How to Relieve Lower Back Pain

Even though I’ve been training in the gym for several years, I still sometimes experience those dreaded “shots” of pain in my lower back. You know the feeling — when you bend over the wrong way, and it suddenly feels like something inside you just snapped. You freeze in one position, unable to breathe properly, afraid to move an inch. That sharp, unforgettable lower back pain instantly humbles you. So, how do you relieve it?

First, let’s understand where this pain comes from. In my world — lifting weights, doing deadlifts without a belt, or simply skipping a proper warm-up — this is a classic recipe for disaster. It often happens because of a pinched nerve caused by an imbalance in the stabilizing muscles of the lower back. When one side of your body works harder than the other, it can lead to nerve compression and severe spasms.

About fifteen years ago, I went through a difficult time — a lot of stress, poor nutrition, and zero recovery. I “threw my back out” five times in a row. Each time, the recovery took anywhere from two weeks to two months. I even considered surgery. I used heating creams, rubbed the sore area until it burned, but that rarely helped.

The most embarrassing episode happened not at the gym but at home. I was cleaning my garage carpet with a mop, moving too aggressively — and suddenly my back locked up. I barely made it to the bed but couldn’t lie down properly. I ended up lying face down, legs hanging off the side, because that position caused the least pain. After thirty minutes I realized I simply couldn’t get up. When my wife returned from the store, she found me half-paralyzed and begging for help. We went to the doctor, and they prescribed muscle relaxants and creams, but it only offered temporary relief.

After another painful episode, I decided to visit a Thai massage salon. They twisted, pressed, and kneaded every inch of me — I felt great for one day, but the pain always returned. Then I finally met a real wizard, a manual therapist, who not only relieved my pain but also explained why it kept coming back and how to prevent it.

Which Muscle Causes Lower Back Pain

According to my therapist, the real culprit wasn’t my back itself but weak gluteal stabilizers — particularly the gluteus medius and gluteus minimus muscles located in the upper part of the buttocks. When these muscles are weak, they fail to support the spine during movement, forcing the lower back to take on the extra load. That imbalance can trigger spasms and nerve compression, leading to severe pain — especially after deadlifts or any workout involving bending over.

To fix lower back pain, you need to strengthen those stabilizing muscles. My therapist recommended the abduction machine — yes, that same one often occupied by women at the gym. Don’t be shy; it’s one of the best ways to build support around your lower back. Do high-rep sets (20–30 reps) with light to moderate weight and rest for 1.5–2 minutes between sets. You’ll feel a burning sensation at the top of your glutes — that’s the area that protects your lower back.

Include this exercise in your leg day routine, ideally after your calf workouts. Over time, it will dramatically reduce your risk of lower back pain after workout or bending over.

How to Fix Lower Back Pain Right Now

If you’re currently in pain, I understand exactly what you’re going through. I tried creams, massages, even begged my wife to rub my back — but what truly worked was deep glute massage. You need to apply strong pressure with your thumbs or a massage gun directly into the upper glutes, near the bones. It might leave bruises, but the relief is real. Once I started doing this, the pain gradually went away. I now use this technique as a warm-up before training to prevent new injuries.

Strengthen your gluteal stabilizers, don’t skip your warm-ups, and you’ll not only relieve lower back pain but prevent it from returning. I learned it the hard way — but if you start today, you won’t have to.

Take care of your back. It’s the foundation of every movement you make — whether it’s a heavy deadlift or just cleaning your carpet.