How can I tell which lower back muscle I might have strained?

Lower back muscle strains typically affect one of three main muscle groups, and identifying which muscle is strained depends on pain location and movement patterns:

• Erector spinae: Pain runs vertically along either side of the spine, worsening when bending forward or straightening up.
• Quadratus lumborum (QL): Pain sits deep in the lower back near the hip, intensifying with side bending, twisting, or prolonged sitting.
• Multifidus: Pain feels deep and localized close to the spine, often triggered by rotation or standing for long periods.

Additional clues include muscle stiffness, tenderness when pressed, and pain that eases with rest but returns with activity.

Because symptoms can overlap—and back pain sometimes signals more than a simple strain—it's worth getting a clearer picture before deciding on next steps. A free, instant, online symptom check can help you pinpoint the likely cause based on your specific pain pattern, flag anything that warrants medical attention, and guide you toward the right care. It takes only a few minutes and could save you days of guessing.

Reviewed for medical accuracy: 07/15/2026