Low Back Pain: Here’s How Physical Therapy May Solve It
Studies show that up to 84% of adults experience low back pain at some point in their lives. With odds like that, it’s rarely a question of if, but when.
Low back pain can appear suddenly after lifting something heavy, or it can build slowly over time. It may stem from muscle strain, degenerative changes, or traumatic injury. At Rehab 2 Perform, we specialize in identifying the root cause and building a clear, performance-driven plan to get you back to doing what you love.
Today, we’re focusing on one of the most common causes: lumbar muscle strains.
What Is a Lumbar Strain?
A lumbar strain occurs when the muscles of the lower back are overstretched or torn. It’s important to clarify terminology:
- Strain = injury to a muscle
- Sprain = injury to a ligament
Most lumbar strains are Grade I or II, meaning they respond well to conservative treatment like activity modification and physical therapy.
The muscles most often involved include:
- Erector spinae (spinalis, longissimus, iliocostalis): Help extend the spine and keep you upright.
- Quadratus lumborum (QL): Assists with side bending, rotation, and spinal stability.
When these muscles are irritated, even standing tall can feel difficult.
Symptoms of a Low Back Muscle Strain
Low back strain symptoms vary but often include:
- Stiffness and reduced range of motion
- Dull aching or sharp discomfort
- Muscle spasms
- Pain that radiates toward the hips or glutes
- Postural changes to avoid discomfort
Because the lower back connects directly to the hips, pelvis, and upper spine, compensation patterns can lead to secondary pain in the neck, hips, or SI joint.
That’s why proper evaluation matters.
How Physical Therapy Evaluates Low Back Pain
At Rehab 2 Perform, every plan begins with a comprehensive physical therapy evaluation. We assess:
- Lumbar flexion, extension, rotation, and side bending
- Hip, hamstring, quad, and shoulder mobility
- Core strength and stability (front, side, and posterior chain)
- Total body strength and conditioning
Low back pain rarely exists in isolation. Restrictions in the hips or hamstrings often increase stress on the lumbar spine. Our goal is to determine:
- What you can currently tolerate
- What your performance goal is
- What’s limiting you from getting there
From there, we build a strategic plan.
Phase 1: Restore Mobility
Early rehab focuses on restoring movement safely and confidently.
Common exercises include:
- Cat-cow variations
- Prone press-ups
- Quadruped rotation drills
- Half-kneeling quad stretches
- Pigeon pose for hip mobility
- Hamstring mobility progressions
We begin with controlled, isolated movements before progressing into combined, functional patterns. Mobility isn’t about forcing range — it’s about restoring confidence and control.
Phase 2: Build Core Stability
Core stability is essential in low back pain recovery, but it’s only part of the solution.
Common exercises include:
- Front and side planks
- Bird dogs
- Dead bugs
- Pallof presses (anti-rotation training)
- Controlled back extension progressions
These drills teach your body to resist unwanted movement while maintaining a neutral spine. The goal isn’t just strength, it’s durability.
Phase 3: Strength Train with Purpose
One of the most overlooked aspects of low back rehab is general strength training.
Research consistently shows that consistent physical activity improves outcomes in low back pain recovery. At Rehab 2 Perform, we reintroduce:
- Squats
- Hip hinges
- Push and pull variations
- Loaded carries
- Total body conditioning
Even when the legs and arms are doing the work, the core and lumbar spine must stabilize. That’s how we “sneak in” resilience training early in rehab.
We take a conservative approach at first: low intensity, controlled range, gradual progression. Consistency beats intensity every time.
It’s better to leave a session feeling like you could have done more than wishing you had done less.
Why Rehab 2 Perform Is Different
Low back pain is common. Believing nothing can be done about it is not.
Our approach blends:
- Biomechanical precision
- Performance-based strength training
- Individualized programming
- Education and long-term strategy
We don’t just calm pain. We build capacity.
Because you’re not here just to rehab. You’re here to perform.
Low back pain have you sidelined from sports or just daily life? Consider a Free Physical Therapy Consult with our Team. Get Started HERE
FAQs
How long does a lumbar strain take to heal?
Most Grade I or II strains improve within 2–6 weeks with proper treatment and progressive loading.
Should I rest completely if I have low back pain?
No. Complete rest can delay recovery. Scaled, guided movement improves outcomes significantly.
Is core strengthening enough to fix low back pain?
Core stability is important, but mobility and full-body strength training are equally critical.
When should I see a physical therapist for low back pain?
If pain persists beyond a few days, limits daily function, or keeps returning, a PT evaluation is recommended.
Can low back pain radiate to the hips or glutes?
Yes. Muscular pain from the lumbar region can refer into the SI joint and gluteal area.
About Rehab 2 Perform
Rehab 2 Perform is a cutting-edge health and wellness company changing expectations of the healthcare experience. With 14+ locations across the DC, Maryland, and Virginia region, R2P delivers a gym-based, movement-driven approach to rehabilitation and performance. The company’s team of physical therapists is dedicated to helping individuals of all ages and abilities move, feel, and perform better for life. Schedule Now
