Do you suffer from Lower Back pain?

The Quadratus Lumborum (QL for short) is a muscle that is located on both sides of the lumbar spine. If you have ever had any lower back pain, it is safe to assume that this muscle was probably involved in one way or another.

Here are a few light intensity stretches which may provide you with much relief in your QLs and in turn, your lower back.

Stretch 1 - Knee to Chest

  • Lie on your back
  • Bring your knees up and hug knees towards your chest
  • Relax your legs and let you arms do the work
  • Gently hug your knees towards your chest
  • Hold for 60 seconds and release, repeat 3 times

Stretch 2 - Child’s Pose

  • Begin on all fours, with the hips placed over the knees and shoulders over the wrists
  • Slowly begin to bring your buttocks towards the back of your ankles
  • Stretch out both arms and place them in front of you
  • Aim to run your lower back as much as possible and tuck your tail bone underneath you
  • Hold for 60 seconds, deepening into the stretch as time progresses

Stretch 3 - Side Tilt (Sitting)

Sit crossed legged on the floor

  • In and maintain your right leg down
  • Reach over to the left side with your right arm
  • Feel the stretch on the right Side
  • Hold for 30 seconds
  • Repeat on the other side

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