Many cases of back ache and sore lower back pain on the left side are related to hip and lower spine posture habits. Research shows that mechanical back pain is the most common cause of symptoms such as soreness and achiness, and faulty postures are often the culprit.
Left side lower back soreness and ache are a common result of compression of the discs, joints and muscles on the left side. When the left hip is elevated and the left side of the ribs fall, these spinal soft tissues become compressed, and with enough repetition, this micro stress eventually causes symptoms of soreness or ache in the left side of the lower back.
The posture of the left leg is often involved as well. When the leg is turned outwards (external hip rotation), the pelvis is forced upwards and the upper body compensates by leaning left, which results in left sided lower back compression and pain.
You will know if this is a problem for you by looking at the angle of your feet when standing and walking. If your feet point outwards more than 7 degrees, and especially if your left foot turns out more than your right, it usually has a strong correlation with elevating your left hip and leaning your upper body to the left. Checking your body alignment in the mirror, and while you stand, sit and walk will often explain why your left lower back hurts.
This posture/pain complex is also related to your sleeping and sitting leg postures, especially your leg position while driving your car. If you hold your left leg outwards while sitting or driving, so that your left foot is pointing outwards instead of straight ahead, the muscles and fascia of your hip and lower back are habitually being molded into the compression pain posture. Likewise, the same can be said of crossing your left thigh or ankle over your right when sitting or lying face up. If you spend more time crossing left over right than the opposite side, you are creating a neurological and soft tissue tightness habit that compresses the left side of your lower back. All these leg position habits cause left hip external rotation which elevates the left pelvis and compresses the left lower back during both static postures and movements.
If you are in doubt about how leg/hip posture is affecting your lower back, try this simple lunge test. Standing with your eyes closed, step forward with your left foot and backwards with your right. Bend both knees keeping your eyes closed. If your left hip naturally externally rotates, you will immediately determine that your left hip and pelvis elevate more than your right, and your upper body will lean to the left creating more instability than performing the same test with your right foot forward. You may even feel more imbalanced as soon as you step forward with your left foot. While your body may compensate by leaning back and forth to both right and left sides to regain balance, be sure to check the first direction that your body sways towards. If your left hip external rotation is affecting your left lower back soreness or ache, the first sway will be upper body to your left and elevation of your left hip.
Obviously, learning to keep your legs straight, and avoiding crossing your legs is the posture fix, but using a modified walking form is the easiest corrective exercise to strengthen normal posture and decrease the left side low back compression.
As you walk, begin the correction when your left foot just begins its forward motion in the walking cycle. Turn your left toes inward and your left heel outward as your foot moves forward. Your kneecap should also turn inward at this time, although to a lesser extent. This will straighten your foot so that as it strikes the ground, it will land straighter and avoid the external rotation. As your foot lands on the ground and becomes weight bearing, emphasize your left hip moving down into the ground while you lift the left side of the bottom of your ribcage upwards, maintaining a tall waist throughout the weight bearing time spent on the left foot.
Practice these corrections for 10-20 steps at a time, 3-5 times per day, walking very slowly at first until you get the hang of it. Gradually increase the time practiced and number of steps over several weeks to months to rebalance your body mechanics and avoid back ache and soreness on your left side.
Dr. Michael C Remy, DABCO, CCSP is a chiropractic sports orthopedist who specializes in custom walking exercises for back pain and spine rehabilitation. His Walk Away Back Pain™ Program offers simple and effective back pain solutions through improved walking movements and techniques.
Disclaimer: The Walk Away Back Pain Program™ and all North Shore Health and Fitness Associates, Inc. ebooks, video series and courses are for general educational and informational purposes only and do not replace professional medical advice. This content does not establish a doctor-patient relationship. Always consult with your own doctor before starting this or any new exercise program, or changing your diet or supplements, as these changes may be harmful to your health. Exercise and changing posture and movement patterns carries a risk of injury. You perform these movements, stretches and exercises at your own risk. Stop immediately if you feel pain, numbness, tingling, dizziness or shortness of breath during any exercise. Modify or skip any movement that causes discomfort. The author and publisher disclaim any liability for injury, loss, or damage resulting directly or indirectly from the use of this content. Results vary by individual, and no specific outcome or cure for back pain or any other musculoskeletal pain is guaranteed.