Quadratus Lumborum Stretch (DO’S AND DON’TS!)

The quadratus lumborum is one of those muscles that often gets overlooked and it ends up wreaking havoc on your training. This deep back muscle has major implications on your training when it isn’t properly stretched and released. In this video, I will show you the best way to stretch the quadratus and how to make sure the muscle doesn’t get tight. I will also show you why trying to foam roll this muscle is one of the worst things you can do in trying to fix it.

The quadratus lumborum is a muscle that has attachments to the rib cage, lumbar spine and pelvis. You can see just by where it is attaching that it can have some major influence on your posture and safety of your lower back and entire torso. Its main function is to either hike up the hip if you keep the torso fixed or to bend to one side if you keep the legs fixed.

When the QL gets tight you will most often create a pelvis that is tilted up on the tight side. This can be a major problem when you try and squat or deadlift with a pelvis that is tilted. Your ability to distribute weight evenly through your feet is greatly impacted as is your ability to generate equal force. You wind up trying to pull or push asymmetrically which places a great deal of torque on the lumber spine.

Injuries to the lower back happen most often because of a dysfunctional quadratus lumborum that is already present. This muscle tends to get easily tightened because of the positions we place ourselves in during sleep or while sitting. Both of these activities occupy a great deal of time during a single 24 hour cycle. If you lie on your side at night you tend to tighten the QL on the side that is facing up. Also, if you sit on one cheek for the majority of the day, the quadratus on that side will tend to get very tight.

Regardless of what is causing your tightness however, you will need to work on stretching the QL while also mobilizing the tissue itself to improve its quality and pliability. You can use a lacrosse ball or even a fat grip to get into the area of tightness. Here you want to floss the muscle back and forth through the compressed area to help break up any adhesions that have formed in the muscle belly far away from the origins or insertions.

Using a foam roller to get at this muscle is nearly impossible. Not only is this muscle deep in the lower back but it is also rather small and unlikely to be pin pointed without over involvement of the structures around the quadratus. For instance, rolling will likely wind up hitting the lower ribs or even worse, the lumber spine itself. This is one of the worst things you can do as both are likely to either cause further spasm or create a discomfort that prevents you from being able to relax and truly release the muscle.

[DeclanWoodss]

I am 15 and for the past 3 years, I have had this pain in my low back/ hips and I haven’t been able to play sports, and i have always been very athletic so it really brought me down and even was depressed at one point. I fell in love with working out about a year ago, and I’ve been feeling the same pain after every workout, which has really affected my motivation. After so many PT and doctor appointments, nothing has helped, except this YouTube video. Thank you so much this has really changed my life in so many ways. Can’t thank you enough.

[lalylaly]

1:48 Sit in 90 to 90 position-sit with legs in running position, against the ground, both at 90degrees. Right leg forward, right hand on ground for support and lean left arm straight out, going opposite direction of left leg(then alternate) make harder by leaning more into the opposite direction of back leg, leaning downward.
3:22 Stretching isn't enough, you want to work through the middle part of the QL. Lie on side with lacrosse ball under left QL. Left forearm on ground for support, right leg bent behind left leg for support. Left leg extended straight then lift, bend into hip hiking, in external rotation, and then extend left leg back down, point foot and turn leg inward, pulling hip all the way down, repeat xtimes, and then alternate.

[fgv]

Man my lower back feels amazing after just one stretch. I felt a muscle i've never felt before.

[GRAFITTI]

I've spent a year plus in physical therapy trying to fix this issue, going to multiple doctors and they were never able to identify the problem. These stretches have helped me so much and I'm so grateful you put this video up. Thanks Jeff

[DudleyDomains]

You are a godsend! I sleep on my left side now due to right neck and shoulder pain (epicondylitis AND impingement plus prior ACDF C5/6-6/7) BUT that would make so much sense why THIS issue has gotten so much worse and has begun to pull my pelvis out of alignment on a weekly basis for almost 2 yrs!! All PT's and chirop's have been missing this thought I've mentioned it SEVERAL times - so nobody has told me how to FIX it - and I have seen alot of foam rolling ex's on this but I can't lay on a foam roller and move myself around anyway, I'm 57 and weak all over. Thank you SO much for making this video!!! God bless you - keep 'em coming. My husband started following your shoulder and pullup videos too!

[sherrylowe]

This video just gave me my life back. Seriously!! Been suffering off and on over three weeks. Been on muscle relaxers, anti-inflammatory, and steroids for four days. I did one stretch before this video. Then followed along. Wow!! Instant relief. Thank you. Happy Subscriber here!! 😊

[robertreyes]

As an equestrian and one who works in the barn all the time I have had bad lower back pain for along time...multiple instances of pulling it out so bad I couldn't work...went to the docs and ended up getting meds for temporary relief. And all it took was the appropriate stretching technique.

A true hero

[kingneptune]

I've had a bad back for years, after putting into practice what I've learned from the videos over the last few months I'm now pain free and feel like a new man, Amazing

[els]

Thank you so much! You fixed my problem in 2 mins. 4 years of pain. No pain after I did this easy stretch! You are the best! You need to come out with a book so we can support you.

[neohumanoid]

Miracles do happen, I have been battling the backpain for the past 2 years and was trying different ways to find a cure. This video really helped me. Just the first one is more beneficial ❤️❤️

[deenice]

I can’t thank you enough Jeff, I’ve been stretching my lower back and it always seemed like something was missing because the pain was still there. Only after 2 days of doing just the first stretch that you showed, my lower back pain is gone and I can breathe WAY easier. This video was heaven sent thank you so much. I’ve been doing this coupled with the rounded shoulder stretch and my whole body just feels a lot better. It’s an amazing feeling, thank you for all of this.

[acrustykrab]

Thank you so much for this. This is the exact muscle that has been troubling me for about a month, due to a muscle spasm from overwork. I could not figure out how to stretch-relieve it, got muscle relaxants from the doctor for the massive neck and back pains...the medication and rest helped but did not fully heal it. In fact it would resurge if I did physical activity, even running.
And then FINALLY found this. Already feeling so much better
I was nearly tearing up from the peaceful relief that had come at last. Honestly thank you so much, you made my life so much more manageable because of this. I can finally exercise how I want as long as I do this stretch daily. God bless.

[Akartavor]

Damn...Jeff just cured me. He is so deserving of all his followers. Thanks Jeff!

[AyoClean]

Dude, at the beginning of my soccer HS season I messed up my quadratus lumborum. It haunted me most of the season and inhibited my movement — especially explosive ones. I was frustrated and then I found this video, followed it, and also stretched my other muscle groups. This completely changed my back, I can actually move freely now, Thankyou🙏🏻

[DJMATRIXVIDEOBLENDZ]

No way! Just doing the first strecth did it for me! Thought it was sciatica or herniated disc but it was this muscle that has crippled me for over 10years and other videos was not cutting it like yours thank you so much sir! Blessing from New Zealand!

[alwaysgetup]

Two years of this pain while running for more than five minutes figured out and gone with video. Thanks a million

[ayjie]

Uneven hips and scoliosis, 5 physios and havnt had this this stretch yet, thanks!

[sziszendy]

This is why I love the internet! I checked my painful area on zygota, searched the muscle's name, and here it is, the solution for my 20 years problem in a 6 minute video. I am in tears. I've been up since 4 becaues I can't sleep at all, rolling over and over cause of this discomfort. Jeff, you made my day, I 'll buy your program today, because you start with correcting imperfections first, and building muscles only after that! excellent approach, THANK YOU!

[porter]

I did so much yoga to fix my back pain, and this video solved it in 6 minutes. Thank you thank you thank you!!!

[aaronseale]

All it took was 1 stretch each side and I’ve been what seems cured of a deep routed pain that was the last major problem in my road to recovery. It’s taken many steps and hard work to get where I am. But this just completed it. So I thank you.

I had a deep routed pain on the sides of my waist which seemed to be connected to my glutes. It was encompassing of the front of my pelvic muscles and to the back of the hamstring. I had intense cramp like debilitating pain in which I was paralysed. I thought it could have been nerve problems and siatica. Luckily this was curable and it literally just took the first stretch. Thank you so much 🙏🏾