Quadratus lumborum

Q-L

1. Quadratus Lumborum “If you've ever had low back pain, you might have tight quadratus lumborum muscles. These large muscles are on each side of your low back, running from your ribs to your pelvis. Each muscle bends your upper body toward the side they're located on. When they work together, they bend your low back backward.”

2. Q-L strengthening exercises Side Plank You can strengthen your quadratus lumborum muscle using the "side plank" exercise. Lay on the floor on your side. Place your hand on the floor under you and straighten your arm, raising the top half of your body off the ground. You can raise the other arm straight over you, says the Yoga Journal website, or let it rest on your side. Keep your legs straight, letting the lower half of your body rest on the side of your bottom foot. To hold this side plank position, you will have to engage most of your core muscles, including your quadratus lumborum. Hold this position for one minute and then repeat on the other side.

3. Standing Stretch To stretch your quadratus lumborum, stand with your legs straight and your feet together. Raise your hands above your head with straight arms. It is important to keep your arms straight as you stretch them slightly to the right side of your body, bending slowly from your hip, says the Moving to Stillness website. At this point, you should feel your left quadratus lumborum stretch. Hold this position for 30 seconds and then switch to the other side. Repeat this stretch for three repetitions on each side of your body.

4. Child's Pose Child's pose is a yoga exercise that stretches the quadratus lumborum muscles.