How to Fix a Tight & Painful QUADRATUS LUMBORUM (Stretching Isn't It!)
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- Опубліковано 28 лип 2024
- Ready to actually fix a tight quadratus lumborum, one of your lower back muscles? If your back has been feeling tight or stiff, this muscle might be responsible.
Learn the biomechanics of the quadratus lumborum and surrounding muscles like the psoas and multifidous. Then, follow along with five exercises to strengthen all of the muscles and get them working together, easing tension and pain.
For the first exercise, and you probably know by now that we like to start with tissue quality, you'll need a massage ball. If you don't have one, a tennis or lacrosse ball works well, too.
You won't need any equipment for the second exercise, but pay attention to your setup. Try to keep your weight distribution even. It'll feel natural to shift your weight, but avoid it as much as possible.
For the third exercise, you will need a convenient wall to lean against. On your lifted leg, keep your pelvis dropped toward the floor.
The final exercise requires an exercise band. If you don't have one, you can use a bungee cord or a pair of sweatpants.
If you found these exercises and the breakdown of the anatomy helpful, tap the like, subscribe, and notify buttons. We'd also love to hear from you in the comments.
IN THIS VIDEO
00:00 - Intro
01:00 - Research & anatomy details
06:44 - Exercise 1: ASMR: Lumbar Extensors
09:15 - Exercise 2: Birddog
12:00 - Exercise 3: Standing Slumpy Psoas
14:28 - Exercise 4: Side Plank
16:40 - Exercise 5: 1-leg Overhead Band Press
18:20 - Routine summary
19:00 - Next steps
RESOURCES AND LINKS MENTIONED
You Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]: • Your Psoas Isn't Just ...
5 Minute Daily Routine for Low Back Pain Relief (FOLLOW-ALONG): • 5 Minute Daily Routine...
Anatomy and biomechanics of quadratus lumborum: pubmed.ncbi.nlm.nih.gov/18441...
Low Back Pain Solution: precisionmovement.coach/low-b... - get to the root cause, from sitting to herniated discs, nerve problems, and sciatica. Repair muscular imbalances. Then, build resilience in your spine, preventing further damage and future wear and tear.
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
Anatomy images and animations by © BioDigital, Inc. - Спорт
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](http://i.ytimg.com/vi/yBRSQB0Xyb0/mqdefault.jpg)
Video highlights:
01:00 - Research & anatomy details
06:44 - Exercise 1: ASMR: Lumbar Extensors
09:15 - Exercise 2: Birddog
12:00 - Exercise 3: Standing Slumpy Psoas
14:28 - Exercise 4: Side Plank
16:40 - Exercise 5: 1-leg Overhead Band Press
18:20 - Routine summary
19:00 - Next steps
Bird dog is extremely painful for me. I get hip pain
I wish I'd seen your way of using the ball just using the breath to release the muscles. Using a ball, I went after the tension in my back far too vigorously and caused more pain. Thank you for going through the anatomy; it really helps to see how everything is attached and what moves what!
The ball can be a little aggressive for sure.
Try making a fist and place your palm facing down under your back. Use your knuckles instead of the ball and back off a bit on the pressure. Doing it on your bed will also help to be more gentle.
Thanks for watching and commenting.
Keep us posted on your progress and let us know if you have any more questions :)
- Coach Joshua, Team PM
It’s good to see you continuing to elevate society, it’s highly appreciated.
Thanks for that.
Really appreciate you following along :)
Coach E, I really appreciate the time you take to show and explain how the deep muscles work.
Thanks for that!
We really appreciate you taking the time to watch and comment :)
- Coach Joshua, Team PM
Love your videos Coach E & the programs. Appreciate your insight & dedication.
I appreciate that!
Thanks for watching and commenting :)
Somehow this came at the right time! I play a lot of tennis and am noticing some instability in the QL area on my left side (probably from all the rotation to the right that occurs in tennis). Can't wait to do this routine.
Perfect!
I just did a long road trip and my QLs were fried. I did these exericses and feel great.
I know they can help you too!
Try them out and let us know how they go :)
- Coach Joshua, Team PM
great info as always . you are the best as showing the people how to do/use the movements. i have resolved many issues over the years from your expertise.
That is so great to read.
Thanks for taking the time to watch and comment!
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
That was excellent! Loved the science & anatomy breakdown 👍 I work with many golfers & their posterior pelvic tilt messes up all those muscle groupings >
Look forward to more of your videos-
Thks 💪
Glad it was helpful!
Your clients will love this content:
www.precisionmovement.coach/golf-warmup-exercises/
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Let us know if you have any more questions and thanks for the support :)
- Coach Joshua, Team PM
I like the muscles anatomy education. It's great. Thank you!
Perfect.
Thanks for letting us know and stay tuned for more content like this :)
- Coach Joshua, Team PM
You provide awesome content and explanations! It is so appreciated!!
Glad you think so!
Thanks for watching and commenting :)
- Coach Joshua, Team PM
How super exersisas!THANK YOU!
You are welcome and thanks for watching :)
- Coach Joshua, Team PM
Great helpful demonstation .
Glad you think so!
Excellent presentation!
Thank you! Cheers!
This is the best Medicine yet for what seemed unstable and painful low back/hips.
Thank you
You are so welcome and we agree!
Thanks for trying it out and keep us posted on your progress :)
- Coach Joshua, Team PM
You nailed it, Thanks. My L QL has been a problem exacerbated by long motorcycle rides. Requires elevated knees when trying to sleep on my back on hard ground. It's almost as if the QL is antagonist to the psoas. Seems to be part of anterior pelvic tilt. As such, it's part of the "always seated" syndrome. A hard elbow massage will tame it for a few days. Since knee surgery, I've been working on hip stabilizers, which has brought some QL relief. I will put these dynamic stretches into the reggo.
You are welcome and thanks for trying them out.
The ROM Coach app Discover Your Movement Age assessment can help you to find more clues to the root causes of your issues:
www.precisionmovement.coach/rom-yt
Try it out and let us know how it goes :)
- Coach Joshua, Team PM
Best channel !
Thanks!
Love the science. Thank you
Glad you enjoyed it!
🙏 I really appreciate these exercises....very effective for back pain.
Glad you like them!
Thanks for trying them out, and keep us posted on your progress :)
- Coach Joshua, Team PM
Your videos are so precise and usefull. I beleive the last exercise that you invented is very intelligent as it targets many muscles at once. Thanks
Wow! Thanks so much for that. I recognize you as a regular follower, and we appreciate your contribution to the community.
Eric will be pleased to read your kind words.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I loved your guess at the QL function- it makes so much more sense why mine is so tight!
Glad to read that.
Did you try out the exercises?
Let us know if you did and how it went :)
- Coach Joshua, Team PM
excellent stuff
really clear and concise info!
Glad it was helpful!
Great work congrats
Thank you so much 😀
Amazing. I have on / off QL and SI discomfort. The Sleepy Psoas absolutely burns my hip flexor area on the affected side. Its wild. Looks like ive found the cause! Thank you Coach E.
You are welcome!
Thanks for trying it out and commenting.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Gained a new subscriber. Love the visual of anatomy! simple easy exercises I can do. Thank you.
Awesome! Thank you!
We really appreciate the trust.
Let us know if you ever need advice or assistance :)
- Coach Joshua, Team PM
Thanks! 👍👌
You bet!
Thanks for sharing. Great tutorial.
I teach yoga & the breath is important to help us in our postures. 👍❤️
You are welcome and thanks for watching and commenting :)
- Coach Joshua, Team PM
I never understood this before in med school .thanku for such an Excellent teaching🙏
Whoa. Next level validation.
Thanks for that. We are here for you if you ever have any more questions :)
- Coach Joshua, Team PM
Transparent brilliance ✨💛✨
:)
Thankyou so much for this video. I LOVE the way you break down the anatomy using the graphics programme. When I know more about the anatomy, I'm sure I do the exercises in a more correct way. I have been doing the bird dog for years but with the arm out straight. I will change to 45 degrees. Could you explain what difference that makes, please? Love your channel.❤
Hi and thanks for asking!
Changing the angle of abduction reinforces stable shoulder mechanics and overall exercise effectiveness.
We really appreciate you stopping by to try out the exercises and comment.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Specifically, it better activates the lower trapezius over the upper trapezius, a commonly weak muscle, leading to better shoulder mechanics as Joshua mentinoed. - Coach E
Great video, the anatomy of muscles was interesting. I have a wrist injury which prevents me from putting weigh on it. Do you any alternative exercises for this problem. I am 78 years old and find some of your exercises difficult to do. I have a very tight and painful right side of my body from neck to ankle since a foot surgery for Posterior Tibial Tendon tear 5 years ago. I also fractured my T1 and T2 14years ago, this causes more pain between the shoulder blades. I have found your exercises most useful. Thank you for awesome videos and information, much appreciated.
Hi and thanks for commenting!
Try placing some padding under the heels of your palms to see if that helps with exercises that require you to be on the floor. Otherwise, try modifying them to do them standing or on your forearms.
Next, check out the first two videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=wrist
Based on what you have written the Foundation for Movement Longevity program can help you to assess and address the root cause of your issues:
www.precisionmovement.coach/foundation-for-movement-longevity-yt
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
The visual of the different muscles and their attachments was AWESOME! When I did the first exercise (ASMR: Lumbar Extensors) I felt a tight sensation in the left side of my hip where I have chronic pain...wow! Could tight QL be contributing to that pain and muscle tightness/atrophy??
It's been diagnosed as a hip impingement (nothing from xrays show issues structurally and haven't done an MRI to see about a labrum tear). But I notice when I can relax muscles in my hip, the pain decreases and ROM increases. I'm finishing up with the Shoulder Program and plan on doing the hip program next
Glad that you like the visuals...stay tuned for more.
It is possible that QL is contributing to the root cause of your issue.
Hip Pain Solution will definitely help you sort that out.
Thanks for stopping by, commenting, and for your continued support :)
- Coach Joshua, Team PM
This muscle might be causing consistent pain since spinal infection and laminectomy surgery in 2014, not sure. Surgeon had to cut out infected bone at L4, and now there is a bump (just happy to be above-ground, so not complaining--not paralyzed either, still active with a crooked spine--can live with some off/on pain but am curious what causes it).
Doing the Daily Movement tuneup really helps! It's now part of daily routine. Many many thanks for these quick and effective exercises, 5-7 minutes and feel so much better afterwards! 🙏
It's entirely possible that it's one of the root causes of your issue.
We are so happy that you are doing the DMT. Keep up the fantastic work!
- Coach Joshua, Team PM
From watching the model, it seems that the QL and psoas would also play a role in SI joint pain?!
They do in mine!!!
That’s what i came here for! I developed si joint pain 4 weeks ago, and i believe this could be the culprit 🥲
It is entirely possible.
Thanks for watching and let us know how the exericses go.
Also, check this out:
ua-cam.com/video/3V9DsFSXdrg/v-deo.htmlsi=AjVQePmXxBPD8rkH
Thanks for following along :)
- Coach Joshua, Team PM
Another amazing video! I have bilateral cubital tunnel syndrome (nerve entrapment in the medial elbow). Is there a modification to the side plank that would minimize compression on this area?
Glad that you like it.
Side planks can be made more manageable by finding an easier progression (e.g. standing with your arm on a countertop) and go from there. Set a goal to do two rounds of 1 minute per side before moving to the next progression. You can do them with a straight arm or on your elbow.
Try it out and let us know how it goes :)
- Coach Joshua, Team PM
🙏🏽 for the algorithm.
;)
Me 2
My ql and psoas are causing me much grief. The ql can also shift your ribcage and that is what I believe is happening to me. You can also floss the ql muscle which at times has helped. My balance isn’t good when doing birddogs. It also places alot of tension in my brachial plexus when in that position. It’s just a vicious cycle trying to figure out what will help. Lots of experimenting. Thanks for the video.
You are welcome and thanks for sharing your thoughts.
Keep working on the exercises and keep us posted on your progress :)
- Coach Joshua, Team PM
Hi, I'm definitely going to give this a try. I've been told I've pulled my hip flexor muscles my oblique muscle now I have pain right at the top of my pelvis I couldn't do a bridge or rock to seating position from laying on my back does this sound like I may of pulled my quadratus lumborum muscle? All pulled muscles are on the right side of my body. I am also seeing a chiropractor for a curved spine. Thanks 🙂
Thanks for trying it out!
Keep us posted on your progress and let us know if you have any more questions :)
- Coach Joshua, Team PM
Looking athletic E!
;)
Thanks. Great video. Can you say what anatomy website that is you are using? Thanks
You are welcome!
It's called Biodigital.
Thanks for watching and commenting :)
- Coach Joshua, Team PM
Thanks Joshua
Do you have any thoughts or recommendations regarding the vibration plates?
Nope sorry.
That's not something that we are familiar with.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Can u please do a vid on how to fix lavatory scapulae syndrome
Hi!
Check out the first two videos here:
www.youtube.com/@PrecisionMovementCoach/search?query=levator
Thanks for asking and let us know how it goes :)
- Coach Joshua, Team PM
Is it ok ti do these exercises if i have an i iningual hernia .. because its very difficult to know which exercises make a hernia worse and which ones are safe could you advise
Hi and great question.
It's safe to attempt everything as long as you move slowly and stay in complete control. Stop doing anything that causes pain unless you can modify it to do it pain-free. Modifications include moving slower and smaller.
Consult with your primary care physician if in doubt.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
A question is some exercises may aggrevate the SI joint issues that I have, especially the ones with one leg standing, because the pressure on the two SI joints is inreasing and unbalanced?
Hi and thanks for asking.
Stop doing any exericse that causes more pain unless you can modify it to do it pain-free. Modifications include moving slower, smaller, and reaching out to nearby sturdy objects for support.
Also, try this out and let us know how it goes:
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Talk to you soon :)
- Coach Joshua, Team PM
Hi Coach
Im really grateful for your videos. I have been addressing the crunchy painful rhomboid region with leftscapula being felt out of place as it sounds “taka taka” while hands up and down in lying down position. Pain has reduced a little with posterior tilt and all your moves. However its not completely cured. Rotator cuff also gives popping sound. and doing all exercises daily. How can i go back to old workout routine after removing left rhomboid painful crunch and scapula in position?
Did below too
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Becuase of deskjob right cervical-trapezius junction is soo painful and cant touch that area due to impingment and cant keep right hand front and lift . Doing external rotation and strengthening. any kind suggestions you would advise? Thanks a lot!!
Thanks so much for following along and asking for our advice. We appreciate the trust.
The Shoulder Pain Solution program was designed with people like you in mind. Based on what you have written it's the best place to start. It's a lot more comprehensive and progressive than our free content.
www.precisionmovement.coach/shoulder-pain-solution-yt
Take a look and let us know if you have any more questions :)
- Coach Joshua, Team PM
Thank You for the reply. Is the program again pre recorded videos? Sorry if I didnt get from the page describing programs
They are pre-recorded :)
- Coach Joshua, Team PM