One-Sided Lower Back Pain When Standing Up: Causes and a Safe Doorway Side Stretch

Introduction:

One-sided back pain when rising from a chair is a common complaint. Frequently, the Quadratus Lumborum (QL) or surrounding lateral trunk muscles become tight or overloaded due to prolonged sitting, posture imbalance, or sudden changes in movement. Evidence-based guidelines encourage early movement and targeted exercises as first-line management for non-specific lower back pain.

Possible causes:

• QL muscle overuse or tension

• Pelvis or trunk muscle imbalance

• Weakness in core and hip stabilizers

• Reduced joint mobility after prolonged sitting

Signs such as fever, urinary changes, numbness or weakness in the leg require urgent medical evaluation.

Home Exercise: Doorway Side Stretch

1. Stand beside a doorway and hold the frame with your right hand high, left hand lower on the frame.

2. Step your right leg slightly back, opening the right side of your trunk.

3. Keep your spine neutral, avoid excessive arching.

4. Hold 20–30 seconds, repeat 2–3 times.

5. Stop immediately if pain radiates down the leg.

Clinical recommendations:

• Stay active rather than rest for long periods

• Perform gentle stretching and gradual strengthening

• Consult a physiotherapist if pain persists more than 1–2 weeks

Co Recare Physio offers individualized assessment, manual therapy, and rehabilitation plans to correct the root cause.

Disclaimer:This information is for general education. Seek professional advice if symptoms persist or worsen