Which muscle is causing my lower back pain?
Most everyday lower back pain is muscular. A specific muscle along the spine, in the hip, or deep in the core is usually doing too much of the work. Here are the muscles that most often cause lower back pain and how to confirm yours on a 3D body model.
Find your muscle on the 3D model →Muscles that commonly cause lower back pain
- Erector spinae — The long muscles either side of the spine. A band of pain along the low back that worsens with bending, lifting, or standing too long.
- Quadratus lumborum (QL) — Deep one-sided ache between the lowest rib and the pelvis, worse when standing or leaning to one side. A very common "threw my back out" culprit.
- Gluteus medius — Pain across the side of the hip and low back that flares with walking, stairs, or standing on one leg.
- Psoas / iliopsoas (hip flexor) — Deep front-hip and low-back tightness worse after long sitting; pulls on the lumbar spine.
- Piriformis — Deep buttock pain that can refer down the leg (sciatica-like) when tight.
How to find your exact muscle
- Open the free Zevahealth AI 3D body model.
- Tap the spot that feels sore.
- See the likely muscle contributors light up.
- Isolate each one to compare and confirm the real source.
- Get targeted relief exercises and move through them with the AI form coach.
Frequently asked questions
How do I know which muscle is causing my lower back pain?
Tap the sore area on Zevahealth AI's 3D body model. It highlights the likely muscles — such as the erector spinae or quadratus lumborum — and helps you confirm the source, then suggests relief exercises.
Is lower back pain usually muscular?
Most acute, everyday lower back pain is muscular and improves with movement and targeted exercise. Zevahealth AI helps you identify the likely muscle so you can train it correctly.
When is lower back pain serious?
Seek care for pain after a fall, pain with fever, numbness or weakness in the legs, loss of bladder/bowel control, or pain that keeps worsening. Zevahealth AI is not a substitute for medical care.
Related muscle pain guides
Zevahealth AI provides suggestive, general-purpose movement guidance for everyday soreness. It is not medical advice and not a substitute for a qualified doctor or physical therapist. See a professional for severe, persistent, or worsening pain.