4 Essential Quadratus Lumborum (QL) Stretch To Relieve Lower Back Pain

Have you ever felt that sudden tightness or stiffness creeping up from your hips to your shoulders after sitting for too long? I’ve been there, and if you’re nodding along, chances are your Quadratus Lumborum muscles (or QL for short) could use a little love in the form of a gentle stretch.

The QL is that often-overlooked muscle running along the sides of your lower back. When it tightens up or weakens, it can lead to discomfort and even mess with your posture. It’s like your body’s way of saying, “Hey, I need some attention!”

In this article, I’m excited to share what I’ve learned about how crucial the QL muscle is for our overall well-being and why it deserves more attention than we usually give it. You’ll discover just how vital it is to keep this muscle flexible and strong—not just to avoid that annoying stiffness but also to enhance your posture and prevent future discomfort.

Stick around because I’ll be walking you through some of the best stretches that have helped me gently release tension in the QL. Trust me, these will help you say goodbye to that tightness running from your hips all the way up to your shoulders!

1. Seated QL Stretch

For this movement, you need to utilize a chair.

Begin this QL Stretch in an upright sitting position on a chair with your knees bent and feet flat on the floor, maintaining good alignment of your head, shoulders, and hips. Place one hand on the side of the chair for support.

Engage your core muscles and bend your upper body to the side as you stretch one arm over your head. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

2. Standing QL Stretch

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips., and legs. Place your hands overhead with your fingers interlaced. Engage your core and bend your upper body to the side.

Hold this position for several deep belly breaths in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side. 

3. Child’s Pose With Side Bend

Begin this QL Stretch in an upright kneeling position with your knees closed together, and maintain good alignment with your upper body. Tighten your abdominal area. Shift your hips back to your feet, extending your arms overhead. Lower your forehead to the floor, allowing your mid-back to relax for a light stretch. then walk your hands to one side of your mat, keeping your hips anchored towards your heels.

You should feel a gentle stretch along the opposite side of your torso and lower back. Take a couple of deep belly breaths through your nose and exhale through your mouth, deepening the stretch with each exhale. Hold this position for a few seconds. Return your hands to the center, then repeat the stretch on the opposite side. Once completed, relax and return to the starting position.

4. Triangle Pose

Begin in an upright standing position with your feet considerably wider than shoulder-width apart, maintaining good alignment in your upper body. Pivot your right foot so that your toes point out to the side, then slowly lower your upper body over your left leg with your hand touching your foot or the floor.

Then, contract your core and reach upward with your opposite arm, opening the front of your body. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side.

The Importance Of The QL Muscle In Supporting The Lower Back, Hips, And Spine

The QL muscle is essential for supporting the lower back, hips, and spine, acting as a key stabilizer during various movements, including walking, sitting, and lifting. It helps maintain proper alignment of the lumbar spine, reduces strain on the lower back, and contributes to overall spinal health.

When the QL muscle becomes tight or weak, it can lead to imbalances, resulting in discomfort or pain in the lower back, hips, or even the upper body.

“Injuries to the lower back happen most often because of a dysfunctional quadratus lumborum that is already present. This muscle tends to get easily tightened because of the positions we place ourselves in during sleep or while sitting.

Both of these activities occupy a great deal of time during a single 24-hour cycle. If you lie on your side at night you tend to tighten the QL on the side that is facing up. Also, if you sit on one cheek for the majority of the day, the quadratus on that side will tend to get very tight.”- Jeff Cavaliere, Celebrity Trainor

Maintaining a healthy QL muscle is, therefore, vital for preventing injury, enhancing mobility, and ensuring the functional integrity of the musculoskeletal system.

Understanding The Quadratus Lumborum (QL) Muscle: Location And Function

The Quadratus Lumborum (QL) muscle is a critical component of the lower back’s musculoskeletal structure. Located deep within the abdomen, these muscle fibers extend from the lower rib to the top of the pelvis on either side of the spine.

The Quadratus Lumborum muscle plays a crucial role in stabilizing the lower back, assisting in movements such as lateral flexion of the spine (side bending), and helping to maintain an upright posture.

The Benefits Of QL Stretching: Relief, Flexibility, And Spinal Health

A. Relief From Lower Back Pain

Stretching your Quadratus Lumborum (QL) muscle can significantly reduce tension and alleviate lower back pain ^[1]. The QL, often tightened by prolonged sitting or poor posture, is a common source of discomfort.

Regular QL stretches help release this tension, relieving not just the lower back but also the sciatic nerve, which can be irritated by a tight Quadratus Lumborum strain. Incorporating QL stretches into your routine is essential for managing and preventing lower back pain.

B. Improved Flexibility And Mobility

QL stretches are key to improving hip flexibility and core stability. By keeping the QL muscle flexible, you enhance hip mobility and strengthen your core, reducing strain in the lower body and improving overall movement. Regular QL stretching can boost athletic performance ^[2] by improving movement mechanics and reducing injury risk.

C. Better Posture And Spinal Health

Regular QL stretching is vital for maintaining good posture ^[4] and spinal health. A flexible and strong QL muscle ensures proper body alignment, reducing spinal strain and preventing posture issues like rounded shoulders. Incorporating QL stretches into your routine supports better body mechanics, which is essential for long-term spinal health and overall well-being.

Conclusion

The Quadratus Lumborum (QL) muscle plays a critical role in maintaining lower back health, supporting your spine, and ensuring overall wellness.

As we’ve explored, regular QL stretching is essential for reducing tension, alleviating lower back pain ^[3], and enhancing your flexibility and mobility.

By keeping the QL muscle strong and flexible, you can prevent posture-related issues and improve your body’s alignment, which is crucial for long-term spinal health and overall well-being.

Taking proactive steps toward better spinal health begins with making QL stretches a part of your daily routine. Whether you’re dealing with chronic pain, looking to enhance your athletic performance, or simply aiming to improve your posture, regular QL stretching can make a significant difference.

Start today and experience the lasting benefits of a healthy QL muscle for your overall wellness.

Discover simple yet powerful stretches that will help you feel energized, reduce stiffness, and improve your flexibility. Check out our 11 Daily Stretches to Feel and Look Amazing!