One-sided lower back pain is often the result of an underlying pelvic rotation. When the pelvis is rotated, the body naturally tries to compensate to maintain balance and keep the torso centered. However, these compensation patterns can lead to increased tension and compression in the lower back.

To bring the body back to center and relieve that stress, the hip must be able to internally rotate and extend effectively. If you’re missing hip internal rotation, the body may try to make up for it with movements like a hip hike or excessive lumbar extension (back arch)—both of which can overload the lower back and potentially lead to pain.

The solution is to first restore true hip internal rotation, followed by hip extension to help guide the pelvis and body back toward neutral alignment. When we improve these foundational movements, we allow the body to offload the lower back and distribute force more efficiently.

Here are three key exercises to help relieve tension, restore natural motion, and reduce one-sided back pain:

1. Cross Connect with Hip Extension
   This drill helps lengthen the backside of the hip, reducing tension while promoting both hip internal rotation and extension.

2. Front Foot Elevated Split Squat with Rotation
   This movement opens the backside of the pelvis and encourages the body to rotate back toward midline.

3. Cable Lift with Lateral Lunge
   This exercise decompresses the hip, improves hip extension, and enhances rotational control as the body moves back toward center.

By targeting the root cause—pelvic rotation and limited hip mechanics—you can address the source of one-sided lower back pain and move more efficiently with less discomfort.