGES
6:28 SINGLE LEG BRIDGE
7:19 SWIMMER

HOW OFTEN SHOULD I PERFORM THESE EXERCISES?
In order to achieve maximum benefit I recommend performing these exercises once daily. Keep in mind your tolerance may be more or less depending on your fitness level, pain level, and experience.

DID YOU TRY THESE EXERCISES? What did you think? I would love to hear your experience in a COMMENT on this video!

If you did get some benefit from it I would love for you to hit the THUMBS UP above to LIKE the video!

And don’t forget to SUBSCRIBE to Tone and Tighten here on YouTube and turn on your notifications so you never miss a new video when I put one out.

Thanks so much; see you again soon!

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[hasjaz]

Bro Ive been suffering from one sided back pain for very long time and I was like:Nah this is normal but when it doesn't get away I knew it is not normal and you helped me

[zeynoon]

The leg over knee stretch really made me feel it in my lower right side. Super helpful

[magalib]

Thank you so much Dr Jared. I feel much better after doing all your exercises.God bless you 🤗🙏🏽

[harpreettakhar]

Really works like magic. I have been struggling with pain for last 6 months and nothing worked but these exercises are really immediate relief. Yes, immediate relief. Thank you so much.

[israrqayyum]

My father is suffering from same pain. I ask him to do these stretching exercises and he feels very good now.
Thanks ❤

[kermitdafrog]

I play volleyball and I have now twice gotten pain on my lower back, one time on my right side now on my left. To people exercising, stretching is EXTREMELY important and a crucial part of training. These stretches works for me! :)

[foodchewer]

Thank you sir. My lower back pain has been chronic for years. It usually flares up in the lateral right portion, but I swear, I just tried a couple of your stretches and my back already reels significantly less painful. You're giving me hope that I can live my life in peace again. Now I just have to figure out the neck, the knee, the wrist, arm, and heel pain.

[yonan]

I came back to write to you and thank you for your helpful videos. Your instructions have made a significant difference, and I can now sleep and feel much better.

Thank you once again for your excellent care and for being a beacon of hope and healing. God bless you for all that you do.🙏🏼🕊

[cathymorgan-oy]

Thank you! Wonderful exercises for exactly the pain I have in the left side of my back. 👍

[jesusmartinez-twtr]

I got lower pain almost a week ago, tried few regular stretching, some painkillers not working properly, found this video, did one by one the exercises and I can feel already the relief, lesser pain, thank u so much 👌🏻

[HelloEveryonez]

I will never stop being amazed and incredibly grateful to these experts who share their knowledge, free of charge, for the potential benefit of millions of people. Thank you so much!

[miz]

My back started hurting quite badly on one side from my new job. I did some of the first stretches today for the first time only an hour or so ago. I can already feel a difference and my pain has decreased significantly. I'll be sure to continue these stretches, thanks so much!!!

[mitchelltrio]

What a timely video. I had a stroke more than a year ago, and am still experiencing muscle contractures on the right side of my back, which was the side of the body affected by the stroke. Today, the lower right side was particularly bad for some reason, and I could not figure out how to even begin stretching out of the pain. This just popped up as a suggestion in my feed as I am lying here trying to relax. Thank you so much for sharing your knowledge.

[sethrunion]

Thank you! Those stretches worked great. Instant pain relief finally

[jacobw]

Great video! Been struggling with one sided back pain throwing off my squats, and all this is helping release the tension!

[lfair]

❤ Thank you so much! I've been struggling off & on with upper rotating abdominal strain, which presently includes one of my sides. Thank you so much!!! Exercise #1 alone is offering such relief. Look forward to learning so much more!

[suehorse]

Thank you Jared! I use many of your exercises/stretches & find them very beneficial! Your warm & friendly demeanor along with clear & concise demonstrations make you my go to! You & your wife are adorable!

[atelimakaveli]

My right side was in sooo much pain! Could barely walk but these exercises helped me out a ton thank you!!

[catherinelosch]

I am happy that I found your YouTube Video! I got my mat out and followed along and I am upright now and in just one session my side pain is improved, and you’ve got yourself a new follower. Thank you very much!

[jessicam]

I'm shuffling along all miserable. Then I watch this the best refresher ! I remember all these! Soo helpful!