Lower back
Erector spinae, quadratus lumborum, multifidus, iliopsoas (deep)
Related muscles
- Erector spinae：Tight lower back, stiffness after sitting
- Quadratus lumborum：One-sided flank pain, worse with bending or coughing
- Multifidus：Deep ache beside the lumbar spine, lower back instability
- Obliques：Tight waist, pain when twisting the body, core compensation
Related acupoints
Massage and stretching
Massage method：Use the heel of the hand or the back of the fist to push and knead down both sides of the spine. Do not press hard in the first 24–48 hours after an acute sprain; rest first.
Relief stretches：Lie on the back and hug the knees for 10–20 seconds. Let both knees fall to each side for a lumbar twist. Add the cat-cow stretch.
Visceral referred-pain notes
Kidney and ureter: flank pain at the costovertebral angle that may radiate to the groin. Pancreas and intestines: mid to lower back. Bladder, uterus, ovaries, prostate: sacrum and lower back.
When to see a doctor：Numbness or weakness in the legs, loss of bladder or bowel control, injury or fever: seek medical care immediately.
Related meridians
Bladder Meridian of Foot-Taiyang、Governing Vessel (Du Mai)
Frequently asked questions
Can I massage right away after a back strain?
During the first 24–48 hours after an acute strain, avoid strong pressure. Rest first, then move gently and gradually.
When should I see a doctor for low back pain?
Seek care immediately for leg numbness or weakness, loss of bladder or bowel control, injury or fever.