In the modern sedentary world, many of us spend a substantial amount of time sitting at our desks.
Long periods of sitting, whether for work, school, or watching tv, is taxing on our body, particularly our lower back.
The Quadratus Lumborum (QL) muscle, located deep in the lower back, frequently suffers the burden of this sedentary lifestyle.
A few QL stretches a week can significantly reduce tension and pain in the lower back.
And with a stretch as simple as the seated QL stretch, you can even knock it out in the office.
Read on to learn how to complete the seated QL stretch along with some alternative stretches and ways to relieve back pain for good!
Understanding the QL Muscle
The QL muscle plays a crucial function in keeping our posture and allowing for twisting and bending motions. The muscle extends from the pelvis to the lower ribs and links to the lumbar spine.
Common actions like slouching when sitting, lifting items with poor form, and repetitive use can all cause this muscle to become overstressed. Considering these factors, it is not surprising that most people experience QL pain and tightness.
A proper QL stretch can relieve much of the tension and discomfort caused by daily activities. By improving total back mobility, you can lower the risk of injury and muscle strain when exercising. The more freely your spine can move, the greater your range of motion, which will ultimately reduce tension in the lower back—check out our ebook for more information on lower back mastery.
Seated QL Stretch - How To
1. Sit Upright: Begin by sitting on the edge of a chair with one leg more extended than the other - the more extended leg will be the side you're stretching.
2. Hand placement: Place your hands behind your head or feel free to reach overhead with the stretching arm.
3. Lean slowly: Bend your body to the side, opening up your torso. You should feel a mild stretch on the side of your lower back and oblique region.
4. Hold and Breathe: Hold this posture for 15-30+ seconds, taking deep breaths to increase the stretch.
5. Return to the beginning position and repeat on the opposite side.
Utilizing the seated QL stretch even just a few times a week will drastically reduce lower back pain and help prevent future pain.
If you're having difficulty stretching the muscle, it's possibly due to QL Trigger Points (muscle knots) causing the tightness.
More QL Stretches
Can't Stretch The QL? Try This
If the goal is full QL release to relieve QL and lower back tightness, stiffness, and pain - the best step to start with is actually deep tissue massage. Especially, if stretching isn't getting you anywhere.
Effective massage will release the QL of knots, tightness, and pain that often can't be stretched out. Massage puts pressure on tender spots in the muscle and signals that it is safe to release and calm down. Which can relieve a ton of pain.
So if you can't stretch the QL - start with massage. QL massage/release can be done in a clinic with a professional, or with a purposefully made tool at home like QL Claw.
The QL Claw is designed to release knots and trigger points in the QL, allowing for more effective stretching and pain relief.
Pre-stretching massage can give substantial relief by breaking up tight areas and enabling the muscle to stretch out more fluidly. Stretching is far more effective in increasing mobility once the muscle has been broken up. If you’ve been stretching and not getting results, it might be time to try deep-tissue massage.
A lot of our customers claim to have “tried everything” before the QL Claw and they’re angry they didn’t take a chance on it early.
Weeks, months, even years of back pain before finding relief. Don’t let back pain hold you back from doing what you love. Whether it’s missing out on social events, running, lifting, sleeping comfortably, or even happiness, living life in pain is not normal.
Find relief today.
Strengthening the QL
After stretching the QL, it's critical to strengthen the muscle.
Strengthening the QL not only helps to maintain the stretch's benefits but to serve as a defense against future pain.
Side planks, suitcase carries, and overhead paloff presses are all great QL strengtheners. For a thorough back-strengthening program, look at resources like Back Of Steel 2.0, which provide a well-rounded approach to developing a strong and durable back.
QL Mastery
For lifelong QL pain relief, follow these 3 essential steps
1. QL Deep Tissue Massage: Break up any trigger points, knots, or tension that cause discomfort. Do this with a professional therapist or at home with a deep-tissue massager like the QL Claw.
2. QL Stretch: After releasing the muscle, conduct a QL stretch. This helps to maintain proper flexibility, allowing the lower back to move freely and with less pain.
3. QL Strengthening: Building a strong QL protects the lower back, making it more resistant to pain and injury.
FAQ
Should the seated QL stretch hurt?
The seated QL stretch should NOT be painful. You should feel a slight stretch down the side of your lower back and abdomen, but if you suffer severe or extreme discomfort, stop immediately.
What Causes QL Pain?
Quadratus Lumborum pain (or QL Syndrome) is often caused by a single high-impact event like lifting a couch or playing a sport, but it can also be caused gradually by poor habits like slouching.
What is a trigger point?
Trigger points are irritable contraction knots in muscles that can cause discomfort throughout the body. Trigger points have been linked to back and neck discomfort, as well as a range of other health issues. Trigger points, which are caused by continual muscular tension, can cause muscles to pull on the surrounding joints to which they attach [1].
Why won’t my QL Stretch?
If you find it difficult to stretch and lengthen your QL muscle, it is likely because of significant knotting and trigger points within the muscle. These knots and trigger points can be extremely difficult to stretch out and may need to be worked out before performing the QL stretch effectively. The QL Claw is a recommended tool for this purpose, as it helps release the knotting and tightness in the QL and other muscles, making it easier to achieve an effective stretch.
Sources:
[1] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.
[2] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.