Is Your Lower Back Causing Knee Pain?

Is your lower back causing knee pain or is your knee pain causing your lower back pain? It is quite a “chicken or egg” scenario…

When you experience knee pain the first place you would think to look it at the knees…

That would make sense now wouldn’t it?

But is this really the case? Let’s take your car as an example. You are driving down the road and the oil light goes on in your car…so do you think that the oil light is the problem? No, of course not, that would be silly, however when you are just looking at your knees when you have knee pain you might be doing the very same thing!

So now let’s look under the hood, so to speak…Back and knee pain psoas muscles

Think of your body like a chain and you have heard the old saying, “a chain is only as strong as its weakest link.” So when your knees begin hurting, we immediately think that the weakest link is in the knees. However, let’s for a moment consider that the tension in the chain may have moved to a different point along the chain. The part of that chain that I am talking about is your lower back. Attached to your lower back are the two largest and strongest muscles in your body, your psoas muscles. When these muscles are pulling really tight they pull forward and down on your lower back creating tension in your pelvis. As this happens guess what part of your body needs to pick up the slack?

Yep that’s right! Your Knees!

All the pressure now is forced into your knees, your meniscus must pick up the slack, and as this begins to wear and tear it causes KNEE PAIN…

So yes your back and knee pain can be related.

See the picture in this post [below]. It is a standard nerve function chart used by chiropractors to pin point areas of the body that hurt and how they correspond with the spine. This is a very useful tool for any knee treatment protocol to take the pressure off of the knee and redistribute the tension to the rest of the body relieving knee pain.

Click here to see the nerve function chart.

So if your knee treatment is only looking at strengthening the muscles in your legs to help with your knee pain...
1.) Your knee treatment is not taking into consideration the "bigger picture" of what is going on in your body creating your knee pain to begin with
2.) Your knee treatment is really not going to help you in the long run...(Aka "job security" for anyone who is only looking at your knee to solve your knee pain)

In essence when you begin to strengthen the legs to address your knee pain you are essentially re-enforcing an already dysfunctional tension pattern in your body causing your knees to hurt.

Don’t take my word for it. Try it yourself. Stand up straight…see how your knees feel…walk around the room a little…go up and down some steps paying extra close attention to your knees and how they feel…

Now try the very same exercise bent over (as if your psoas muscle is tight). See how your knees feel…walk around the room (bent over)…go up and down some steps bent over and see how your knees feel…

This is an easy test of the relationship between back and knee pain.

If you already have knee pain when you try the first exercise there is a good chance that your knee pain will be reduced…

The key is to lock this functional tension pattern in place and make it permanent so the tension in your body is balanced the way it is supposed to be…

Approaching your knee pain any other way is cheating yourself and depriving the quality of life for you and your loved ones…

Bill is “The Knee Pain Guru” and The Best in the World at Eliminating Knee Pain without Drugs, Shots or Surgery.”

He has over 26 years of martial art and body work experience understanding movement and tensions patterns that lead to physical pain.

Bill’s believes the nervous system is the key to the body’s healing and the bridges the gap between what we currently know and the infinite possibilities of what we don’t know yet how the body can heal itself. Coupled with comfort this combination creates the shortest distance between a life riddled with pain to a physical life fully mobile and self expressed.

“You can’t think your way out of pain. Pain is not rational and doesn’t care what you think. You must feel your way out of pain through comfort. Through the weeks, months and years of injury and compensation patterns built up in your body limiting your movement and making you feel older than your years.”

His unique ability of identifying the blocks that keep people stuck in pain and skillfully removing them allows for lasting change and a new reality for his clients…

===> Click here to setup your Knee Pain Strategy Session with me and learn <===

– The cause of the “Pain-Tension Loop” and how you think, move and feel about your knees…

– How to use “Pain-Pattern Interrupts” to break the “Pain-Tension Loop” and get relief immediately…

– How to include this in your daily life in only 20 minutes a day…

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Hannan Ahmad

The interconnectedness of our body’s systems is profoundly demonstrated in the relationship between the lower back and the knees. This piece astutely reminds us that pain’s root cause may be distant from its manifestation, challenging the conventional wisdom of addressing symptoms in isolation. It underlines the importance of the psoas muscles and their significant role in this interplay. A holistic perspective, as presented here, might be the key to truly understanding and addressing chronic pain.

Laurielee A Richmond

In 2015 I had thermal shrinkage of my acl in my right knee. I have no idea how it happened, other than I have a lot of low back and hip issues. I am having the same pain as before, but there is no significant instability of my right knee. My back on the other hand is very painful and causes me a lot of distress. I have dealt with this pain and had many MRI’s and Xrays, as well as gone through physical therapy several times as well as go to a Chiropractor one to two times a week.… Read more »

Graham Goldswain

My mother is and had Shingles and now Bel- POLSE now for the past 4 days she’s now Experiencing serve pain and she’s having difficulty in walking to due to Bel-Polse this has made her loose her movability in her left leg she’s struggling badly and she’s 90 years old what do you suggest please it’s unbearable can she visit you how can you help please


Hi I had a fall backwards closing an old very heavy sliding door for horse stables I park my car in there as there are now as it used to be horses in there with the previous owners when I build up speed to slide it shut the handle gave way and next thing I knew was lying on my back on a pile of concrete with thee handle still being clutched. There was no one else around , but I managed to get up and go back into the house. I just took painkillers, I just had a brain… Read more »

Zach Stone

I’ve been dealing with knee pain since November of 2018. The symptoms have pointed to an IT Band injury and possibly a hamstring injury of some sort. I’ve been going to physical therapy since March and I have had some improvement. I think the IT Band issue is better, but there is still something wrong. Now my pain is focused around the fibula head. I was told that is where the hamstring, IT Band and nerves all connect to the knee/lower leg. This morning while at the gym, I felt pain in the normal area around the fibula head, but… Read more »

Thanks for sharing this, I’m trying to stand straight on the bus unlike before standing straight only with one feet which I think have affected my spine…

Steve rosa

I had TKR almost 5 1/2 months ago , thought I was improving until 1 1/2 months ago when knee pain hit a 10 whenever I put weight on it or try to walk. Doctor tells me it’s pinch nerve in L5 on my right side. Knee replacement was on left. Is this even possible? HELP

Bill Bargar

Bill, I got an appeal in thru VA to connect my left knee injury as a secondary condition due to my hips and lower back injury which are both Service connected. My right knee is also serviced connected and I had total knee replacement in 2015. I was reading this article and seeing what you said there I should be able to get it connected. What do you think? I have a lot of issues with this knee. I’m bone to bone grinding. I need it replaced but I’m still waiting in the VA. THANK YOU FOR THE INFORMATION! Feel… Read more »


So when a muscle is tight over a long periode it is usually weak right? So by strengthening the psoas major you take the load of the knees?

Allen Michael

It seemed as if the knee and the back pain is totally unrelated and very far from one another to affect each other. Your point is very valid and it does make sense though! Thanks for sharing, Bill!


Hi I am 44 years old, experiencing right knee pain outer aspect. i was physically active and started serious running 6 months back, and progressed very fast from 7 km to 17 km in just 3 weeks, meanwhile i was also doing extensive high intensity training at gym and weekly hikes.I developed pain right knee after 3 weeks. Orthopedic on seeing my xray knee detected osteoarthritis and gave me steroid shots. . Took consultation from sport physician and chiropractor who recommended knee strengthening exercises. presently my chiropractor made me understand that that my low back ache and knee pain are… Read more »


Hi Bill, I’ve had knee pain in both knees for going on 4 years. MRI over the 4 years have show the knee joints to be in good condition. Cortisone, Blood Platelet Treatment, Suplaysn One extensive strength and conditioning and physio have not worked to solve the problem. Pain comes on when I am sitting for a long period (at work sitting in a bad chair, long flight etc) or cycling. I find the gym helps relive the knees as does walking on mostly flat routes. Lower back feels weak at times and gets tired really fast when bending over,… Read more »

Leigh Ann

Do you think my knee and back pain are connected. Do I really need knee surgery. Question and history above

Leigh Ann

Hi Bill About 5 years ago I had an MRI of my lower back and left knee. Buldging disc and a slight tear in left meniscus. Physical therapy helped relieve everything. Went dancing recently then couldnt walk on left knee. Had a 3D MRI I have a tear that requires surgery. While waiting for surgery I started having digestive problems that went from my abdomen to my back. Bloodwork came back healthy. Then I tried to climb in hubbys truck and I could sit my back hurt so bad. Went into his gravity table hoping to relieve the pressure I… Read more »

Leigh Ann

Do you think my knee and back pain are connected. Do I really need knee surgery. Question and history above

Bernadett Sine

Hello there, I am 37 years old, 5’2″ and 104 lbs. About a year ago I started working out with heavier weights and have been doing glute-focused exercises such as barbell glute bridges (currently at 160 lbs), barbell hip thrusts (155 lbs), romanian dead lifts (110 lbs), split squats (50 lbs), fire hydrant (25 lbs). In the last 6 months I noticed that my lower back has been very tight, no pain but just tight and cracks a lot when twisting my upper body. the right side feels a lot more tight than the left side. About 10 days ago… Read more »


Hi Guru ji,

I am from India and my mother in law is suffering from pain from under her buttocks to her knees through her thighs. The doctors have told her its due to disc problem. Can you please tell what type of exercise and how long it will take to get over this problem.



My 18yr old daughter gets really bad knee pain which spreads to her lower back and heels after only standing for about 30 mins, this is causing her great distress. We are currently going to physio but nothing seems to be helping, the pain.

The doctors just try to get her to take strong pain killers but this is just masking the symptoms not finding out what is causing it.


What would you advise us to do, should i see an oesteopath or a chiropractor, or even both I just want to do all I can to help her.

Charles S. Jones

Bill I had been suffering on my lower back and I was told by the doctor that I have a pinch nerve and this back problem occurred last 1989, we were doing a air assault army training by helicopter. No one noticed that I was not wearing gloves even do I never noticed myself that I don’t had gloves on and I let go the rope about 60 feet from the ground and I dropped so hard to the ground on my back with a ruck suck on it and helmet on. I had a 3 degrees burn on my… Read more »


My dad, 79, has had back issues since I can remember. He started getting injections maybe 10yrs ago and it has helped, but no cure…he now take a plant based product that I am a distributor for and has had no back problems in over a year, but his knees keep him up at night. He also is walking like he is afraid he may fall because of his knees. He is a marine and so he complains very little, but the not sleeping is wearing on him. The relief he takes for his back is not helping the knees.… Read more »

Deki Wangmo

Please need help. Hi I am Wangmo 24, and I have been suffering form back pain, keen pain and thigh gap(v) part and sometime the pain even goes to my shoulder. I observe that it’s not exactly the pain but it’s kinda Numness and then pain. So I offen ask my fren to do massage and it makes me relax but it last for a few minutes only. And initially I thought it’s because of the change in weather as I moved in a hot place and I am using A.C. in my room which is very chill. My email… Read more »

Cadina Antonia

Hi i have been having these sharp pains in my knees before, during, and after volleyball, and also back aches everyday that leave me feeling like an old lady but im only 15 and i dont understand why this is happening i am always hydrated, stretch and roll out but it still happens


I have a curve in my spine but have always been ok until now. It started with my first migraine about 6 months ago because my shoulders were so tense for so long. I went to the chiropractor and since then my shoulders have improved and I haven’t had any migraines. But then my lower back started to hurt every time I spent more than 2 hours standing, just from everyday things like cooking / cleaning. I get regular massages (like every 2 weeks) but lately I have not been able to fully get rid of the pain. Yesterday my… Read more »

Naomi Richard's

Okay i have a messed up knee and i walk funny to reduce the amount of pressure i put on my knee. Now im having pains im my lower back everytime i walk. Is there anyway i can stop the pain in my back without having to move my knee?


First of all I would like to state that I have never suffered with back pain before – actually I would go as far to say I have a pretty strong back… But here is my inquiry: About 2 weeks ago I started getting a slight stabbing pain in my lower right back, in the area of where that dimple is. maybe slightly below, but this only occurred when standing still. If I walked or sat down, nothing at all . Over the last 10 days it has got steadily worse. Then about a week ago I got a pain… Read more »

Hai Ping

I have lower back pain with uncertain area since last year I sprained my back when I tried to pick thing up. For your information I had hurt my back 4-5 years ago while playing badminton, but it was a minor sprain which got fine after weeks. I went for x-rays and even massage therapy but it don’t get cure. This issue stops me from sporting because I would feel chronic pain after sport , but not during the sport. My back is typically tight and I feel pain when I bend down. Recently I found out my right knee… Read more »

gaurav kasar

hii…I am 19 and was diagnosed with disc bulge at L3 – L4 AND L4 – L5 about 6 months ago, I regularly did all the mckanzie exercises prescribed by orthopaedic doctor and now I have significant relief and lower back hurts very less, all this is on my left side but I don’t understand why do I have mild discountinous paib in my right knee, and do DISC bulge 100 % curable?


Hello I live in Oxofrd in the Uk. I injured my lower left back when I fell against a wall. This was three weeks ago. I am 60 years old. Over the next three weeks it became more difficult to get out of bed, bend over to get dressed. Went to see an osteopath for an initial diagnosis. Last Wednesday on the loo something clicked in my lower back as I try to, well you know. I could hardly moved and just about managed to stagger to bed.After four days in bed ice packs, heat treatement and pain killers, I… Read more »


I am also suffering from lower left back pain and left knee pain but sometimes it occurs in both the knees i am having a really bad time.. Plz suggest me something


I have been experiencing some knee pain for some years now. One minute I was active, in the gym, running up stair and another minute I was crying out for pain. It started with my lower back pain and then and sharp pain in my buttocks and back leg. I went to the doctor and I did and MRI on my back and was told that I have minor arthritis in my lower back. I did X-rays for my knees and was told the everything was fine. The pain in my lower back has since subsided and there remains the… Read more »


I started doing the “Plank” exercise. Within a week my knee pain and lower back pain was gone, I felt 20 years younger! I’ve had no injuries or surgeries to my back, just getting older. Talk with your doctors and ask them if this is right for you to try!


Hi Doctor, Last 2 years i am having severe back pain and my MRI Shows “The central portion of the cord shows hyperintense signal on t2 weighted sequences with patchy areas of hypointensity within, extending from c7 to D11. The psterior columns are spared. cord is mildly swollen at c7 to D3 levels and D10=D11 level. the involved area shows isointense signal at T1 weighted sequences and show no enhancement on post contrast study”. here the doctor havn’t suggested any surgery. I am using Defcort for last 6 months. I am having Constipation and bladder problems and now started the… Read more »

Melissa Ackerman

Hi! I have serve lower back pain caused primarily by scoliosis surgery I had a few years back. As the curve in my back has gotten worse, I have started to feel crazy pain in my knees. You say the two are connected? That would make sense.


I’m interested in find out information regarding my knee pain. In the yr. 2009 I had a spinal cord stimulator implaint for sever multi degenerative disk dease. The stimulator has helped my back pain. Over the years I have had sever pain behind my right knee. Last yr. I went in to have my torn munisus repaired. They can’t do an MRI because of my stimulator implaint. My knee pain is getting worse. Could my knee pain be from a baker’s cyst? And wouldn’t the doctor had seen it when they repaired the torn munisus? Or is my knee issue… Read more »

Veronica Lamp

This has been enlightening! I have been having low back pain since a fall while pregnant in 1985. No testing was done at that time. During my second pregnancy I was down flat on the floor four times for at least a week at a time. After the birth I seemed to go back to normal with only mild low back pain. Two years ago my pain worsened to the point that I hurt all the time and I began haveing left knee pain all the time with what feels like electrical shooting pain if I knelt on it. An… Read more »

lisa bate

HI I have lower back pain which seems to be connected to a pain running from the lower back round to the front of my knee and ending in the sort of soft dimple just under the knee cap and sort of to the outer front part of the knee, this is not a constant pain. My lower back pain is like a really bad toothache and whilst its not there all the time standing for any length of time sets it off and then my knee joins in, this pain is also like bad toothache. I also get some… Read more »

Ben Leaney

Hi, I know this post has been on here for a long time so I’m not sure if anyone’s able to help me. A couple of years ago I got into running – something I had never been into before, I couldn’t see the point of running for the sake of running. Anyway, I got into it and over 6 months or so I built up from doing 3-4km to taking part in 10km runs and after that even contemplating a half marathon. Then, after one particular run (off-road) I felt a burning sensation in my right knee. I iced… Read more »


is there any remedies that could heal my back pain as well as knee pain? will this affect my sports activities?

Knee Pain Support Team

Hi there,

Thank you for your message.

Please take a look at the link below. This may help you out.


Customer Support

Yolanda Kinnety

I had a MRI which showed I have a lumbar problem, L1-5, and I see a specialist who.have given me 3 cortizone steroids injections which they all work for less than a week and pain always comes back along with pain somewhere else. Like the first back injection I had my hip started hurting plus tingling & numbness to my legs. The second on i got worked for a few day but pain came back more intense on my left side hip. I had the third injection and when i went to bed that night I woke with both knees… Read more »

Knee Pain Support Team

Hi Yolanda!

Thank you for reaching out to us.

I can definitely understand what you are experiencing and I want to get you help! I have submitted your question to Bill and he will address it in his next live call which you can access here:

Feel free to reach out to us for further assistance.


Customer Support


I had a teared meniscus on my left knee years ago during a badminton tournament and since then I constantly have knee pain around the kneed cap. The has affected my ability to participate my favorite sport. I started going to spinning class 2 years ago,hoping to strengthen my knee muscles. In stead, my right knee also experience the same sharp pain. I have seen chiropractors, physiotherapy, acupuncture, and muscle strengthening and nothing seem to work. Now I experience knee pain when working up and down stairs but it is frustrated to see the poor performance in playing badminton. Lately… Read more »

Knee Pain Support Team

Hi Lee,

I’m sorry to hear what you are experiencing and I can definitely understand your concern. I suggest starting off with the Comfort Zone stretches on the link below and then moving onto Stop Your Knee Pain Now!

Please feel free to reach out to us for further assistance.


Customer Support


I have been having these pains for over a year now, one morning i woke up and all of a sudden I was in pain. I am 33yrs old and relatively active. I go to the gym but i dont feel like I over do it. The pain first started in my lower back and it was radiating in my buttocks and down the side of my leg. I went to the doctor did x-rays and they could not find anything. They then decide to do an MRI and then the MRI showed that I had a minor arthritis in… Read more »

Knee Pain Support Team

Hi Molly,

Thank you for your message.

I’m sorry to hear what you are encountering. I suggest that you try Bill’s program the Comfort Zone. You can check it out here::

Please feel free to reach out to me for additional assistance at


Customer Support


OK what do we do? I first went in to the doctors about 5 months ago with knee pain no back pain, I then hear a pop weeks later I go to ortho doctor and I torn cartliage and went to therapy things started getting better untill I started walking more again, now lower back constant pain and both knees hurt and the one with the cartliage still hurts, he says I have arthritis and I take mobic a for the swelling. But my question is what else can I do I’m only 37 years old I had a active… Read more »

Knee Pain Support Team

Hello Mary, Thank you for reaching out to us. I’m sorry to hear that your still experiencing pain. Have you tried The Comfort Zone Stretches yet? These are really good exercises to break up scar tissue and will help you create comfort in the knee joint (only the knee) by systematically working with the tiny movements in the knee that squeeze on the nerves the width of an eyelash letting you know you have knee pain. It’s a great place to start to get a feel for the program. Feel free to reach out to us for further assistance.… Read more »

jenifer Nundahl

Ten years ago I turned wrong and my knee popped i was in the garage moving boxes and my husband heard it in the house. It was really sore and I was told i had injured my meniscus, it improved in month or so but for the past ten years i have had occasional flair-ups that would last a week to a couple weeks to a month or two. About a year ago the knee was hurting more and more until about 6 months ago it came and stayed. It has gotten worse and a mri disclosed i had minimal… Read more »

Knee Pain Support Team

Hi Jenifer,

Thank you for your email.

I’m sorry to hear about what you are experiencing and I definitely want to help you. I suggest trying this program:

If you have any questions or concerns, please reach out to us at and we will be happy to assist you further. Also, you may want to check out Bill’s Inner Circle here::


Customer Support


I have had lower back pain for over a year now, the doctor keeps giving me sleeping tablets and pain killers and said I should try pilates. About two months ago I started getting pain all around my knee which is there 24/7, sometimes it feels like fluid is there. I went to see the doctr who told me it is just wear and tare and these things happen as you get older. What can I do to get rid of the lower back and knee pain or can I?

Knee Pain Support Team

Hi there,

I’m sorry to hear what you are experiencing and I want to help! I think the best program for your knees would be on the following link below:
If you have additional questions, please reach out to us on


I also forgot to mention it hurts a lot when I bend over and go to stand back up straight.


I have had lower back pain for about 8 months now and my knees have started to hurt when I squat down, and my neck hurts. Some days I cannot even move it from side to side. I have recently gone to the Dr’s and he did some work on me trying to put things back in order. When he did my lower back area I wanted to scream it hurt so bad. He took some xrays and he said everything was fine. He also then gave me a shot in my lower back and it has not helped. And… Read more »

Knee Pain Support Team

Hello Jessica,

Thank you for reaching out to us! I suggest booking a free 30 min consultation/knee evaluation with Bill to discuss what you are experiencing. Bill will be able to provide great advice and recommendations/solutions for whats going on. If your interested, please click on the link below to complete the consultation form and schedule a date and time that is best for you. Feel free to reach out to me for further assistance.

Kind regards,

Customer Support

LaTonya Buchanan

I have bad knee and back pain and I really need help with getting insurance..sometimes its hard to walk and I have trouble with bowel movements.. I feel a tightness in lower back burning sensation. Please help.

Knee Pain Support Team

Hi LaTonya, Thank you for reaching out to us and trusting Bill to provide you with a solution. I’m sorry to hear what you are encountering and I definitely want to help you with your situation. The first step would be to see the doctor to get a diagnosis of what is going on. Without a diagnosis, Bill will not know which programs best fit your situation. If you have seen the doctor previously, please send your diagnosis to and I’ll be happy to get you in touch with Bill. I look forward to hearing back from you! Mimi… Read more »

Danny Dawson

Hi I have lower back and knee pain, massive amounts of tension come into my hips and upper glutes also. I recently attempted a long walk across northern Spain and had to stop halfway as my left knee periodically crunched very painfully and felt as though it was giving way, almost partially dislocating. What would be your advice? I have seen a couple of osteopaths but nothing has been diagnosed or successfully treated…

Many thanks,


Knee Pain Support Team

Hello Danny,

Thank you for reaching out to us! I suggest booking a free 30 min consultation/knee evaluation with Bill to discuss what your experiencing. Bill will be able to provide great advice and recommendations/solutions for whats going on. If your interested, please click on the link below to complete the consultation form and schedule a date and time that is best for you. Feel free to reach out to me for further assistance.

Kind regards,

Mimi | Customer Service

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