The best way to stretch the quadratus lumbar muscle (Quadratus Lumborum) is actually extremely feasible for anyone who is willing to relax their lower back. It’s a pretty sneaky set of muscles. Hardly anyone talks about them unless it’s too late and you’re lying on a physical therapy table in positions you never imagined you’d be in.
What is the quadratus lumbar?
Besides the obvious, the sole purpose of this muscle in the body is to connect the pelvis to the spine . In addition to that, the Quadratus Lumborum is also responsible for the lateral flexion of the spine (lying on the ground and bobbing back and forth like a snake or a fish out of water) and the extension of the lumbar region . For example, when you are standing up with a 20-pound dumbbell on the right side, the left quadratus lumbar is activated to help stabilize the spine and keep you upright.
It certainly has a great impact on low back pain. The problem some people run into is that it gets tight with some of the other muscles in the surrounding area. If you’re unsure about self-diagnosing and figuring it out on your own, go talk to a physical therapist.
Why is it tense?
First we have to make it clear that there are many factors that can cause strain on the quadratus lumbar muscles. Some pains can be chronic pain or tightness, while other symptoms are more like a muscle knot that simply cannot be removed.
There is no definitive cause for a stiff Quadratus Lumborum. Most stem from a number of different things such as tight quads and weak hamstrings along with several different muscle imbalances in the hip. An imbalanced hip can really trigger this pain.
The point is, if you’re not training in a way that repairs that imbalance, it won’t do any good to crush him if he’s tense. You have to look for the root cause.
That said, the most common reason is overuse, stress, or strain , as well as being too tight or weak. The why behind these things usually boils down to habits like sitting for long periods of time without getting up and circulating blood flow, repetitive movements along with weak back muscles.
The best stretches for the quadratus lumbar
Develop a stretching routine slowly and gradually. You may experience some discomfort when starting these exercises, but they should go away within a few weeks. Be careful doing these stretches if you have any medical conditions that can be affected by movement.
Avoid forward bends if you experience low back pain. Instead, opt for stretches that can be done while lying on your back. This position is less stressful on the back and can help relieve pain and prevent injury.
Door pose
- From a kneeling position, extend your right leg to the side with your toes facing forward or to the right. Bend to the right, placing your right hand along the leg.
- Extend your left arm up, reaching the right. Extend through the left fingertips and bring the left ribs toward the ceiling.
- Hold this position for up to 1 minute. Repeat on the opposite side.
Lateral stretch
- From a standing position, raise your arms above your head and interlock your fingers.
- Press down on your feet and legs as you lean to the right. You will feel a stretch from the hips to the fingertips.
- Bend your chin and look down at the floor.
- Hold this position for up to 30 seconds. Repeat on the left side and 2 to 4 times on each side.
Triangle pose
- Stand with your feet wider than your hips, your right toes facing forward, and your left toes out at a slight angle.
- Raise your arms so they are parallel to the ground, palms down.
- Hinge at the right hip as you extend your right fingers forward.
- Pause here and then lower your right hand to your right leg or a block.
- Place your left hand on your hip or extend it toward the ceiling with your palm facing the opposite side of your body.
- Turn your head to look in any direction.
- Stretches the spine while activating the core and lower back muscles.
- Hold this position for up to 1 minute.
- Repeat in the other side.
Rotated triangle pose
- Stand with your feet wider than your hips, your right toes facing forward, and your left toes out at a slight angle.
- Keep your hips facing forward.
- Raise your arms so they are parallel to the ground, palms down.
- Bend forward halfway, pausing when your torso is parallel to the ground.
- Lower your left hand toward your right leg, a block, or the ground.
- Raise your right arm upward, moving your palm away from your body.
- Look at the ground, to the side, or at his outstretched hand.
- Hold this position for up to 1 minute.
- Repeat on the left side.
Extended Side Angle Pose
- Stand with your feet spread wide, the toes of the right foot facing forward and the toes of the left foot out at a slight angle.
- Bend your right knee forward so that it is above the ankle.
- Raise your arms so they are parallel to the ground.
- Bend at your hips, lowering your right hand to the ground in front of your calf.
- Extend your left arm up and forward with the palm facing down.
- Bring your belly to your spine and tuck your chin toward your chest.
- Hold this position for up to 1 minute.
- Repeat on the other side.
Pelvic tilt
- Lie on your back with your knees bent and your feet toward your hips.
- Relax your upper body and tuck your chin in a little.
- Engage your core while pressing your lower back against the floor.
- Hold for 5 seconds. Relax for a few breaths.
- Repeat 8 to 15 times.
Knees
- Lie on your back with your upper body relaxed and your chin tucked into your chest.
- Bend your knees and bring your feet toward your hips.
- Gently drop your knees to the right, keeping your upper body stable. If your knees are off the ground, prop them up on a block or cushion.
- On the next breath, return to the starting position.
- Drop your knees to the left. This completes 1 rep.
- Do 2-3 sets of 8-10 reps.
Child’s posture
- This relaxing pose helps relieve stress and pain.
- Start on your hands and knees, with your big toes touching and your knees slightly wider than hip width.
- Lower your buttocks to your heels and extend your arms to the front.
- Bring your awareness to your lower back, focusing on relaxing it.
- Stay in this position for up to 5 minutes.
To deepen the stretch, gently walk your hands to the right, sinking deeper into your hips. Then return to the center and walk with your hands to the left. You can place a cushion under your forehead, chest, or thighs for added comfort.
Turned head-to-knees posture
- From a seated position, extend your right leg and bring your left heel toward your groin.
- Bend to the right, placing your right elbow on your leg, a block, or the floor with your palm facing up.
- Extend your left arm toward the ceiling and lower it toward your right foot.
- Tuck your chin toward your chest and look up at the ceiling.
- Hold this pose for up to 1 minute.
- Repeat on the left side.
To deepen the stretch, sit on the edge of a flat cushion or folded blanket.
Knee-to-chest stretch
- Lie on your back with both feet flat on the floor.
- Gently bring both knees towards your chest.
- Wrap your arms around your legs.
- Support opposite elbows or wrists with your hands. If you can’t reach them, use a strap or hold the back of your thighs.
- Slightly bend your chin to lengthen the back of your neck.
- Hold this position for up to 1 minute.
- Relax for a few breaths.
- Repeat 2-3 times.
For ease, do this pose one leg at a time. Extend your opposite leg or bend your knee and place your foot on the ground.