Top 5 QL Stretches (Quadratus Lumborum)

Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

The QL (Quadratus Lumborum) is a muscle in the back part of the abdominal wall, and is often overlooked as the cause of back pain.

Since the QL is a deep muscle, it can cause alignment issues as well when it is injured or irritated.

For the first QL stretch, getting your legs into a butterfly position will help increase the stretch, but you don’t have to if you have really tight groin muscles.

Then put the leg of the side you want to stretch out at an angle for the next two stretches. You can stretch over to the opposite side, and you can also add a rotation for more of a stretch.

The fourth Quadratus Lumborum stretch is a little tougher, and if you have other issues (knee or hip pain), you might want to hold off on this one.

The last QL stretch is a little easier to do since you have the floor to help keep your hips in place. Pushing up when on your side will give you a great QL stretch.

Related Videos:

Quadratus Lumborum (QL) Stretches

7 Best Lower Back Pain Relief Treatments

 


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.