Does quadratus lumborum pain plague your lower back? Does your back pain get worse when you sit for an extended period of time? If so, you are not alone. The quadratus lumborum (QL) muscle becomes tight and knotted in about 30% of the patients we see in our office. This  muscle benefits from frequent stretching. Today, we will go over QL stretches you can do at home that will reduce your low back pain.

Seated Quadratus Lumborum Stretchseated quadratus lumborum stretch

For patients with severe lower back pain or ones who are not physically active, we recommend that you do the seated QL stretch.

To do this, you will start seated with one leg bent and the other outstretched to the side. Reach for your outstretched leg and grab onto your ankle, gently pulling your chest to your knee. You should feel this stretch deeply in your side/low back area. If you feel too much of a stretch in your hamstring or behind your knee, bring a slight bend to your knee.

Standing Triangle Stretch

standing triangle stretch for the quadratus lumborumWith your feet apart, reach down for one ankle or your foot with one arm while reaching up toward the ceiling with the other. Use a block for additional support if you cannot reach your ankle.

Grab your ankle or foot and pull your body down to increase your stretch. Again, if you feel too much sensation in your hamstring or behind your knee, bring a gentle bend to your knee.

Ring Quadratus Lumborum Stretch

This stretch with the rings or TRX straps gives our limber patients more options to angle their hips to hit the quadratus lumborum and other muscles with more or less force. You will start with your feet shoulder width apart holding the ring or TRX strap over your head. Take your left foot and bring it across your body while you drive your right hip as far away as you can from the ring or strap. Allow your foot to roll onto its outer edge if you need it. Make adjustments with your hips until you feel that your QL is being stretched.

Contact us online to learn more about our chiropractic and sports injury services. We are happy to help you reduce QL tightness and tension.