Fix Uneven Low Back Muscles - Strengthen Your Weak Side
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- Опубликовано: 3 авг 2024
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Dr. Joe DeMarco, chiropractor and owner of OcraMed Health, discusses uneven low back (erector spinae) muscles.
It is not uncommon for individuals to have one side of their back strong and more developed than the opposite side. This muscular imbalance in the erector spinae muscles can sometimes lead to low back injuries.
Dr. Joe explains why this low back imbalance occurs. He then provides exercises to help strengthen the weak side of your lower back.
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 OcraMed Health, Dr. Joe DeMarco, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. OcraMed Health/Dr. Joe DeMarco makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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This immediately worked my weaker side in an isolated way. Thanks a ton! Gonna be incorporating this until I feel a difference.
Awesome! Keep me posted on your progress!!
Excited to try these for a longer time. These feel much better than other one sided exercises for lower back.
Good luck!!
Started these exercises after one session it relieved most of the pain on the right lower side of my back. Thank you so much
Great to hear!
Thank you so much!! ive been weightlifting with scoliosis and been so insecure about my muscle imbalance. So glad i found this video
You're so welcome!
Does it help you?
Same!!!!!!
Thanks man, I’ve been looking for a fix and finally found a good one I’ll start doing that
Happy to help! Good luck!
Sponsors now too!? Way to go Joe!!! Well deserved.💪🏾
Thank you my friend! Appreciate the support!
The side plank helped a lot . Thank you.
You're welcome!
im gonna keep this uo like youve said, i got in a real bad lowback injury playing soccer as a young kid, when i recovered one side of my back had been strenthend and the other was weakened.. a couple years go by and im getting upper back, neck and shoulder pain.. i realized seamingly since forever ive had the worst balance.. it dawned on me, this is whats causing my bodily aches and pains.. ima keep this up thank you!
It takes some time so just keep working on it! Good luck!
This is exactly what I needed thank you!!!!
You're so welcome!
Great video, Doc- thanks you very much!!
Glad you enjoyed it!
Tried it once and the results were amazing, thankyou so much for this exercise videos.
Happy to help!
Starting those excercises from tomorrow! Thank you for those incredible ideas and advice, you're great
Good luck!
improved?
Wanna know too
Improved?
Thank you so much man this’s bringing me hope to start oly weightlifting again
Best of luck!
Recently I have been bodybuilding; unfortunately, due to a previous wrist injury, I lost a bit of flexibility while lifting,. As a result, my erector spinae muscles have become uneven - today is the first day trying the exercise recommended in the video posted, and honestly, what a massive difference! it's absolutely amazing , thankyou soo much !
Happy to help! Best of luck to you!
Thank you sm for making this video!
Happy to help!
Joe thank you for making this video. I think it's just what I've been looking for. Will be doing this for months I'm sure.
Best of luck!!
Hey how's it been going for u? Any progress as of yet? Feel like they're evening out?
@@nerdypa Hi, thanks for asking. They still look very different, but I'm not managing to do the routine every other day. I feel stronger, and my posture feels different, - better too.
@@xanthedewsnap2105 any more updates ?
@@bobbyschneider1516 Hi! My back is still very uneven, I now realise the main problem is higher up in my middle -back, so maybe these aren't hitting the right spot.
thank you so much for this video!! super helpful
Happy to help!!
Starting today will be back to update thanks for the video
Best of luck!
Thank you! I have been struggling with this for months and this is the first helpful video.
Glad it helped!
wow these exercises are great thanks
You're so welcome!
Great tips on this video forsure
Happy to help!!
Great vid ty! What about people who have arm or leg discrepancies. Would you create a vid for those types of issues causing muscles imbalances?
Great suggestion!
This is a great video. I have always had an issue with a better developed left side of my lower back and abs. Things I can think of why it happened is from 5 years of carpentry and roofing carrying heavy loads on my right shoulder putting strain on my left side. Never put the time in to fix it. Maybe now is it. Thanks for the video.
Good luck!!
Same here! I think most of my sided strength comes from using rakes and shovels outside. usually 1 sided!
Great video
Thanks!
Great info and video!!! My left side is my weaker side and less toned.
Happy to help!!
I can feel how much more developed my right side is due to long term compensatory adaptations from all kinds of injuries. As a matter of fact, my right side is so much more developed that it is actually taking on too much load in terms of my body mechanics and it just keeps getting injured. I will be integrating these movement patterns. I will add that it may be beneficial to progressively load the exercise on the hip with some type of soft bagged weight. I've seen several products at my local gym that would fit the bill. Start LIGHT, with no weight at all for a few weeks then add 5 lbs and go from there. Thank you very much, Joe 🙏
Good luck!
did it help? im asking because im dealing with exactly the same problem.
@@alexandrschindler2710I think my issue is also in part structural. I kind of changed it up to doing side bends with a dumbbell with a staggered stance on a 45 degree hyperextension fixture. That definitely seems to be helping. I can load it with relatively heavy weight and get a really nice stretch out if that at the bottom of the eccentric movement. I would definitely recommend going to a physical therapist though.
Dr. Joe, you are clearly a guy who has gained an enormous understanding of the human body, not simply through an academic understanding of anatomy, but also by actually USING your body and experimenting to come up with new approaches. Would that more health professionals do that! Question: any problem with adding a light ankle weight when doing the second exercise?
Yes that would be absolutely fine!
I’ve always had a weaker side because of my scoliosis. I’ve even tried PT and still couldn’t seem to target just one side. First video I found helpful, thanks for being thorough.
Happy to help!!
Same because of mild scoliosis. This video is helpful
also looking at this because of scoliosis! 😂
Glad us scoliosis bros are sticking together
Same - scoliosis
I have been suffering from this for years. I used to carry my backpack on the right side for 15 years. This is the only video I found that addresses this topic. I will try it and let you know.
Thank you
Thanks! Keep me posted on your progress!
Thanks for mentioning the backpack thing. I used to do that to. I’m going to also start going on walks carrying a backpack on the weaker side as well. Maybe that will help too.
@@wesfarmer83 nooo. Don’t do that. That’s one of the reasons for my problem. Please use both straps of your backpack on each side. Then, follow the video instructions.
Any update on how your back is now?
Hello, can you share update on how your back is now?
Thank you Joe, this seems ideal. Going to use it over the next month, for some reason me right side is under developed. See how it goes 😀
Best of luck!
How did it go? I have the exact same problem
i have been workin with a client who has been suffering low back pain for over 30 years, the right side of her low back is super tights the muscles there feel super strong compare to the other side, i have been seeing her for 4 months, training only twice a week, i just started to notice some changes and wanted to look for some advice here on RUclips and found ur video, my technque is pretty similar to yours, sometimes i think i am not making any progress but then i remmember its been 30 years so i will keep on going.
Yes, it definitely takes time. Good luck!!
Thank you. I could really feel the burn
Awesome!!
Wow, my left (weaker) spinae suddenly pumped and became equal to my right! (Temporarily I know, but nice to see that the weak side could be awakened!) Completely overlooked the simplest exercises that we already know 😄 thank you so much!
Happy to help! Good luck!!
Thank you so much!!!!
You're welcome!
This is awesome! How about left side set of abs?
I'll see what I can do! Good luck!
Began to get lower back pain feeling pressure on my spine, only to realize recently my right side back muscle is stronger. I will definitely use these exercises.
Good luck!!
Any update?
This is awesome. Right now I can't do the regular side plank because the same weaker smaller side had a cervical issue that that I am also working out and conditioning. The regular side plank pinches me up. The leg lift rotation I can do. I had a subluxation that is recently released and is trying to normalize. So certain movements naturally irritate the cervical issue. I know I need the side plank, want to know the most simplified version, so I can work up from there. My left Erectors are 3x the size of my right and continue, through the thoracic, up to the cervical. Severe hypertrophy. Thank you sir.
Good luck to you! Keep me posted on your progress!
thanks for the video, I have this problem and also and a rib a bit inside on my strong side
Good luck!!
@@OcraMedHealth thank you
After 1st series i feel much better, i got some huge lumbar difference due to scoliosis, hope its gonna work well, will come back in few months to share the results, thank you very much sir
Best of luck!
Any update?
@@flyingpiglet yeah bro im not doin those like all the time but im doin side plank like avg 2-3 times per day and a lot of stretches and calisthenics in general right now, i have to say those excercises really do their job, they can really lower your stronger side pain if u have one due to overload (i play "high level" amateur football) and yeah, those are worth tryin in general
Great video. Do you have stretches for the developed side? Mine is bulky and tense
I have several videos on my channel for low back stretches and also fascial release work for the muscles in that general area (i.e. quadratus lumborum).
Thanks for the fantastically helpful exercises. One question, on the second exercise, will extending the left leg and twisting left work the right spinae erector?
No, left.
i only did the exercise once and I immediately felt less pain on the right side of my back, My left side is more developed then the right because i used to have bad form but I never knew how to train only one side of my back, this helped a lot
Happy to help!!
Man! The sideplank worked amazing for me, thank you!
Yes, side planks are awesome!
Let's start with this, I give feedback in the future
Good luck!!
hello, not only my lower back, but the whole back on the right side seems weaker, but more the lower back will help, will it help in this case or is it only for the weak side of the lower back and what would you recommend for the entire weak side of the back because of this and the spine goes to the right (I am 17 years old) I will be very grateful to you in advance many thanks
I’m gonna start today and in 30 days I will be back with updates.
Great!!
Really needed this
Good luck!!
Thanks man
You're welcome!
I think this will gonna work 👍🏽 m facing this problem since a decade
Good luck my friend!
thank you, i have fixed myself with low weight exercise.
I f***ked up when i started gym first time with ego lifting heavy dumbbell, i was able to lift those dumbbell but not in correct form so crooked my body and when i left gym it got worse, pain at random places and all.
Happy you are feeling better. Glad I could help!
Just subscribed
Thank you!!
I have scoliosis. I started working out again after a two year break about a month ago and I have been experiencing very bad pain on my bad side every single morning when I wake up and only when I get out of bed it starts to linger. I know a have asymmetry in my low back muscles but I thought I was targeting them in the gym. I just tried these exercises and man on the second I felt a very deep stretch. I really hope they help me because the pain is really bad 😢
Best of luck! Keep me posted on your progress!!
I want to check this before I start: If there is a curve in the lower back due to a muscle imbalance, is it usually towards the stronger side?
Thanks.
Usually the spinal curvature is what creates the muscular imbalance over time.
My right side is pretty non existent compared to my left. However, my lower trap muscle on my right side is also very small or weak compared to my left. Do you have or plan on making any videos on exercises that target the lower trap on one side? Thanks for this video by the way, I’ll be adding it to my work outs to help correct myself.
I'll see what I can do in regards to another trap video. Good luck!
I have the same issue on the left. Raised shoulder on the left also.
dude thank you
Happy to help!!
I developed an uneven back from using mixed grip deadlifts and not switching out the hands enough so I’m going to try this. Would I be able do the second exercise on the floor or do you recommend doing it from a raised position?
You can try it on the floor. However, I like it better the way I demonstrate it. Good luck!
In the bent over single leg hip extension can you intensify the exercise by weighting your arms?
There's really no need to intensify the exercise. I would just increase reps. Good luck!
This is really helpful! My left QL/Erector gets more "pump" and fails much faster than my right. I cant figure out if its stronger or weaker than the other side..
Does one side appear to be more developed?
Is there even more exercises like this?
You could also perform single arm rows.
Will try my best to follow this and I really hope it works! My right side is far smaller than my left and my right glute is smaller than my left, I also have a longer femur on my left leg which I think has caused my right psoas to be tighter and restrict firing of my lower right back and glute. I will try to come back to this comment with my experience. Do you have anything for increasing one sided external rotations for the hip?
Best of luck! Regards to hips, yes I have several videos for that.
The side plank kills my shoulders whether I hold if for two or 30 seconds. Any video links to strengthen my shoulders so I can sustain the plank position? Thanks!
Yes, have a lot of videos on my channel for shoulder exercises. Just did another one 2-3 weeks ago.
Hey Doc, would you do this before or after a workout? Before to activate the weakside, or at the end as a finisher??
Also, would it be wise to sub-out barbells squats while addressing this issue with some unilateral leg work, just to not compound the issue with really heavy load?? Thanks man!!
I would do these exercises after you train or on an off day. You could still squat if you want, but keep the weight light for awhile until you resolve the issue. Unilateral work is great to do. Good luck!!
@@OcraMedHealth Thanks for the response, Doc-- I really appreciate it!!
I have had a serious spasm in my right QL for about 4 years. I'm 58 and every chiro, orthopedist, pain doc and physical therapist has commented on how much more my left back is developed over my right. But noone suggests doing unilateral back exercises to even that out!! I'm so glad I looked this up on Google and found this. I will do this religiously and report back :)
Glad I can help Jack! Good luck and keep me posted!
Hey did these exercises help?
W
My problem too . My left is stronger and toned than my right. Hopefully this help even my lats.
Thank you so much for the video. In Korea, there is no video dealing with this problem. By the way, can the side back extension or the back extension help to balance the lower back? I'm going to correct the posture of the dumbbell row or the back squat. But I'm worried that I use more strength in the upright muscle on the strong side.
Thank you for watching! Yes, those other exercises, if performed correctly, can also help balance out the muscles of the back. Good luck!
Thanks for the video. While deadlifting I've felt soreness on the left side of my lower back, I also feel that side feels more 'muscular' when compared to my right side. So I will start these corrective exercises for my right side.
Great tip on filming yourself, I think -some weeks/ months from now- I will not only feel both sides of my lower back working in unison, but also any mechanical imperfections on my execution should reduce. Cheers!
Good luck! Let me know how the exercises work for you.
And? How did it go?
@@marcelvandenakker4181 It improved, though while filming myself I also found out that poor form was contributing to the pain I felt. Bracing/ engaging my core was key and I was not doing it!
I am using this exercises as part of my 'rest day' (which happens to be one day before deadlifts day), and this along with the core bracing has made the pain to almost disappear.
My spine is curved, from years of bad posture and degeneration. Didn't want surgery so getting in better shape is the only thing that has helped the back pain. The muscles in the side opposite of the curve are almost none existent, on the other side its nice and thick. So I hope by working the shallow side it may help straighten my spine a tad. Do you agree?
I do agree! Good luck Eric!
Hello fix muscles?
When doing a normal back exercise like back extensions, does the stronger side take over and get worked more as a result? If so, should I just stop doing bilateral exercises and focus on correcting my imbalance?
I have a video for uneven back muscles with different exercises. I would check that out if u feel like u have an imbalance.
Doctor, prob a dumb question but this is my issue and I seriously need to know…..how do you know which side is weaker? I know both my sides are weak, but one is wayyy weaker and now causing major issues with spine and other things.
My Spine is being pulled to the left, thoracic. My L QL also now feels really strained/painful. My right spinal muscles always feel thickened/tighter . I do massage it against the wall and it does ease up the pain on my left side ,however, I always wonder in the back of my mind, is my right side tight because of weakness and is my overstretched L side is overcompensating for my R ? This is my dilemma and not an easy fix. It’s also causing cervical stuff. So far no Pt’s/doc have had the experience to know. Thank you
Often one side of the back is overdeveloped. So you can actually see it when you look in the mirror. So you would want to try to balance this out by working on the underdeveloped side. Hope that helps.
my right errector is massive compared to my left and its bothered me my entire life. it actually causes my right arm to rest more onto my body awkwardly. thanks for the vid finally might be able to fix this. gonna work on the side planks but do you know of any weighted workouts to focus left errector? i want to work it hard asf
Hope you have made some progress. Good luck!
did it work
So the bent over the bar movement, is the leg that’s on the floor the side that’s working? Or the leg that’s in the air?
I assume leg down, like arm down for the plank, but I need clarity; please.
Leg that’s in the air is side that is working.
My dominant side still takes over for these are there any other recommendations for ppl with minor curve in the spine I think that’s why my dominant side keeps taking over.
I would give the exercise more time and really try to focus on contracting the correct muscles. Good luck!
Good
Thanks
I have imbalance on my right side. When I do this i feel it on my right side glutes and hams but my left lumbar. Are you suppose to be lifting the leg on your weak side?
Yes
i had an injury deadlifting almost two years ago and my right side has always been bigger since. I will start these today and come back in a month to tell you if i made any progress
Good luck!!
Hows the progress?
is this exercise sufficient to get the weaker size in proportion to the stronger one? or do I need to "add" more weights/resistance somehow? thank you so much for the video
Eventually you would want to increase resistance as you get stronger. Good luck!
@@OcraMedHealth thanks! how do you typically increase resistance on a side plank? would holding a dumbbell/weight on one side help?
@@StevenLiTV Yes, place the weight on the hip area.
When i walk, the left lower back is more active, i can use my hand to feel the muscle, while the right lower seems to not work. I guess the reason behind is the way we sit that causes this imbalances
Sitting is awful for everyone!
I have this stupid problem, my left side lowed back is visible weaker than right, perhaps my one foot ir more flat than the other i think thats the problem
Give the exercises a try and see if they help. In the meantime, I would have the issue evaluated. Good luck!
Hi sir thanks for the video. Should I choose 1 exercise or should I do both of those exercises?
I would do both unless one of them hurts.
@@OcraMedHealth at the same time sir?
@@OcraMedHealth and while I'm doing that can I still exercise my others muscles?
Not at the same time.
Yes, you can work your other exercises too.
On the last exercise. Which way should you turn to train the right hand side?
Stand on left leg with right leg extended. Turn to right.
For me it was my right foot in front of the other when I squat making my left lower back muscle strong and my right lower back weak I’m trying to fix this now
Good luck and let me know how it goes!
I think my imbalance has come from mixed grip deadlifts, where ive favoured on way of gripping and not the other. Ill try to implement these. How about one legged dumbell deadlifts?
That’s why I deadlift with a double overhand grip. I use a hook grip. One legged work is fine. Good
Luck!!
Starting it today. I know i have weakness on my whole right side from playing qb and throwing, as well as hockey. Any other exercises i can add to to this routine to strengthen right side of core, and to help pull up imbalances?
Side planks
Basically this is for someone who one feels one side erector/ lower back muscles firing during hinging, carrying etc. we should do this on the side we DONT feel working during bilateral exercises. Am i correct?
Yes. In particular, the weaker/smaller side.
Isn't the side plank useless if you don't add weight once it gets easy?
also would 1 arm dumbell RDLs also isolate one side of the back?
The side plank, when performed correctly, can be pretty challenging. I don't know a lot of people that add weight to this movement. But, obviously resistance can be added. One arm RDLs are also an excellent exercise.
This is probably a stupid question... But I get pain in my left side lower back (and somewhat down to my thigh), so my left lower back becomes tight and feels bigger than the right, which doesnt really feel like anything. Does that mean my right is the strongest and my left gets overused since it is the weakest or is my right weak so my left compensates?
Sounds like you are compensating and placing more stress on the left side. That is why the musculature is thicker on that side.
Yes, Doc, but the million dollar question is why that side is overcompensating?? Is it b/c of weaknesses on it’s side, and the other side is just stretched out trying to overcompensate for a weaker side, the thickened side?? This is my issue but not sure which is weakest, besides inhibited glutes and now a painful QL
My left side lower back is thick are these exercises are for it?
Yes!
I will try this and see if this actually will come in handy I have this issue actually
Good luck!
What's the progress?
I'm unsure which of my sides is the weaker side. I have my left side being super large and does all the work, but is weaker due to fatigue (almost always activated when sitting and such), then my right side seems normal but smaller
Build up the right side.
@@OcraMedHealth thank you so much!
Do you recommend doing this every day ?
Every other day is good.
Sir my erectors spinae of left side large and i think it also effect my gait plz help
Perform the exercises for the next 4-6 weeks.
Did 5 reps of the 2nd exercise to try out (my right side js weaker). Immediately felt my left glute medius, which is also very tight. im thinking due to overactive left ql and erector spinae, start spasming. Feels like Tension release, thanks so much. Gonna focus on this religiously and finally squat again without pain at some point
Best of luck! Let me know how it goes!
What's the progress?
Dang bud, seeing your body makes me want to get in better shape. My left side is under prsposanit, my right hip has been giving me grief for a year or more. And I wonder If that's part of the reason. I'm right handed and my body has been abused. I'm 22 and I probably feel like a late 50 or early 60 year old do to genetics
Best of luck to you! Start your training off slow and just keeping building up each day, week, month!
A lot of you all have the same issue as me. My left side has no muscles compared to right side. I can lift nearly the same but not even it sucks
Do you have an estimate of how long it may take to see progress?
It can vary. You should notice slight improvement each week. Good luck!
Can I do this everyday, or is it better to have a rest day between sessions?
Every other day is fine. Good luck!
My left back is bigger than my right. Which side should I do the exercises?
Focus on the weaker side.
Thanks for this video! I’ll do these exercises for a month and see how my underdeveloped side develops.
Good luck!
hey any updates?
@@shreyas8188 It was going well at the beginning until I caught covid. I'm just getting back to it training. These exercises made a difference with activation so I was able to keep the underdeveloped side engaged.
@@facebook1001 Hello, can you plase share a new update?
It’s also possible because if we sleeping only one side
I don't think sleeping is the cause of muscular imbalances.
Hi Joe ,
My lower back on my right side is bigger that my left.
It causes me pain when deadlifting , I’m sure it’s over developed from when I started using mixed grip with my right hand under for to long and didn’t change it up.
I will give your recommendation a try. However I’m kind of tempted to just deadlift the others way round with left hand under and right hand over to build up left side ?
Changing the grip might have an effect on your upper back (upper trapezius) muscles, but really won't help the lower back development.
Should I not do these exercises everyday? The lower back takes longer to recover so is it possible to overtain these muscles ?
Every other day is fine.