A deep, well-executed Quadratus Lumborum stretch has the potential the release a ton of nagging knots and tension in the lower back. In this post I'll share the best Quadratus Lumborum stretch of all time, and I'll also share two other strategies to relieve QL muscle pain.
The Best Quadratus Lumborum Stretch
Quadratus Lumborum Stretch 1 - Easy (Start Here)
Before hopping into the deep, soothing Quadratus Lumborum stretch that has the potential to open up your lower back to lengths you never imagined, start with a light QL stretch. This first Quadratus Lumborum stretch is shown in the first minute of the video below - walk before you run here to avoid strain or discomfort.
Quadratus Lumborum Stretch 2 - The Real Gains
The second minute of the short video below shows what you came here for - the most soothing Quadratus Lumborum stretch of all time. You can do this a variety of ways: with a hockey stick (shown), a broomstick, a fixed pole, a door frame - the possibilities are endless.
Post Quadratus Lumborum Stretch
After a few minutes of deep, focused Quadratus Lumborum stretching it is crucial that you build strength in the QL muscle to help prevent tension from building back up in the muscle. The article linked below has a few great Quadratus Lumborum specific exercises, but you can also check out Back Of Steel for a well-rounded back strengthening supplement program.
Quadratus Lumborum Stretch Does Not Work For Me
Glad you brought this up. If you have a hyperactive, stiff, 2x4-like QL muscle a Quadratus Lumborum stretch may not give you the relief you are looking for. If this is the case, you need to perform a thorough QL muscle release via deep tissue massage to loosen up the tough QL tissue before stretching it. You can do this using a variety of objects, but none compares to the tool designed for the job - the QL Claw Quadratus Lumborum release tool. Learn more about Quadratus Lumborum trigger point release at the link in this sentence.
Implement Quadratus Lumborum Stretch For Full Back Pain Relief
The Quadratus Lumborum stretch is only one piece of the puzzle, as you may have picked up by now. There are 3 total steps in a full QL pain relief: massage, stretch, strengthen - in that order.
Step 1: Quadratus Lumborum Massage
Starting with QL massage is important because the knots, trigger points, and constant tension in the muscle can only be released through physical manipulation. Strengthening will not release years of constant tension, and stretching may be extremely difficult with knots present - so iron these out first (preferably with QL Claw).
Step 2: Quadratus Lumborum Stretch
Once the constant tension and trigger points are ironed out of the QL muscle from step 1, it can be super therapeutic to perform a nice Quadratus Lumborum stretch. This will further remove constant tension in the muscle without being held back by knots, trigger points, etc.
Step 3: Quadratus Lumborum Strength
Lastly, once the muscle is loose and the majority of pain is gone, it can be very helpful to strengthen the Quadratus Lumborum muscle to build up resilience and prevent pain in the future. A strong, high-stamina QL muscle is like armor for your lower back - so make sure to work QL exercises into your regimen going forward.
Conclusion
A deep, well-executed Quadratus Lumborum stretch can be a key staple in a well rounded back muscle fix regimen. However, Quadratus Lumborum stretch is not the end all be all. Make sure to work in all 3 pillars (QL massage, stretch, and strengthening) to reap the full benefits of back muscle optimization and Quadratus Lumborum work.