Fix Quadratus Lumborum Pain: Comprehensive Guide

🔧Muscle tightness in the quadratus lumborum can cause deep lower back pain.

🧍‍♀️Self-massage with a tennis ball can help release muscle tightness in the quadratus lumborum.

🤸‍♂️Stretching exercises like the QL opener can lengthen the quadratus lumborum and provide pain relief.

🏋️‍♀️Strengthening exercises like the hip hiker and the butt walk can build strength and stability in the quadratus lumborum to prevent pain.

🔁Repeat these exercises on both sides to maintain balance and prevent imbalances.

What causes quadratus lumborum pain?

—Quadratus lumborum pain can be caused by muscle tightness and inflammation in the quadratus lumborum muscle.

Can I do these exercises at home?

—Yes, these exercises can be done at home without any special equipment.

How long should I hold the stretches?

—Hold the stretches for about 30 seconds, and repeat them up to 5 times.

How often should I do these exercises?

—You can do these exercises daily or as needed for pain relief and prevention.

Can these exercises help with other back pain issues?

—These exercises specifically target the quadratus lumborum muscle, but they may also help with overall back pain and stability.

00:00Learn how to fix quadratus lumborum pain for good.

00:55Muscle tightness in the quadratus lumborum can cause deep lower back pain.

02:23Self-massage with a tennis ball can help release muscle tightness.

03:57Stretching exercises like the QL opener can provide pain relief.

07:00Strengthening exercises like the hip hiker and the butt walk can prevent pain.

09:31Repeat these exercises on both sides to prevent imbalances.