Back Pain? Try Stretching Your Quadratus Lumborum (7 Ways)
Вставка
- Опубліковано 4 жов 2024
- "Famous" Physical Therapists Bob Schrupp and Brad Heineck present
Back Pain? Try Stretching Your Quadratus Lumborum (7 Ways)
Make sure to like Bob and Brad on FaceBook / bobandbrad
Check out the Products Bob and Brad LOVE on their Amazon Preferred Page : www.amazon.com...
Follow us on Twitter / ptfamous
Our Website: www.bobandbrad...
Our book “Three Simple Steps To Treat Back Pain” is available on Kindle
www.amazon.com/...
Brad’s Book “Martial Arts Manual: For Stretching, Strengthening, Prevention, and Treatment of Common Injuries” is also available on Kindle. www.amazon.com...
WANT TO HELP TRANSLATE OUR VIDEOS? We would so love the help.
www.youtube.com...
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
You guys are the best, in my opinion of course Bob!
I’ve had excruciating back pain for the past two months, making it extremely difficult for me to work.
I’ve been seeing a chiropractor and a physical therapist several days a week and nothing has been working.
I came across this video and did your stretches along with you. My back pain literally completely disappeared by the end of the video. You guys are the best!!
Great work !!!!!!!
That is great news! Thank you for your nice comment and we are glad we could help:)
Best intro I have ever seen..
I LOVE WHAT YOU"RE DOING WITH THE SKELETON! That's so simple, yet effective at visualizing how the muscles attach and connnect bones!
The side-bend with the Swiss ball changed my life. Thank you SO much!
I have been a family doc doing occ med for 40 years and wish I could have had you guys next door to my clinic.. Just watched the QL vids. Enterntaining education. The best kind!
I've found what helps me is actually 10 second dipping side planks. The muscle release is ridiculous. It's also strengthening it!
THIS MAY ALSO HELP THOSE WITH GLUTEAL PAIN. If you tried everything available for gluteal pain, and it persists, try this ! In my case, I saw MDs, chiros and PTs. Tried meds, gluteal stretches & exercise, heat, ice, google, UA-cam etc... finally I pieced together an idea from all the advice and treatments I had, and all the articles I read, plus a personal knowledge of my past history with injuries. That idea was to work on the Q L. My LEFT side was sooo tight and I didn’t know it cause I got so used to low back pain. That tightness caused my opposite side to hike up , causing my gluteal muscles on the RIGHT side to work overtime to bring me back into straight alignment, resulting in chronic pain in my right glute region. Do what BOB and BRAD said on this video could literally bring you back to life, even if your worst pain isn’t in your QL.
My right QL is so tight it caused me to develop levoscoliosis in my lumbar spine. My only problem is that no matter how much I stretch and focus on my posture, it still gets tight and returns to its “normal” tightness if that makes sense. It’s extremely annoying. Did yours loosen up to its true normal length or did you just start stretching it out?
vexmau5 I started about 3 1/2 weeks ago. I am still stretching, but it seems to be loosening up. I also have a trigger point ball from Walmart ( it’s just a little smaller than a tennis ball, but has a hard inner ball and soft outer) and I use it with my back against a wall. And I’ll kinda work it up and down until I find a really tight spot then I stay on that spot for about 20 seconds. I’ll stretch after doing this.
Ricardo Barron ah okay I’ll try that out. Thank you I appreciate your help
That sounds like my case, thanks
I have done many of your videos over the years and a lot this spring. I knew my QL was tight and has been for a very very long part of my life after falling off a pony when I was 7 on my spine and bum. I did all these stretches and pressure release with you. All I can say, was I had tremendous relief after I was done. I am so thankful to you both and will continue these exercises and release.
Just started seeing a PT after trying a number of different things. Came access this video and boy am I excited to tyr these 7 tips
Thank you very much! I have been seeing a chiropractor for months, which has helped my back pain a lot, but hasn't relieved me entirely of my pain. You guys nailed it. Thank you!
where do i send a check - you have with this video done me more good
than anything i have done including pain and sleeping pills since 1977,
may you have long happy and healthy lives.. old man mike bengyak
mike bengyak send it to me and I’ll take care of it
I love you guys, so SO much. I have been waiting for back surgery for a severely herniated disc (L5-S1) with horrible sciatica and I follow all your videos for that stuff, for years now, but recently I did something else to my back causing horrible pain and just figured out through these videos of yours (plus the ER doc and my own PT) that I tore my entire QL on my right side. I’ve been doing these stretches this morning and I can move around a whole lot better. For days I’ve barely been able to walk. Thank you!!!
How did you tear without noticing?
In case anyone was wondering, stretching anterior pelvic tilt means stretching the right muscles associated with anterior pelvic tilt which are your quads and psoas muscles
Great video! I love you both ! Great teachers! And team work !
Thank you so much :)
Thank you before finding this video, I didn’t know it was my QL that give me problem, did some of your exercises from your other video as well help me to relieve the tightness
You guys are ridiculously AWESOME. PT-wise and you all.
I am a massage therapist and have trouble with this muscle thanks for the stretch!
Guys your are so nice! I appreciate your advice as much as your sense of humor
Thank you!!! This was exactly the relief I needed - helped me tremendously!
You guys r the best, thank you.
Great stuff gentlemen
I've watched many of your videos and just love how you bounce off one another. The way you've embraced the internet, I have a great deal of respect for. Keep coming out with your clips, they are very informative.
Cheers, all the way from Aus.
Thank you so much! I’m only 33, the first year of the pandemic I slumped into a laziness I never had before, the inactivity flared up all kinds of back issues I didn’t know I had. Thanks to you guys Im learning the tools needed to fix them properly. Thank you.
You guys are so adorable. Just found your channel because I sprained my ancle... I'm pretty sure it's a grade 2 sprain. Thanks for the channel you've created!
You guys are simply awesome!
thanks for allowing your wall anchors to be shipped to Canada, got them today!
You two do make me smile and I love your videos. But even more than that, you've just fixed my reoccuring QL pain that has been bothering me persistently for about 5 years now. Often it just 'grabs' at me and I change posture and have to be careful for several days. Other times I'm in great pain and can barely move. I did the ball release and instantly felt a massive difference. I was laughing and crying at the same time with relief and joy. Thank you so very much
This is a really useful video. Thanks
Thank you, gentlemen!
I love that step QL/Adductor at the same time ideal, thanks!
LOVE YOU GUYS!!!I hv been watching your videos, I hv learned so much about the body and how to treat some of mine issues. I watch 4-5 in one session n hv practice them also...Really hv been helping me a lot.
BLESS YOU ALL 😃😊😊😊😊😊😃
A MIND is a terrible thing to waste...when there's so much knowledge n wisdom from ppl like you BOTH. ..
WONDERFUL work.
THANK YOU for sharing it with us!😃😃😃😃😊
WANDA RICH I feel the same way. It seems to me that chiropractors are essential and treat you and it's great. But, it seems like physical therapists care about you and how they can help you to help yourself feel better. It's like a pain killer vs. A cure to that which ails you! Bob and Brad you give therapist a good name!!
You guys are both master Yoda's in your field. Been following you for a very long time. And battling a reoccurring lower back problem many of your videos have been helpful but this one Takes the Cake. I think I finally isolated my issue to be the QL. Cheers, and thanks again guys for everything
You guys are the best.
Thank you for all your videos. I have been waiting for surgery on my back for over a year and I try many of your stretches. They help a lot.
Good work guys 👍
Pulled my mid back 3 days ago .. this video perfect timing.. in so much pain
Hope your back feels better now 👍
Perfect timing. Just now started having issues with this
Thanks for the helpful stretches… really needed that! My dad was in the Seabees in WWII, they always claimed they could fix anything except a broken heart and the crack of dawn….you are in good company.
Thanks guys, awesome! What a good exercise for QL strengthening?
It’s official. This is my favorite UA-cam channel!
I've included 'leaning against the wall' and the tennis ball thingy into my daily exercises and stretches.
I'd like to hear more about how that muscle died. I've never heard of that before.
Your cells that produce neurons no longer produce them, in essence you will still have the muscle cells that create the muscle but not the cells that allow your body to activate it
Thank you so much,love your videos.🙏🙏
Is one arm hanging from a pull up bar a good option ? Can feel a great strech in this area when doing it.
I never worked out those muscles before until recently, been sore, thanks for the tips 👍🏾
Great stuff!! Thanks.The first example is exactly my issue.
Ok, so now I am feeling it. The QL is saying hello after just one day of this. How many reps of any of these should you do Bob and Brad? Every day or skip a day?
Can a tught quadratus lumborum cause pain from the hip up into the lower ribs and sometimes upper back?
Thank you guys! Instant relief from my tight Quadratus Lumborum. 🙏
Very helpful. Thanks so very much guys.
Would QL pain be so tight that I cannot bend forward? I’ve been having pain for so long and I cannot bend forward without it being painful.
Thanks!
Thank you! Take care.
I am a physiotherapist too😍😍😍..great job...a very useful video
Thank you so much for this! Gave me some other exercises to do, about 90% of my back pain is in this area. Though it is funny when I have the dogs new ball, and it's not a tennis ball I know they're not good for dogs, in at my back and she's got her snout 🐽 shoved under my back trying to steal it! 😂 😂 😂 😂
You guys just straightened me out ....😁👍
I'd also like to hear more about why your muscle died after nerve damage and how you got that nerve damage.
I had skin cancer removed and the doctor went to deep and hit a nerve and made my whole back flex during the procedure and I'm having major issues with my QL on that side ever since.
Where did you have the skin cancer removed from?
Brilliant both of you
Thumbs up again. Good useful video.
Every time my daughter goes to the chiropractor. (She just turned 5). One hip is much higher and he said it's the way she is developing. I am going to try these stretches with her and see if it might be a tight muscle. She sits on her feet all the time. Thank you for this video. God Bless you!
Nikki Brown I just posted something about this. Yes, This video could very well help your daughter. Definitely try it
Ricardo Barron I would love to see the video can you give me the link?
Nikki Brown I’m so sorry about the confusion. I meant I posted a comment about this not a video. And I was referring to BOB and BRADS video being able to help.
Ricardo Barron oh that is fine! LOL! I did go to your channel and divinely we have a Honda Odyssey with the same issue your video was about. My husband is thankful for the video because it was answer to prayer!
God i was searching the name of that muscle all over the internet, searching for anatomy picture and I finally found it ! I'm so glad you guys made a video about it. I feel exactly where it is, and it's causing my spine (?) or maybe some tendon there, to pop in my lower back when I'm rotating on this opposite side. I'm so tired of this uneasy, pinchy feeling. I really do have the feeling my vertebraes there are gliding a little. There is something moving that shouldn't move, it's unconfortable. Do you think some other muscles could be involved from what I'm saying ? When I use a massage ball, on my back, it's like all of my left side in my back is stiff, while the right side is good. And when I put the ball on that knot, on the quadratus lumborum, I know it's this one, I can feel it, well it's triggering the popping in my lower back.
Could my knee injury affect my QL and make it tight
I had accident with my back while working out a while ago and in the time of recovery this muscle got really tight, I am guessing it kinda tensed itself together and I didnt use it too much or sat too long. Since then it has always been very tight and I cant seem to get it back to normal, but the wall exercise and the tennis ball helped a lot so far.
If your spine is curved could you stretch one side and ignore the other side to help straighten your spine? And which side?
I have 2 dislocated disc and this stretch helps
Thank you SO MUCH for your videos, I have my herniated disc back into place thanks to your vids but I am stil having nerve pain, what do you guys think of inversion tables??
you guys are awesome
So basically I do everything wrong to make it tight. Thanks Bob and Brad!
I have a back pain. At ql muscles area. Have been doing exercises. Its better little. Bt pain still there. Let me try ur exercises. Help ur any suggestions too
I need a bed that sinks down 6 inches for my shoulder.
Side sleeping
Driving
Coffee
Are my #3 QL jackers
Every morning I wake up super tight from sleeping on one side it’s miserable
Great video. It's very helpful to see the muscles on the dummy. Can you do one on the multifidus and erector spinae?
I get on the floor and I'm not getting back up. I've been having mobility pain for the last 3 years.
What causes pelvic tilt? Weak stomach muscles and prolonged sitting, as found in a Google search.
Any recommendations specifically for acute QL spasms ?
Hello, I love your videos. Have you any video about scoliosis?
Thanks
Lol you two are a hoot! I think that muscle is causing me issues, gonna give them a try. Thanks
If your soreness or tightness is limited to one side does that indicate that that is the side that needs stretching and release
but how far away from the wall is the placed foot??? I would think that made a difference ?
I’m here because squats and deadlifts. And the lacrosse ball I can roll on for days
I think this is the muscle bothering me after playing a round of golf, only on the left side, and significantly hurts after cooling down. Thx guys.
Where are you guys located, I've had back pain for 20+ years, Would love an evaluation
These exercises are very helpful. You can improve the effect even more if you make swinging movements at a rate of 2/sec during the exercise. Vibrations release blockages.⬆
What is the problem if you cannot sit cross-legged i.e your knees stay up in the air, pain on outer edge of knee, hips, etc. I want to be able to comfortably sit cross-legged. What exercises / stretches do I need to do?
How can you make the difference between qudratus or erector spinae tightness?
Can these cause sciatica ? 😟
Can you do a video on helping hip hike?
You guys keep us going...thanks! I would love to have you guys show the relationship between posterior pelvic tilt (bus driver’s ass) swayback etc. Keep it funny!
Love from India
Thank you!
@@BobandBrad I did the third exercise lying on the bed. Literally within 5 minutes the stiffness went away. I had that stiffness since 1 year. You don't thank me. Infact I can't thank you enough for your video.
i think another muscles should be stretched are hip flexors.
When trying to massage the QL with the tennis ball- wouldn't you run into an issue in which you'd be much more likely to hit the erector spinae rather than the QL?
this is what I have, for carrying heavy branches/trunks on my right shoulder
7 ways to stretch the QL!!!!
few weeks ago ..i had a sharp pain in my left glute ehile deadlifting.. since then it hurts when i stand on left leg solely.. like the actions like putting the sock on or single leg deadlifts..it doesn't hurt bad but it's there ..is it my si joint or bulging disc ? what should i do?
Which side is the QL affected.
Anyone having troubles should try the QL walk 😏
what is the size of the blue ball ?
I am 23 and I have a right QL that is causing lots of pain. Would you guys have any specific ways to bring permanent relief instead of just a temporary fix?
Stretch it everyday, all muscles are the same length, one could be shorter and tighter so stretching is the remedy:)
Good info but all 7 were unilateral stretches. Remind people these muscles are antagonists of one another, so if they do unilateral stretches on QLs, the other side QL is being tightened. I was hoping you would have bilateral stretches. Other wise...pretty good video.
All seven stretches would be the same for both sides. Due to the Anatomy of the muscles I don't think its possible to stretch both sides at once. Good luck.
How long u do it for each side
I have this on the left side. When I'm in pain or even just trying to rest in bed, what are some sitting positions.? I find it always hurts more to lay around but then when I try to do normal activities, the pain comes on and radiated into my flank and abdomin. Then it gets worse if I eat. Now that i tried the muscle relaxers , the pain goes away and i can eat, but the pain comes back once it wears off. When I'm at work doing hardwood flooring, sometimes it gets better when I'm moving around but only if I really pace myself. Last week I worked too hard and now I'm around day 10 of pain and still had to go to work. It was so bad I would sit in the van in pain. So I'm at home resting and trying stretches, using robaxin when needed, I need some sitting and posture techniques. Will be going back to my doctor to get my tests and referral to psyio or chiropractor.