Quadratus Lumborum Stretch (DO-S AND DON-TS)
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Date: 2022-04-22
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Comments and reviews: 10
Lam
I-ve had QL pain off an on for years. I-ve tried Chiro, PT, massage, rolling, lacrosse balls, wall glides, etc. All helped temporarily. This stretch though-. it-s a miracle! After suffering with debilitating QL spasms for 2 weeks I was seriously considering seeing a doctor. I could hardly walk due to QL cramping that would take my breath away. Yesterday with the assistance of my husband I got on the floor and did this stretch. It honestly didn-t feel like I was accomplishing much. After stretching a bit I then -flossed- the muscle with my lacrosse ball by lying on it and raising my leg up and down and around (I-ve used this ball technique for temp relief in the past. Immediately upon starting to get up I noticed I wasn-t cramping and could even use the muscle to get up instead of clawing my way up using my hands. My QL was a bit twitchy after, but I-ve chalked that up to residual inflammation. I just stretched again because my QL was feeling slightly crampy, but nothing like it was 48 hours ago. Before stretch-could barely walk, gasping in pain from spasms. After stretch-99% normal, only slightly twitchy. I-m considering starting a religion around this stretch!
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I-ve had QL pain off an on for years. I-ve tried Chiro, PT, massage, rolling, lacrosse balls, wall glides, etc. All helped temporarily. This stretch though-. it-s a miracle! After suffering with debilitating QL spasms for 2 weeks I was seriously considering seeing a doctor. I could hardly walk due to QL cramping that would take my breath away. Yesterday with the assistance of my husband I got on the floor and did this stretch. It honestly didn-t feel like I was accomplishing much. After stretching a bit I then -flossed- the muscle with my lacrosse ball by lying on it and raising my leg up and down and around (I-ve used this ball technique for temp relief in the past. Immediately upon starting to get up I noticed I wasn-t cramping and could even use the muscle to get up instead of clawing my way up using my hands. My QL was a bit twitchy after, but I-ve chalked that up to residual inflammation. I just stretched again because my QL was feeling slightly crampy, but nothing like it was 48 hours ago. Before stretch-could barely walk, gasping in pain from spasms. After stretch-99% normal, only slightly twitchy. I-m considering starting a religion around this stretch!
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sport
I have been injured for a year; messed up a squat during warm-up and have had recurring SI pain. Got all the scans possible with no solution only to have doctors tell me -I'm fine-. It was such a depressing experience to have the fear of never working out pain-free again. About a month ago gyms opened up and I chose to workout through the pain (as I had -clearance- from the doctor and some NSAIDs) working on my deadlifts and squat carefully, focussing on stretching and proper warm-up and PROPER TECHNIQUE. Taking on a bit of home yoga, PT with a lot of back and forth on my injuries and THESE STRETCHES have made the pain slowly go away. Thank you so much Jeff for giving me basically my confidence and my LIFE back!
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I have been injured for a year; messed up a squat during warm-up and have had recurring SI pain. Got all the scans possible with no solution only to have doctors tell me -I'm fine-. It was such a depressing experience to have the fear of never working out pain-free again. About a month ago gyms opened up and I chose to workout through the pain (as I had -clearance- from the doctor and some NSAIDs) working on my deadlifts and squat carefully, focussing on stretching and proper warm-up and PROPER TECHNIQUE. Taking on a bit of home yoga, PT with a lot of back and forth on my injuries and THESE STRETCHES have made the pain slowly go away. Thank you so much Jeff for giving me basically my confidence and my LIFE back!
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eTravel
I-ve been having lower back pain for 4 months now and cannot pinpoint why. Been to doctors physio masseuse chiro but they still cannot fix me. I cannot bend forward without hurting. I tried this but the pain didn-t go away but I kept at it due to other peoples comments. After two days of doing the first stretch, maybe 10 times a day and 2 mins each time, I feel 70% better. I can actually bend forward without hurting! It still does go back after awhile but I-m very hopeful! Will continue with the stretches! Thank you!
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I-ve been having lower back pain for 4 months now and cannot pinpoint why. Been to doctors physio masseuse chiro but they still cannot fix me. I cannot bend forward without hurting. I tried this but the pain didn-t go away but I kept at it due to other peoples comments. After two days of doing the first stretch, maybe 10 times a day and 2 mins each time, I feel 70% better. I can actually bend forward without hurting! It still does go back after awhile but I-m very hopeful! Will continue with the stretches! Thank you!
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Spencer
I've had some success using foam rollers on my QL, but not in the traditional sense of foam rolling. I position the foam across the QL, tucked into the lumbar spine, lay back and raise my arms above my head, being very careful to keep the shoulders down. From there, I slowly scoop my hips up and back down essentially using the foam roller as a firm stabilizer to keep my lumbar extended as I use my abs and hips to create more extension of the QL
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I've had some success using foam rollers on my QL, but not in the traditional sense of foam rolling. I position the foam across the QL, tucked into the lumbar spine, lay back and raise my arms above my head, being very careful to keep the shoulders down. From there, I slowly scoop my hips up and back down essentially using the foam roller as a firm stabilizer to keep my lumbar extended as I use my abs and hips to create more extension of the QL
reply
Jo
Damn dude I-m lucky I found this video. Lower back has been killing me from a bone spur surgery in my left shoulder. Been working on rebalance after PT and I notice now I-m back at the gym and this area has been killing me. Looked up the muscle and it seems trigger points are in the scapula area that happens to be lower for me due to the surgery. This helped me a lot just now and will start to incorporate to my stretching. Thank u man
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Damn dude I-m lucky I found this video. Lower back has been killing me from a bone spur surgery in my left shoulder. Been working on rebalance after PT and I notice now I-m back at the gym and this area has been killing me. Looked up the muscle and it seems trigger points are in the scapula area that happens to be lower for me due to the surgery. This helped me a lot just now and will start to incorporate to my stretching. Thank u man
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jcgirl3
3 months ago I used the foam roller for the QL. I moved a little upwards and heard a popping sound. In an hour cramp and spasms. It took me 6 weeks to heal. Three days ago I needed a QL massage, but afraid of the roller I used my Lacrosse ball. And Noooo, -pop- again. My doctor did not know weather it was a broken or bruised rib the first time, or even a torn muscle. What would your guess be? Thanks in advance.
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3 months ago I used the foam roller for the QL. I moved a little upwards and heard a popping sound. In an hour cramp and spasms. It took me 6 weeks to heal. Three days ago I needed a QL massage, but afraid of the roller I used my Lacrosse ball. And Noooo, -pop- again. My doctor did not know weather it was a broken or bruised rib the first time, or even a torn muscle. What would your guess be? Thanks in advance.
reply
dolphintck
Thanks for this video! I have been feeling a weird tightness in my mid-lower back (left side. i did many trunk twist stretches lying down, but didn't seem to address this particular tightness. i gave this stretch a try, and used a tennis ball to work on the QL area (assuming i've correctly. now that tightness is gone: D initially, i thought i had a misalignment along the spine. video instruction is clear
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Thanks for this video! I have been feeling a weird tightness in my mid-lower back (left side. i did many trunk twist stretches lying down, but didn't seem to address this particular tightness. i gave this stretch a try, and used a tennis ball to work on the QL area (assuming i've correctly. now that tightness is gone: D initially, i thought i had a misalignment along the spine. video instruction is clear
reply
Shane
Jeff, you don-t miss. I always know that if I search athlenex and whatever part of my body is jacked up you will have a way to fix it. I-ve been trying to stretch that damn thing all morning. Gym at 4 and I did something that aggravated it, had to leave early because the pain was for real. 5 hours later and I finally decided to search. thanks again brother!
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Jeff, you don-t miss. I always know that if I search athlenex and whatever part of my body is jacked up you will have a way to fix it. I-ve been trying to stretch that damn thing all morning. Gym at 4 and I did something that aggravated it, had to leave early because the pain was for real. 5 hours later and I finally decided to search. thanks again brother!
reply
Braden
This video helped me so much. I-ve been struggling with one side and it gets exacerbated during deadlifts and cleans. I kept thinking it was my form and never realized it was because I was sleeping on my side. One session with a tennis ball and I feel like I gained half an inch of length on my leg it was so tight. No tightness during lifts now either.
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This video helped me so much. I-ve been struggling with one side and it gets exacerbated during deadlifts and cleans. I kept thinking it was my form and never realized it was because I was sleeping on my side. One session with a tennis ball and I feel like I gained half an inch of length on my leg it was so tight. No tightness during lifts now either.
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vagus
Oh man, as I-ve gotten into my 5th and 6th decade, that little bugger (muscle) has spasmodically put me on the floor several times. Can-t stand up, gotta move around on my hands and knees for awhile. Only really deep stretching for 2-4 hours has gotten me back upright. Have to try that tactic he-s recommending for the stretch.
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Oh man, as I-ve gotten into my 5th and 6th decade, that little bugger (muscle) has spasmodically put me on the floor several times. Can-t stand up, gotta move around on my hands and knees for awhile. Only really deep stretching for 2-4 hours has gotten me back upright. Have to try that tactic he-s recommending for the stretch.
reply
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