How to Perform a Quadratus Lumborum Stretch for Pain Control

There is nothing more distressful than back pain, and learning how to perform a quadratus lumborum stretch may help ease your discomfort.

About 65 million Americans suffer from back pain, and consequently, back pain accounts for the second most common reason for medical visits. Not only is the condition uncomfortable, but it may also prove debilitating.

How many of us remain incapable of performing those chores around the home and garden because of back pain? Furthermore, such a painful condition may have severe consequences for your career.

So, you may find exercises such as the quadratus lumborum stretch beneficial to your health and wellbeing.

The Quadratus Lumborum Stretch

The quadratus lumborum stretch consists of various exercises performed with the sole purpose of alleviating back pain and strengthening your spine and core. The quadratus lumborum muscle accounts for much of the suffering we experience with back problems, so performing different stretches may help to alleviate such pain.

Exercises such as the side stretch, the gate pose, and the pelvic tilt may strengthen the back and help reinforce and improve the quadratus lumborum. With very little equipment, such as an exercise mat, you may perform the quadratus lumborum stretch to help combat back pain.

Where Is the Quadratus Lumborum?

The quadratus lumborum is your deepest abdominal muscle. It’s located in your lower back, between the top of your pelvis and your lowest rib.

As muscles go, the quadratus lumborum remains one of the most important because it supports good posture and stabilizes your spine. When you bend to the side or extend your lower back, it is the quadratus lumborum that does all the hard work.

Why Does the Muscle Hurt?

Before you perform a quadratus lumborum stretch, it’s worth understanding some of the most common causes of pain and tightness in the area.

Heavy lifting

Pain may be due to overuse. If you have a physical job that involves manual labor, you may be overexerting yourself.

Lifting objects requires a great deal of pressure in the area and may result in stress and strain. So, the muscle pain may cause stiffness due to a weak or too tight quadratus lumborum.

A day at the office

Perhaps you have an office job and sit at a computer for long periods. Sitting for such extended periods can reduce blood flow to the quadratus lumborum and the surrounding area.

Consequently, this causes weakness and may result in tightness and pain.

Look for the Symptoms

The quadratus lumborum is essential for good posture. It also helps to support the core of the body when breathing. Furthermore, because the muscle remains one of the primary sources of lower back pain, it’s essential to recognize the symptoms.

Look out for discomfort

Tightness and discomfort in the lower back constitute some of the most common symptoms for the condition.

Lower back pain feels like a deep aching pain but may also manifest as sharp and acute, depending on the cause.

Pain when moving

The pain experienced through the quadratus lumborum may often occur during rest but can increase when you move. Walking, standing, and changing your position while in bed may all exacerbate the pain.

Also, you may experience sharp pain while sneezing or coughing.

Chronic pain

Chronic pain means the pain is long-lasting. And conditions in the quadratus lumborum often result in this level of pain. Unfortunately, this situation may have consequences on a person’s quality of life and lead to anxiety and depression.

The Pain May Spread

A trigger point refers to a sensitive area in the muscle or connective tissue that hurts when touched and may be described as knots.

Trigger points

If you press a trigger point, especially during movement, it may result in pain that radiates throughout the body.

Radiating pain caused by the quadratus lumborum may reach the pelvis and hips and affect the lower back.

The Importance of the Quadratus Lumborum Stretch

Back pain may lead to several debilitating consequences, including loss of work, anxiety, and depression. Therefore, we must perform a quadratus lumborum stretch when we recognize the condition’s symptoms.

Make time

Make time to perform a quadratus lumborum stretch because it may help to alleviate the pain. You don’t need much space or equipment, and using a quadratus lumborum stretch to strengthen and improve the condition of the muscle may enhance your quality of life.

How to Stretch the Quadratus Lumborum

By including a quadratus lumborum stretch into your exercise routine, you may prevent future back issues from developing.

The Gate Pose

In a kneeling position, extend your right leg to the side. Ensure your toes face forward or to the right for correct posture.

Bend to the right and place your right hand along your leg before extending your left arm up and over so that you reach over to the right.

Make sure you extend through your left fingertips and roll your ribs toward the ceiling to achieve the quadratus lumborum stretch fully.

Hold the position for one minute before repeating on the opposite side.

Try the side stretch

Place yourself in a standing position with your arms raised over your head. Entwine your fingers together.

Stretch by pressing into your feet and legs as you tilt to the right and tuck in your chin to look down at the floor.

Hold the position for 30 seconds before repeating on the left side. By repeating this quadratus lumborum stretch, you may feel a stretching sensation from your hips to your fingers.

The extended side angle stretch

Position yourself with your feet wide and your toes facing forward. Point your left toes out at a slight angle to ensure the correct posture.

Bend your right knee forward until it sits above your ankle and lift your arms until they lay parallel to the floor.

Bend your hips and bring your right hand down to the floor to sit in front of your calf. Then extend your left arm up and forward with the palm facing down.

Suck in your belly towards your spine and tuck your chin into your chest.

Hold this position for one minute before repeating on the other side.

The knee to chest stretch

Lie down on your back with both feet flat on the floor and then bring your knees toward the chest. Wrap your arms around your legs and hold your opposite elbows or wrists with your hands.

Tuck in your chin to lengthen the back of your neck to align your body properly.

Hold the position for one minute and then relax before repeating.

Try the child’s pose

Start the stretch by positioning yourself on your hands and knees with your big toes touching. Ensure your knees sit slightly wider than the width of your hips.

Lower your buttocks to touch your heels while extending your arms straight out before you. Remember that your hands always remain in contact with the floor.

Hold the position for five minutes and breathe.

The revolved triangle stretch

With your feet positioned wider than your hips and your toes facing forward, set your left toes out at a slight angle.

Keep your hips facing forward and raise your arms so that they remain parallel to the floor with your palms facing down.

Fold your body halfway forward and pause once your torso is parallel to the floor. Lower your left hand to your leg.

Raise your right arm raised straight up, turn your palm away from your body. Look down at the floor or up to your extended hand to complete the quadratus lumborum stretch.

Hold the position for one minute and repeat on the other side.

The revolved head to knee stretch

In a seated position, extend your right leg and bring your left heel towards your groin. While placing your right elbow on your leg, bend to the right with the palm of your hand facing up.

Now extend your left arm toward the ceiling and bring it down toward your right foot. Hold the position for one minute before repeating on the left side.

Now You Know How to Stretch Your Quadratus Lumborum

So much of our back pain starts in this important area, and knowing how to stretch the quadratus lumborum muscle properly may reduce your pain.

With a little time and space, adding the stretches to your regular exercise routine should make a big difference to your posture and core strength. In fact, these simple exercises may make all the difference in your quality of life.

Remember, by learning and implementing a quadratus lumborum stretch, you may avoid future back issues and improve your health overall.

Do you have any experience with back exercises? Why not share your knowledge with us in the space below?

Author bio

Sean Kerr lives in Cardiff, Wales, and is a published author with over 10 novels to his name so far and still counting. As well as writing his next bestseller, Sean also runs a successful jewelry making business and sells his creations online.