Why Do I Only Get Back Pain on One Side? How Physio Can Help

One-Sided Back Pain

Dealing with one-sided back pain can be both confusing and frustrating. Maybe it’s a dull ache that lingers on your right side or a sharp stab that hits your left side when you move just the wrong way. Whatever the case, it feels odd that only one side is affected, doesn’t it? But here’s the thing: lower back pain doesn’t always show up evenly. 

In fact, uneven back pain is surprisingly common, especially with today’s sedentary lifestyles and posture habits. Our back pain physiotherapy in Edmonton helps pinpoint the source of your discomfort and guide you through a recovery plan that makes sense for your body and your lifestyle.

What Causes One-Sided Back Pain?

Sometimes the reason is obvious, like lifting something awkwardly. But more often, it’s not what you did in one moment, but what you’ve been doing over time.

Here are a few common causes we see in the clinic:

1. Muscle Imbalances

If one side of your body is stronger or tighter than the other, your spine and pelvis can shift out of alignment. This may lead to lower back pain that feels more intense on one side.

Example: Sitting with your legs crossed the same way every day, or always carrying a bag on one shoulder.

2. Joint or Disc Irritation

Irritation or minor bulges in the small joints or discs of the spine can cause one-sided back pain on the right side or left side, depending on where the problem is happening. Sometimes this also radiates into the hip or glutes, which can be mistaken for a hip issue.

3. Back Pain from Poor Posture

Slouching at your desk, standing with your weight shifted to one leg, or always sleeping on the same side? These seemingly small habits can put more stress on one side of your back over time, leading to uneven back pain.

4. Injury or Overuse

If you’ve recently lifted something, twisted, or moved awkwardly, it might have triggered an acute one-sided back pain flare-up. Sports, home projects, or even gardening can be sneaky triggers.

5. Pelvic Alignment Issues

The pelvis is the base of your spine, and if it’s rotated or tilted, even just a little, it can cause muscle compensation and result in chronic back pain more noticeable on one side.

How Physiotherapy Can Help One-Sided Back Pain

Our back pain physiotherapy in Edmonton aims to chase the pain, but to find out what’s causing it and help you fix it, whether it’s related to posture, muscle imbalance, joint mobility, or daily habits.

1. Detailed Movement Assessment

We watch how you move, walk, stand, and sit to find subtle imbalances that might be putting uneven stress on your spine. We also check flexibility and strength from the hips to the shoulders; it’s all connected!

Functional Movement Screen (FMS)

We assess your posture, balance, and coordination using FMS to identify movement imbalances contributing to one-sided back pain or lower back pain.

Lumbar Spine Range of Motion Testing

Check flexibility in all directions to spot any limitations or asymmetries affecting your back on one side.

2. Manual Therapy and Joint Mobilizations

Using hands-on techniques, we work on the areas causing restriction or tension. This helps reduce back discomfort and restore mobility in stiff joints or tight muscles, especially when one side is doing more work than the other.

Soft Tissue Release & Myofascial Therapy

Target tight or overused muscles on the affected side to reduce muscle tension and relieve localized back pain on one side.

Lumbar and Pelvic Joint Mobilizations

Restores mobility and alignment in stiff or rotated joints that often cause chronic back pain on one side.

3. Modalities for Pain Relief

If needed, we may also use modality treatments to calm irritated tissues and get you more comfortable, especially in those first few sessions.

TENS (Transcutaneous Electrical Nerve Stimulation)

Provides short-term relief from back pain by stimulating nerves and reducing pain signals, ideal for acute flare-ups on one side.

Therapeutic Ultrasound Therapy

Improves tissue healing and reduces inflammation in muscles or joints, contributing to one-sided lower back pain.

4. Targeted Exercises for Strength and Balance

We guide you through a custom program with exercises that address your body’s specific needs. That might mean glute activation for one side, core stability, or stretches to release tension from overworked muscles. This is key for lasting one-sided back pain relief.

Glute Bridges with Unilateral Focus

Activates weak glute muscles on the affected side to restore symmetry and reduce lower back pain during movement.

Bird Dogs and Dead Bugs

Builds core stability and spinal control, helping manage uneven back pain caused by poor trunk coordination.

5. Postural Education and Habit Tweaks

We help you make small changes in your daily habits like adjusting your work setup, improving lifting form, or varying sleeping positions to support better alignment and prevent future lower back pain.

Ergonomic Coaching for Desk and Sleep Setup

We adjust the desk, chair, and screen setup to reduce poor posture-related stress that contributes to back discomfort on one side.

Movement Habit Re-Training (Postural Awareness Drills)

Reinforces balanced movement patterns through daily awareness drills, ideal for addressing back pain on the left side or right side linked to repetitive posture habits.

Let’s Help You Get Back to Balance

If you’re stuck dealing with back pain on the left side, right side, or just a constant ache that keeps returning to one area, don’t ignore it. Your spine shouldn’t have to work unevenly, and neither should the rest of your body. Often, a few guided adjustments and targeted exercises are all it takes to feel balanced and supported again.

At Granville Physiotherapy, we provide personalized back pain physiotherapy in Edmonton to help you find lasting relief from chronic back pain, correct muscle imbalances, and improve posture. Whether it’s due to movement habits, alignment issues, or just life wearing you unevenly, we’ll help you get things back in place and feeling good again.

You can book your online appointments even now!

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