Low Back Pain in One Side? Quadratus Lumborum Pain and Tightness Program Fix!

Low Back Pain in One Side? Quadratus Lumborum Pain and Tightness Program Fix!

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The quadratus lumborum (QL) is your deepest abdominal muscle. It’s found in your lower back, between the top of your pelvis and your lowest rib.

The QL supports good posture and helps stabilize your spine when you bend to the side or extend your lower back.

Working some QL stretches into your fitness routine can improve flexibility in your back and relieve old aches and pains while helping prevent new ones.

Your back has been achy, but no big deal. Then, it happens—you bend down to tie your shoe, or you lifted something very heavy with rotation and a twist, and SNAP! Your back goes out.

Low back injuries can happen in a variety of ways and be caused by a number of muscles. However, one of the most common trouble makers is the quadratus lumborum muscle.

Whenever I’m trying to figure out which muscle is causing low back pain, there are about six or so muscles that could be to blame, but you keep coming back to the shifty-eyed one at the end.

In this case, that shifty-eyed muscle, the one that you think probably is to blame, is the quadratus lumborum. Oftentimes, this muscle is one of the top trouble-causers, and it tends to be very obvious about the pain it causes, you can even see the spasms when you check your posture and it will look hypertrophy due to overwork and guarding mechanism to prevent further damage on your spine..

But, sadly, achy muscles don’t disappear after a couple of hours. Instead, you have to do something about it to address that muscle’s needs then whip it into shape!

Fortunately, there are several quadratus lumborum exercises you can do to keep this muscle happy, healthy, and pain-free. But, before you start the exercises, take a moment to learn about this muscle.

By taking the time to figure out why this muscle is cranky, you can prevent future pain and injury.

Sometimes, your QL can be pesky and it can feel like it’s not responding to exercises. Don’t worry. I have an easy way to get this muscle back on track.

No matter how much you stretch this area but not fix the weak and unstable one sided hip, the QL muscle starts to overwork and override the weakness and instability on your pelvis.
In this program I will be demonstrating how to strengthen your glutes medius, which is one of the most important muscles to stabilize your pelvis in order to support you spine. And then once you strengthen and improve this muscle with gentle progression of elastic band then you can tackle the relief on your QL muscle. Stretching is key but also strengthening it, and i will demonstrate easy ways to activate it in Isometric position. It is also imperative to improve your hip mobility and in case of hip injuries, then your QL muscle will be overwork from the stiffness of your hip as well , and it is usually in one side, the weaker side of your hip.

Please leave a comment for any specific question with this video.
#Backpain #quadratuslumborum #flexibility
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Annie Pilates Physical therapist , recommend you consult with a physician before starting any exercise program. The exercises give here are not meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.t meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.

[AnniePilatesPhysicalTherapist]

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[nevaeh]

This video made me cry, I have been having QL pain for 6 years and have spent thousands of dollars on physical therapy, doctors and personal trainers trying to fix this problem. But in a free 13 minute video you thoroughly explained my problem and exactly what to do to fix it. Thank you for caring and helping people the way you do!

[ConstructiveMinds]

Not many people realize that this video is liquid gold.
I owe you some money lady Annie.
🌟🌟🌟🌟🌟

[MegaMusical]

After suffering 15 years & many, many doctor visits, someone that knows what they are talking about!! THANKS!!

[LindaFirefighter]

WOW As a firefighter I have found my right QL has been driving me nuts for months and months and my searches for relief have been fruitless until your video! For the first time I could feel the stretching and engaging of my QL in what you showed in the video! Thanks so much for posting it.

[esrtlg]

Amazing. I have been suffering from exact same things on my left side including me sleeping on my right side. I have very week şeft glute and every now and than left back pain. Thank you so much. No body have explained it that clearly. ❤❤

[jackiedalseme]

Thank you Annie! The pain in my QL for the past year would become so intense that I could not roll over in bed, cough or sneeze without bracing myself for the agony. Simple postures like child's pose and sun salutes were painful and made my yoga practice unenjoyable. I lived like this for over a year and multiple chiropractors and physical therapists could not provide any relief. Until I found your video! After 2-3 weeks of doing these exercises 4 times a week, I have achieved over 80% relief. I'm almost pain-free. It's been amazing to feel comfortable in my own skin again. I can't thank you enough!

[chowi]

INCREDIBLE, the scooting the butt thing worked so well, it made my QL work and activate especially going backwards, and after that activated it felt 10x more stable on the stretches activate

[yileizhang]

Thank you so much for this video. Suffering from QL pain for months and it’s worsening. Finally someone who dissects the problem so clearly and scientifically while providing a complete routine. Much appreciated. I’ll report progress!

[keithstewart]

New subscriber. I'm a retired Working Chef and 65 years old so you can imagine...or maybe not. Anyway, after years of improper lifting and overall active life my QL's are super beat up and tight.
I've been following along with this strengthening and stretching practice for only 3 days and I believe that I can feel an improvement! I'm equal parts amazed and grateful. Hope is a beautiful place for the mind/body/spirit to visit. From the bottom of my heart...Thank you.

[lule]

Thanks, I have recovered from the QL pain after doing this exercise.

[emadasfour]

Thanks Annie! I have tightness in my QL left side, that result in lifting up my left hip side. A physiotherapist has recommended to release it with chinese needles but I'm afraid to do it.

[reneedebruin]

That was really excellent and a wonderfully complete routine! 6 years of hip, SI and knee issues. This really worked great! 😇

[doomsdayholiday]

I have seen dozen of QL videos so far and and this finally puts everything together, not just showing one to three isolated stretches of the QL, but explaining the whole motion chain and where to start. Thank you very much for sharing this knowledge!

[mariambrowne]

I am a PT and a runner with chronic QL pain for 11 years. I have received so much therapy with no lasting g results. Thank you! I’ll give you an update!

[jovanarterson]

Please do a follow up video this was the best video I’ve seen concerning my back issues!!!! Thanks again!!!

[Darianparsiani]

You are my angel. I love you. Your workout has reduced my back pain by 90 percent

[a]

I've had this problem for 20 years! I'm excited to get better with these exercises! Thank you! Great video!

[Stormbringer]

This must be the most comprehensive explanation on the QL and it's problems I've seen

Thank you so much

[ilabasu]

This is the best video on QL exercises I have seen on YouTube.
I have developed Lumber scoliosis concavity on right side due to prolonged sitting position due to work load as a GP And the mussels over the spines becomes very hard. I have aching pain on the right lower back . The consultant advised me to do Pilates exercises to strengthen the QL muscles from YouTube . Thank you very much Annie 🙏