The quadratus lumborum is a large muscle that makes up most of your middle and low back. To address quadratus lumborum muscle pain. You should do exercises that focus on stretching and strengthening.
1. Standing Stretch
To stretch your quadratus lumborum, stand with your legs straight and your feet together. Raise your hands above your head with straight arms. It is essential to keep your arms straight as you stretch them slightly to the right side of your body, bending slowly from your hip, says the Moving to Stillness website. At this point, you should feel your left quadratus lumborum stretch. Hold this position for 30 seconds and then switch to the other side. Repeat this stretch for three repetitions on each side of your body.
2. Side Plank
You can strengthen your quadratus lumborum muscle using the “side plank” exercise. Lay on the floor on your side. Place your hand on the floor under you and straighten your arm, raising the top half of your body off the ground. You can extend the other arm straight over you, says the Yoga Journal website, or let it rest on your side. Keep your legs straight, allowing the lower half of your body to rest on the side of your bottom foot. To hold this side plank position, you must engage most of your core muscles, including your quadratus lumborum. Hold this position for one minute and then repeat on the other side.
3. Cat/Cow Poses
Yoga poses known as “cow” and “cat” are muscle stretching and strengthening exercises for your quadratus lumborum. Come to the ground on your hands and knees with your hips bent to 90 degrees and your torso parallel to the ground. The Yoga Journal website shows that you should round your back until you look like a cat stretching. Hold this rounded back position for about five seconds and then return to the neutral starting position. Next, flex your low back and hold this position for about five seconds. You can repeat these alternating movements for up to one minute in total to address your quadratus lumborum pain.
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