Hello Friends! To Join my course that is Re-opening soon, be part of the EARLY BIRD WAITLIST click the link www.backmasterclass.com/general-opt-inrvsd1tf7 re-opening January 1, 2024 !! what you have been missing and start with this free 6 Part video series to start applying on how to regain life without back pain, improve core strength and posture ⏩Video 1 What is Low impact Rehab Core and Back Immersion Therapy ua-cam.com/video/gJ2FC7ekM8w/v-deo.html ⏩Video 2 Find the Root of the Problem of pain and learn PRINTING Technique to align Neutral Spine ua-cam.com/video/cjmf7dYdT_g/v-deo.html ⏩Video 3 Big SECRETS on How to Build Core Endurance and Stamina of Core and Back ua-cam.com/video/oT3d6PCFQhA/v-deo.html ⏩ Video 4 Entire Blueprint PNF Pattern and Self Myofascial Release with Bolster and Elastic band Video 5 these 2 lovely testimonies regarding the Back Master Class Experience ⏩Scoliosis Achieving Regain Life Without Back Pain Stronger Core and Posture://ua-cam.com/video/iJ84yUPh8WQ/v-deo.html ⏩Impressive Evidence of Umbilical Hernia with Back Pain Recovery from Core and Back Immersion ua-cam.com/video/FNv7vlI-XmA/v-deo.html ⏩Video 6 Video 6 Time to Take Action to Regain Life without Back pain, Stronger Core and Improved Posture ua-cam.com/video/b_LJ1qNkMzE/v-deo.html
This video made me cry, I have been having QL pain for 6 years and have spent thousands of dollars on physical therapy, doctors and personal trainers trying to fix this problem. But in a free 13 minute video you thoroughly explained my problem and exactly what to do to fix it. Thank you for caring and helping people the way you do!
What exercises did your physical therapist have you doing? These are exercises mine prescribed...they require doing often and regularly🤔 this is a great video regardless
WOW As a firefighter I have found my right QL has been driving me nuts for months and months and my searches for relief have been fruitless until your video! For the first time I could feel the stretching and engaging of my QL in what you showed in the video! Thanks so much for posting it.
New subscriber. I'm a retired Working Chef and 65 years old so you can imagine...or maybe not. Anyway, after years of improper lifting and overall active life my QL's are super beat up and tight. I've been following along with this strengthening and stretching practice for only 3 days and I believe that I can feel an improvement! I'm equal parts amazed and grateful. Hope is a beautiful place for the mind/body/spirit to visit. From the bottom of my heart...Thank you.
Thank you Annie! The pain in my QL for the past year would become so intense that I could not roll over in bed, cough or sneeze without bracing myself for the agony. Simple postures like child's pose and sun salutes were painful and made my yoga practice unenjoyable. I lived like this for over a year and multiple chiropractors and physical therapists could not provide any relief. Until I found your video! After 2-3 weeks of doing these exercises 4 times a week, I have achieved over 80% relief. I'm almost pain-free. It's been amazing to feel comfortable in my own skin again. I can't thank you enough!
Thanks Annie! I have tightness in my QL left side, that result in lifting up my left hip side. A physiotherapist has recommended to release it with chinese needles but I'm afraid to do it.
Thank you so much for this video. Suffering from QL pain for months and it’s worsening. Finally someone who dissects the problem so clearly and scientifically while providing a complete routine. Much appreciated. I’ll report progress!
I am a PT and a runner with chronic QL pain for 11 years. I have received so much therapy with no lasting g results. Thank you! I’ll give you an update!
INCREDIBLE, the scooting the butt thing worked so well, it made my QL work and activate especially going backwards, and after that activated it felt 10x more stable on the stretches activate
Will do!! And here it is sorry i wasnt Able to let you know after i released the follow along video Tight and Weak Quadratus Lumborum with One Side Low Back Pain Program Fix (ALIGN THE PELVIS) ua-cam.com/video/-Z-czND_0bU/v-deo.html
Thank you so so much Annie. For years I have suffered with pain, tightness, and stiffness in my lower back, hips, and thighs, This and many of your videos have helped me thus far, and this is just my second week working with your videos. Annie, you have no idea how much I appreciate your time to show and explain what is going on with the body and how to strengthen and align. Much love.
awe thank you for the feedback, there are more videos about one sided weakness you can apply as gentle progression and follow along, the links are inside the description. enjoy them and blessings and full healing and recovery for you
After even one session this made tremendous impact on my years of back pain after babies. You have an excellent comprehension of who the body is interconnected and also how to communicate this. I would love your focus on the neck and shoulder improving posture and correcting the slouch look, overtight traps and shoulders. I know pecs have something to do with it but don’t know where to start! And again I love the explanation so I really understand the exercises purpose. Thank you again!
PTs are sooo bad! I have this problem and they just focus on random stuff. I will come back in a couple of weeks to tell you how it goes with this routine. Wish me luck 🙏
I have seen dozen of QL videos so far and and this finally puts everything together, not just showing one to three isolated stretches of the QL, but explaining the whole motion chain and where to start. Thank you very much for sharing this knowledge!
Fantastic video, I loved how you explained the muscle and its function in the beginning. Everything makes much more sense now. I have been dealing with right lower back pain and tightness for a year now and spent a lot of money and time on physical therapy and podiatry. In a year's time nobody could tell me what my problem was, and you explained it within minutes!
This is how it start my treatment plans towards all of my patients once they understand the root of the problem, everything makes sense and it will be easier to fix the problem for GOOD!
Amazing. I have been suffering from exact same things on my left side including me sleeping on my right side. I have very week şeft glute and every now and than left back pain. Thank you so much. No body have explained it that clearly. ❤❤
This is one of the most informative detail the videos Physiotherapy and musculoskeletal imbalance correction that I've ever seen on UA-cam. thank you so much I'm so glad I found your Channel today
Wow, what an amazing video. I have chronic pain in my left glutes and low back from playing rotational sports for many years. I have been to multiple doctors and PTs and none of them diagnosed it correctly as a QL issue. It took me years to figure out that I have all the symptoms of a strained QL, and I have since been trying different approaches to rehab. Most recently I was following a video that recommended lacrosse ball massage, and you are right that it is too aggressive--my symptoms returned with a vengeance. This is the best video I have seen that explains the root of the problem and prescribes a balanced approach to fix it. Thank you so much!!
Thats great to hear and i have a new Deeper stretch on your QL that is gentler with the bolster One sided Back Pain? Quadratus Lumborum Deep Yoga Stretch Release with Bolster ua-cam.com/video/H870kiQnSCY/v-deo.html
really exhaustive video on the whole topic. good fundamentals, good details, good theory and visualisastion with graphics and also great practical guidance. all this info in only 13 minutes. no clickbait title. really solid video put together. big props!
It is really helpful. I have been suffering for more than 15 years. Been to doctor, physiotherapist and many more many times but didn't help at all. But this video is helpful. By the time I watched this video, it has already injured few more things. It would be helpful if I could get more advice since my case got really worse
This is the best video on QL exercises I have seen on UA-cam. I have developed Lumber scoliosis concavity on right side due to prolonged sitting position due to work load as a GP And the mussels over the spines becomes very hard. I have aching pain on the right lower back . The consultant advised me to do Pilates exercises to strengthen the QL muscles from UA-cam . Thank you very much Annie 🙏
This video provides an excellent explanation of the QL muscle, the reasons why is may be hurting and excercises to help. Really, really good! Thank you.
Sakit yang saya derita selama 2 tahun sama persis dengan penjelasan di video ini,dan saya sekarang menemukan penyebab sakit saya.saya akan mempratekan dan semoga saya mendapat kesembuhan Terimakasih atas ilmu nya...
Thank you so much for this video!!!! Doctors, chiropractors and physical therapy appointments could not figure out what was wrong with me. Finding this video helped me realize I have a lateral pelvic tilt! These exercises help so much
Absolutely the BEST video for understanding the QL muscle and how to relieve the pain. Ten days ago I lifted a heavy suitcase two steps up into my house and strained my RT lower back. I’ve been doing some basic stretches for the lower back but the exercises in your video are more comprehensive and target the areas (hips, glute medius, and hamstrings) where I’m feeling tightness. Thank you!!
I have been suffering with chronic buttock/hip pain for over 2 years. My leg is very weak and I've been told I have weak glutes and trendelenburg gait. Physio's keep giving me banded glute stretches which is making no difference. I decided to try this and it has really reduced the pain in my buttock. I will do this daily, thank you!
I just stumbled upon your video. I’ve had pain in my QL for 9 months. Looking at different videos for help. My biggest problem is that I have scoliosis and one hip is higher than the other. That’s the side where my QL is in pain. There’s no way to correct my hip being higher but I am still going to try your videos and see. It all makes sense to me and hope under my circumstances it will still end my pain. Thank you!
Is the higher hip also further back? If so and when standing you see your belly button is pointed more to that side, you might try to rotate your hips in the opposite direction. You might feel tightness on the inner side of that other leg. I’ve seen some videos about the hips being locked up in that way and could possibly be contributing to the spine issues. Freeing up that plus the QL may help.
I also went to physical therapy with no good results. They focused on superman and bird dog exercises to strengthen back. The completely missed the glutes and never mentioned the Quadratus Laborum. You are a wonderful and caring person.. I have neck , thoracic, low back pain and now this QL problem- thank you sooooo much
Thanks for sharing. Have tried many hip mobility routines to try to fix this problem. While they helped immensely with adding flexibility, they didn't target this source of pain. I tried this routine and worked great. Thanks
Thanks a lot Annie your video is going to help me a lot I was having this problem from long time my Ty side is always very tight it stops me doing some yoga stretches I didn’t know what to do but now I know what the problem is and what to do God bless you
Dear Annie, thanks for excellent explanation of the function of the QL and your suggested exercises . It’s the first time I really understand my problem of recurring pains in my back . I will try out your program an let you know :-) . Regards from Switzerland ❤
Wonderful! Thank you for trusting my program and there is so much to share let me know what else I can help with your back pain needs , glad I can teach and reach all the way to Switzerland 🇨🇭
Great stretches! I have scoliosis and QL pain. I’ve been stretching wrong for this as torso twists bother my right side. These stretches seem more logical to get to the problem with the QL. Thank you!
I used a ab core roller and fixed all my lower back issues . I have 4 slipped disc L1 L2 L3 S1 . I've been working on the hips for about a yr and found out the roller did more for me.
Dear Annie, this is the best video that I found and I am very greatful for your easy explaining. Physical therapists and doctors could not help me - this problem accompanied me since 10 months. I tried a lot so far, it became a little better, but it's still there. Doing the exercises that you recommend feels so much better, than anything I did before. It feels damn good! THANK YOU VERY MUCH 🙏
I think ,thats exactly the exercises i need,it seems that's my problem with my back.Thank you in advance,i subscribed,if really this is the actual problem and the exercises i need,i have to say i owe you a part of my life!!!
Thats great News i just uploaded a recent one if you missed out Try it out as well for a Deeper stretch release with bolster One sided Back Pain? Quadratus Lumborum Deep Yoga Stretch Release with Bolster ua-cam.com/video/H870kiQnSCY/v-deo.html
Thank you so much, i suffer from a hiatal hernia and couldn't figure out why that part of my side was so tight. I hope over time doing these will help relive both issues. Thank you.
Thank you very much Annie, after seen many specialist over the last years finally someone that explains the issue of my QL muscle pain with clarity. I can’t wait to get going with all the advise and tips, even the one on which side to sleep, just brilliant!
I can't thank you enough for this video. I've had QL issues for several years. It got to the point that I could walk a block, then i'd have to sit before continuing. I also couldn't wear any compression shorts due to any pressure on QL would cause immense pain. I've been to several different PTs and they'd all say stretch, stretch through the pain but it would just get worse. I learned that my right QL was really inflammed. I can't wait to try this routine
❤ wow i always hear this kind of situation of attending different therapists and no improvement . I also have a current Student inside my backmaster Class and i am her 7th therapist and even though it is an online course she finally Good. Permamnent relief ❤
This video is helping me. I've had pain on one side for decades. Recently, Rolfing has helped, but I need to help myself, too. COULD YOU DO ANOTHER QL VIDEO THAT IS A FOLLOW-ALONG WORK OUT? Thank you!
Yes the agonizing spasms are terrible and glad it helped you so much already . Here are more progressive Exericses after this let me know if you want the link ❤
Wow Annie! I love this! I spent so much time & money recently on physiotherapy and after 20 sessions, my problem was not resolved. I hated it when they kept using electricity on my body - so counter productive because of the EMF. Also their style of massage is just not to my satisfaction. Nevertheless they were good people with good intentions. These exercises are so effective Many thanks and God bless you.
Absolutely brilliant thank you. I have had QL issues for years. This explanation opened a door so I can see how evenings now with related hip and glute issues. This was a lovely Suday morning. Peace and blessings
This is a so helpful. I have tried massage and no help. Some days it is crippling and now if I do these exercises I feel instant relief and feel myself opening up and able to move
I really love this video now that I see you gave sleep recommendations. I wasn’t sure this was really one the muscles that’s been giving me problems but hearing you explain the sleeping positions I now feel ready to better help fix my fucked up back. THANK YOU!
I have pain on the right side during weight workout class, Kettlebell. Having dumbbell or kettle bell comfortable heavy weight then as the class goes on, I'm in pain. So I stop n go the back extension machine. Then I come back to class n then reduce the weight so to complete the class. I feel so defeated because I can't go up in weight. But I hope these strengthening exercises will help me. So thank you in advance.
Oh dear. Used a tennis ball. Never mind. The pain isn't any worse than my usual pains which I have lived with for years! Thanks Annie. Will start on these in a couple of days but I will carry on with the glutes which I started a few weeks ago☺.
Most helpful video I have come across for this type of pain and stiffness. THANK YOU. It would be fantastic if you did a video of these exercises, talking through each exercise and held each pose for the recommended time at beginner level, maybe with music (as with many yoga videos) as this would be easier to follow and more motivating. But thank you again so much as it is such a clear concise explanation, I feel I finally have got to the root of the issue.
I have very tight knots in my lower right back, I believe in the QL, and my right hip is lower than my left. I also have scoliosis. My inner right hip and inner right thigh are always so tight, even with a lot of stretching. I've had these back knots for over 20 years! Can you recommend anything in addition to this video? I'm going to start these exercises right away. Thank you!
About a year ago I found myofascial release to help me With all my back and shoulder issues. I had been trying to use that along with some of these Stretches for my QL issues. When I saw this video I stopped doing the myofascial release as Annie suggested and it has made all the difference! So glad I stumbled upon this video. Thx!
Hey, I'm a Chartered accountant Student so have to study for 14 hours a day, m having right side middle back pain which ends in right stomach side last rib, first i thought something must be wrong with my stomach's right side bt tremendous back pain is also there. I was confused as hell like idk whats wrong with me, this video helped a lot, i finally learnt what pain im having, i also realize i used to sleep on left side to get relief from this pain but seems like im only making it worsen🙃, thank you for this video to educate me
TY Annie : añadir a estos ejercicios el de 90-90 echando el cuerpo para delante y una vez ahí , levantar el pie/pierna de detrás hacia el techo , volver a posición derecha y repetir .
Thank you for this excellent content! I’ve been struggling with QL/LBP for months and I’m finally getting the answers I needed, from your channel and this video.
❤thats Good News and if you need a complete routine and support you can also Try my back masterclass as i Will re- open It Very soon let me know if you are interested and i Will send your the link on How to Join exclusively
Hello, Annie, and thank you for this video. I just saw it today (November 5, 2023) and I after reading some of the comments, I will be trying these stretches to see how it feels. I have had lower right back / right flank pressure / pain since the first week of July, so over 4 months now. I have been to 8 different doctors, had CT scans, ultrasounds, and MRIs done, tried physical therapy, and even acupuncture. No one has any idea what my problem is, or why I have the pain that I do. The thumbnail for this video showed the opposite of what my back looks like, though. My right side looks higher from the back, but my left side is where the crease in my back is. There is no crease at all on the right, it looks smooth, like I don't even have a "love handle". My question is regarding what would be found on ultrasounds and / or an MRI regarding the QL muscle. Would these scans show anything related to this? The last scans I had done did not show a musculoskeletal issue, according to the doctor that ordered them, so I'm wondering if this would be seen or not.
@@mubinchowdhury3956 This is just over a month after my last comment (Dec 8th today), and I am still seeing doctors to try to figure out what is going on. I am seeing an orthopedic spine specialist, he ordered a CT and an MRI of my Thoracic Spine, saying there are muscles and nerves that run from your spine, around your side, and out to your naval. He is looking for anything with the spine that would affect the nerves and/or muscles.
@@nasarthemax Thank you for replying. Right after I watched this video, there was another procedure I was told about that was supposed to have a good chance of helping. It had to do with acupuncture, and I was also going to physical therapy as well. My wife just linked this video to me yesterday not knowing I had already watched it. I'll go back to this information and try her suggestions. Have you had any luck?
@@mubinchowdhury3956 Thank you for replying. Right after I watched this video, there was another procedure I was told about that was supposed to have a good chance of helping. It had to do with acupuncture, and I was also going to physical therapy as well. My wife just linked this video to me yesterday not knowing I had already watched it. I'll go back to this information and try her suggestions. Have you had any luck?
Hello Friends! To Join my course that is Re-opening soon, be part of the EARLY BIRD WAITLIST click the link www.backmasterclass.com/general-opt-inrvsd1tf7 re-opening
January 1, 2024 !! what you have been missing and start with this free 6 Part video series to start applying on how to regain life without back pain, improve core strength and posture
⏩Video 1 What is Low impact Rehab Core and Back Immersion Therapy ua-cam.com/video/gJ2FC7ekM8w/v-deo.html
⏩Video 2 Find the Root of the Problem of pain and learn PRINTING Technique to align Neutral Spine ua-cam.com/video/cjmf7dYdT_g/v-deo.html
⏩Video 3 Big SECRETS on How to Build Core Endurance and Stamina of Core and Back ua-cam.com/video/oT3d6PCFQhA/v-deo.html
⏩ Video 4 Entire Blueprint PNF Pattern and Self Myofascial Release with Bolster and Elastic band
Video 5 these 2 lovely testimonies regarding the Back Master Class Experience
⏩Scoliosis Achieving Regain Life Without Back Pain Stronger Core and Posture://ua-cam.com/video/iJ84yUPh8WQ/v-deo.html
⏩Impressive Evidence of Umbilical Hernia with Back Pain Recovery from Core and Back Immersion ua-cam.com/video/FNv7vlI-XmA/v-deo.html
⏩Video 6 Video 6 Time to Take Action to Regain Life without Back pain, Stronger Core and Improved Posture ua-cam.com/video/b_LJ1qNkMzE/v-deo.html
Would this also help loosen the psoas major?
@@TheCodeTinkerer yes❤
Thank you for this video. Could a tight QL cause functional scoliosis?
What state are u located I need to come to office
@@MikeJones-qo7vt Southern California.
This video made me cry, I have been having QL pain for 6 years and have spent thousands of dollars on physical therapy, doctors and personal trainers trying to fix this problem. But in a free 13 minute video you thoroughly explained my problem and exactly what to do to fix it. Thank you for caring and helping people the way you do!
Wow that's amazing ! Keep it up and there's 3 more video progressions you can do after this as you get stronger
100 percent!!
Research Dr. Rowe. Thank me later
@@oliround love Dr. Rowe!
What exercises did your physical therapist have you doing? These are exercises mine prescribed...they require doing often and regularly🤔 this is a great video regardless
After suffering 15 years & many, many doctor visits, someone that knows what they are talking about!! THANKS!!
Awe thank you
Not many people realize that this video is liquid gold.
I owe you some money lady Annie.
🌟🌟🌟🌟🌟
❤️❤️❤️❤️❤️
WOW As a firefighter I have found my right QL has been driving me nuts for months and months and my searches for relief have been fruitless until your video! For the first time I could feel the stretching and engaging of my QL in what you showed in the video! Thanks so much for posting it.
👍 that's great to hear ' thanks for serving the community let me know what else you need to reach your back paint relief goals
New subscriber. I'm a retired Working Chef and 65 years old so you can imagine...or maybe not. Anyway, after years of improper lifting and overall active life my QL's are super beat up and tight.
I've been following along with this strengthening and stretching practice for only 3 days and I believe that I can feel an improvement! I'm equal parts amazed and grateful. Hope is a beautiful place for the mind/body/spirit to visit. From the bottom of my heart...Thank you.
Thank you Annie! The pain in my QL for the past year would become so intense that I could not roll over in bed, cough or sneeze without bracing myself for the agony. Simple postures like child's pose and sun salutes were painful and made my yoga practice unenjoyable. I lived like this for over a year and multiple chiropractors and physical therapists could not provide any relief. Until I found your video! After 2-3 weeks of doing these exercises 4 times a week, I have achieved over 80% relief. I'm almost pain-free. It's been amazing to feel comfortable in my own skin again. I can't thank you enough!
I have exactly exactly the same issue. I hope this can also help me.
Thats great news❤ i am truly humbled to hear amazing recoveries with my program ❤
@TheWewerka18 did it help you?
Thanks Annie! I have tightness in my QL left side, that result in lifting up my left hip side. A physiotherapist has recommended to release it with chinese needles but I'm afraid to do it.
Thank you so much for this video. Suffering from QL pain for months and it’s worsening. Finally someone who dissects the problem so clearly and scientifically while providing a complete routine. Much appreciated. I’ll report progress!
Yes keep me updated and glad that you found something different and very useful
The report please..
Thanks for catching up
👌
I am a PT and a runner with chronic QL pain for 11 years. I have received so much therapy with no lasting g results. Thank you! I’ll give you an update!
Yes let me know and keep me posted , Thank you for trying my program . What an honor and privilege to a colleague with the same profession .
Thanks!
Thank you so much for the financial support i appreciate it 🙏❤️
Thanks, I have recovered from the QL pain after doing this exercise.
OH!! That's hopeful. I'm 80 & have never had such pain as this QL. Going to try this advise & hoping for improvement.
Wonderful! ❤
INCREDIBLE, the scooting the butt thing worked so well, it made my QL work and activate especially going backwards, and after that activated it felt 10x more stable on the stretches activate
This must be the most comprehensive explanation on the QL and it's problems I've seen
Thank you so much
Please do a follow up video this was the best video I’ve seen concerning my back issues!!!! Thanks again!!!
Will do!! And here it is sorry i wasnt Able to let you know after i released the follow along video Tight and Weak Quadratus Lumborum with One Side Low Back Pain Program Fix (ALIGN THE PELVIS)
ua-cam.com/video/-Z-czND_0bU/v-deo.html
Thank you so so much Annie. For years I have suffered with pain, tightness, and stiffness in my lower back, hips, and thighs, This and many of your videos have helped me thus far, and this is just my second week working with your videos. Annie, you have no idea how much I appreciate your time to show and explain what is going on with the body and how to strengthen and align. Much love.
awe thank you for the feedback, there are more videos about one sided weakness you can apply as gentle progression and follow along, the links are inside the description. enjoy them and blessings and full healing and recovery for you
After even one session this made tremendous impact on my years of back pain after babies. You have an excellent comprehension of who the body is interconnected and also how to communicate this.
I would love your focus on the neck and shoulder improving posture and correcting the slouch look, overtight traps and shoulders. I know pecs have something to do with it but don’t know where to start! And again I love the explanation so I really understand the exercises purpose.
Thank you again!
Here is another video with some explanations , for forward head and rounded shoulders posture ua-cam.com/video/VzeeIpLM8hM/v-deo.html enjoy 🥰
PTs are sooo bad! I have this problem and they just focus on random stuff. I will come back in a couple of weeks to tell you how it goes with this routine. Wish me luck 🙏
How are you doing now?
I have seen dozen of QL videos so far and and this finally puts everything together, not just showing one to three isolated stretches of the QL, but explaining the whole motion chain and where to start. Thank you very much for sharing this knowledge!
Glad it helped!❤thabks for sharing your amazing testimony of recovery ❤
I found exactly the same. Excellent work in explaining the basics and what to avoid.
Fantastic video, I loved how you explained the muscle and its function in the beginning. Everything makes much more sense now. I have been dealing with right lower back pain and tightness for a year now and spent a lot of money and time on physical therapy and podiatry. In a year's time nobody could tell me what my problem was, and you explained it within minutes!
This is how it start my treatment plans towards all of my patients once they understand the root of the problem, everything makes sense and it will be easier to fix the problem for GOOD!
Amazing. I have been suffering from exact same things on my left side including me sleeping on my right side. I have very week şeft glute and every now and than left back pain. Thank you so much. No body have explained it that clearly. ❤❤
This is one of the most informative detail the videos Physiotherapy and musculoskeletal imbalance correction that I've ever seen on UA-cam. thank you so much I'm so glad I found your Channel today
Welcome to MY Channel glad that this helped you tons ❤
Wow, what an amazing video. I have chronic pain in my left glutes and low back from playing rotational sports for many years. I have been to multiple doctors and PTs and none of them diagnosed it correctly as a QL issue. It took me years to figure out that I have all the symptoms of a strained QL, and I have since been trying different approaches to rehab. Most recently I was following a video that recommended lacrosse ball massage, and you are right that it is too aggressive--my symptoms returned with a vengeance.
This is the best video I have seen that explains the root of the problem and prescribes a balanced approach to fix it. Thank you so much!!
Thats great to hear and i have a new Deeper stretch on your QL that is gentler with the bolster One sided Back Pain? Quadratus Lumborum Deep Yoga Stretch Release with Bolster
ua-cam.com/video/H870kiQnSCY/v-deo.html
really exhaustive video on the whole topic. good fundamentals, good details, good theory and visualisastion with graphics and also great practical guidance. all this info in only 13 minutes. no clickbait title. really solid video put together. big props!
I've had this problem for 20 years! I'm excited to get better with these exercises! Thank you! Great video!
that is great to hear you are very welcome. 20 years is indeed too long to endure
You are my angel. I love you. Your workout has reduced my back pain by 90 percent
It is really helpful. I have been suffering for more than 15 years. Been to doctor, physiotherapist and many more many times but didn't help at all. But this video is helpful. By the time I watched this video, it has already injured few more things. It would be helpful if I could get more advice since my case got really worse
This is the best video on QL exercises I have seen on UA-cam.
I have developed Lumber scoliosis concavity on right side due to prolonged sitting position due to work load as a GP And the mussels over the spines becomes very hard. I have aching pain on the right lower back . The consultant advised me to do Pilates exercises to strengthen the QL muscles from UA-cam . Thank you very much Annie 🙏
You are very welcome and I have a follow along video progression you can further challenge whenever you are ready
This video provides an excellent explanation of the QL muscle, the reasons why is may be hurting and excercises to help. Really, really good! Thank you.
Awe that's great to hear and thank you 🙏
Sakit yang saya derita selama 2 tahun sama persis dengan penjelasan di video ini,dan saya sekarang menemukan penyebab sakit saya.saya akan mempratekan dan semoga saya mendapat kesembuhan
Terimakasih atas ilmu nya...
Thank you so much for this video!!!! Doctors, chiropractors and physical therapy appointments could not figure out what was wrong with me. Finding this video helped me realize I have a lateral pelvic tilt! These exercises help so much
Absolutely the BEST video for understanding the QL muscle and how to relieve the pain. Ten days ago I lifted a heavy suitcase two steps up into my house and strained my RT lower back. I’ve been doing some basic stretches for the lower back but the exercises in your video are more comprehensive and target the areas (hips, glute medius, and hamstrings) where I’m feeling tightness. Thank you!!
Glad it helped! And more videos about QL Will come soon
I have been suffering with chronic buttock/hip pain for over 2 years. My leg is very weak and I've been told I have weak glutes and trendelenburg gait. Physio's keep giving me banded glute stretches which is making no difference. I decided to try this and it has really reduced the pain in my buttock. I will do this daily, thank you!
❤you Ar every Welcome
Have had this exact issue for 3 years now, been to the doctors a bunch of times and tried a chiropractor, none of them could help. Thank you so much!
Thanks for sharing your testimony and keep at it
Love love ❤ this video. Thank you god bless you!
I just stumbled upon your video. I’ve had pain in my QL for 9 months. Looking at different videos for help. My biggest problem is that I have scoliosis and one hip is higher than the other. That’s the side where my QL is in pain. There’s no way to correct my hip being higher but I am still going to try your videos and see. It all makes sense to me and hope under my circumstances it will still end my pain. Thank you!
Is the higher hip also further back? If so and when standing you see your belly button is pointed more to that side, you might try to rotate your hips in the opposite direction. You might feel tightness on the inner side of that other leg.
I’ve seen some videos about the hips being locked up in that way and could possibly be contributing to the spine issues. Freeing up that plus the QL may help.
Great video… after watching 50+ videos and getting confused, your one video answers all my issues. Thank you
Glad to help! That's such a great compliment
I also went to physical therapy with no good results. They focused on superman and bird dog exercises to strengthen back. The completely missed the glutes and never mentioned the Quadratus Laborum. You are a wonderful and caring person.. I have neck , thoracic, low back pain and now this QL problem- thank you sooooo much
I've applied and practiced a few times. Instantly I've gotten enough benefits. I'll come back after one week and update my conditions.
16 weeks later....
@@80srenaissance67 Quiet helping, however, i did not get what I expected. Temporary comfort.
@@honestfox8529appreciate the reply.
Thanks for sharing. Have tried many hip mobility routines to try to fix this problem. While they helped immensely with adding flexibility, they didn't target this source of pain. I tried this routine and worked great. Thanks
Glad it helped!keep me posted ❤
One night of sleeping with pillow between my legs and a morning of these exercises and I'm already better. Thanks for this info!
Thanks a lot Annie your video is going to help me a lot I was having this problem from long time my Ty side is always very tight it stops me doing some yoga stretches I didn’t know what to do but now I know what the problem is and what to do God bless you
Dear Annie, thanks for excellent explanation of the function of the QL and your suggested exercises . It’s the first time I really understand my problem of recurring pains in my back . I will try out your program an let you know :-) . Regards from Switzerland ❤
Wonderful! Thank you for trusting my program and there is so much to share let me know what else I can help with your back pain needs , glad I can teach and reach all the way to Switzerland 🇨🇭
That was really excellent and a wonderfully complete routine! 6 years of hip, SI and knee issues. This really worked great! 😇
Great to hear! 6 years is agonizing to hear and i am glad you are finally finding the correct solution
How’s your progress going?
So happy to find this. It’s a 10 year struggle for me after herniated l45 l5s1. Constantly crooked
Great stretches! I have scoliosis and QL pain. I’ve been stretching wrong for this as torso twists bother my right side. These stretches seem more logical to get to the problem with the QL. Thank you!
You are Very Welcome there is a gentle progression you can follow along once yoj start feeling stronger
Amazing - you are the FIRST person I’ve found to explain my lifelong back problem!! Thank you very much for this
Happy to help! ❤and more to come and keep your eyes on the look out for more amazing tips through my Channel w
Thankyou good to learn about back pain
Yes and there is much to learn
I used a ab core roller and fixed all my lower back issues . I have 4 slipped disc L1 L2 L3 S1 . I've been working on the hips for about a yr and found out the roller did more for me.
Can't thank you enough, always wondered why I was sore after the gym. Doing these have helped alot.❤
you are very welcome
Thank you so much for uploading. 90/90 is a perfect solution for the ailments. Stay blessed
Dear Annie,
this is the best video that I found and I am very greatful for your easy explaining.
Physical therapists and doctors could not help me - this problem accompanied me since 10 months.
I tried a lot so far, it became a little better, but it's still there.
Doing the exercises that you recommend feels so much better, than anything I did before. It feels damn good!
THANK YOU VERY MUCH 🙏
Thats great News ! Keep UP yhe amazing work it is not too Late to fix QL pain
You have very good experience and it solved my problem in seconds thank you so much God bless you with all good things
Excellent. Best help and information I have found. Thank you so much!
❤
I have tight QL on my left side, I think it is from being crunched up in half guard a lot in BJJ, but I will explore working on those glute muscles.
If you do side bends with same weight dumbbells in each hand, they counterbalance each other.
Do one side at a time holding a db in one hand.
I think ,thats exactly the exercises i need,it seems that's my problem with my back.Thank you in advance,i subscribed,if really this is the actual problem and the exercises i need,i have to say i owe you a part of my life!!!
❤
Fantastic video. I watch this video every other day and follow along with all the exercises. Thank you
Thats great News i just uploaded a recent one if you missed out Try it out as well for a Deeper stretch release with bolster One sided Back Pain? Quadratus Lumborum Deep Yoga Stretch Release with Bolster
ua-cam.com/video/H870kiQnSCY/v-deo.html
Thank you so much, i suffer from a hiatal hernia and couldn't figure out why that part of my side was so tight. I hope over time doing these will help relive both issues. Thank you.
❤keep me posted
Thank you very much Annie, after seen many specialist over the last years finally someone that explains the issue of my QL muscle pain with clarity. I can’t wait to get going with all the advise and tips, even the one on which side to sleep, just brilliant!
Wow Thank you for your wonderful comment i appreciate JT
Yes. I immediately switched to my left. As I favor the right and the pain is in my left QL. I was sleeping on the ring side with the pillows
I can't thank you enough for this video. I've had QL issues for several years. It got to the point that I could walk a block, then i'd have to sit before continuing. I also couldn't wear any compression shorts due to any pressure on QL would cause immense pain. I've been to several different PTs and they'd all say stretch, stretch through the pain but it would just get worse. I learned that my right QL was really inflammed. I can't wait to try this routine
❤ wow i always hear this kind of situation of attending different therapists and no improvement . I also have a current Student inside my backmaster Class and i am her 7th therapist and even though it is an online course she finally Good. Permamnent relief ❤
Reading your comment was like as if you were talking for me. Please tell how are the exercises helping?
This video is helping me. I've had pain on one side for decades. Recently, Rolfing has helped, but I need to help myself, too. COULD YOU DO ANOTHER QL VIDEO THAT IS A FOLLOW-ALONG WORK OUT? Thank you!
This is SO GOOD!!!
Spasms behind my left hip just quieted down.
Thank you SO much!!!
Yes the agonizing spasms are terrible and glad it helped you so much already . Here are more progressive Exericses after this let me know if you want the link ❤
@@AnniePilatesPhysicalTherapist hello, and thank you for the offer!
A resounding yes, I would love to go further.✨💖
Wow Annie! I love this! I spent so much time & money recently on physiotherapy and after 20 sessions, my problem was not resolved. I hated it when they kept using electricity on my body - so counter productive because of the EMF. Also their style of massage is just not to my satisfaction. Nevertheless they were good people with good intentions. These exercises are so effective Many thanks and God bless you.
That is great to hear, glad to be of help and there is a follow along video progressions in the playlist you can try whenever you feel stronger
Absolutely brilliant thank you. I have had QL issues for years. This explanation opened a door so I can see how evenings now with related hip and glute issues. This was a lovely Suday morning. Peace and blessings
This is what I really needed for the pain I've had for years. Thank you so much Annie for all these suggestions 💙
Thank you. You are saviour.
Glad to help
This is a so helpful. I have tried massage and no help. Some days it is crippling and now if I do these exercises I feel instant relief and feel myself opening up and able to move
That's great news
Very good exercices. ❤
Thank you so much. Kind regards from the Netherlands❤
I really love this video now that I see you gave sleep recommendations. I wasn’t sure this was really one the muscles that’s been giving me problems but hearing you explain the sleeping positions I now feel ready to better help fix my fucked up back. THANK YOU!
@andrewshaw278 how is your progress now, I had same issue, did you get any relief
20+ yrs of tightness and discomfort, great video and look forward to utilizing! 😊
Wonderful! 20 years sound agonizing , finally you can break from this pain cycle ❤
Oh my god, Annie! You are God sent! Thank you so much. Been having this problem for years!
That's great news at the end of this video you will be able to connect to the follow along videos progression as you get stronger . Blessings
Thanx maam
Excellent, it’s 💯 % for me, point to point. Really this helped me a lot, it’s a 💎 gem.
I have pain on the right side during weight workout class, Kettlebell. Having dumbbell or kettle bell comfortable heavy weight then as the class goes on, I'm in pain. So I stop n go the back extension machine. Then I come back to class n then reduce the weight so to complete the class. I feel so defeated because I can't go up in weight. But I hope these strengthening exercises will help me. So thank you in advance.
Yes there is a possibility of weakness on your Left Glutes
Oh dear. Used a tennis ball. Never mind. The pain isn't any worse than my usual pains which I have lived with for years!
Thanks Annie. Will start on these in a couple of days but I will carry on with the glutes which I started a few weeks ago☺.
Happy to help! And keep
Me posted
A person with complete command and v motherly made video. Keep it.up.
Most helpful video I have come across for this type of pain and stiffness. THANK YOU.
It would be fantastic if you did a video of these exercises, talking through each exercise and held each pose for the recommended time at beginner level, maybe with music (as with many yoga videos) as this would be easier to follow and more motivating. But thank you again so much as it is such a clear concise explanation, I feel I finally have got to the root of the issue.
Yes i have the follow along videos it is in the Quadratus lumborum playlist let me know if you cant find it and i will re post it here
I just did your exercises , I got instant relief, thank you !
So glad I found your video! Yrs and yrs of pain and you identified so many points of discomfort in 13 minutes! Thank you! ❤❤❤
Glad it was helpful! That's amazing news
Well done girl.
Awe thanks
I have very tight knots in my lower right back, I believe in the QL, and my right hip is lower than my left. I also have scoliosis. My inner right hip and inner right thigh are always so tight, even with a lot of stretching. I've had these back knots for over 20 years! Can you recommend anything in addition to this video? I'm going to start these exercises right away. Thank you!
Yes there is a gentle program and scoliosis video playlist let me know follow want all these lists
Thanks
Wow I have the most worse painful ql “problem” and always neglected strengthening my glutes muscle thank you that was a divine release 🙏🏼
Thanks! It works for my left lower back pain.
Thank you, I've been dealing with QL pain for the first time the past few months hope this helps! Would love a love a follow up!
You're Welcome here Is the next progression follow along video ua-cam.com/video/-Z-czND_0bU/v-deo.html enjoy
Thnx❤... Stay Blessed Stay Happy Always 😘🥰🤗🧚♀️🦄🌈🧿
This was so helpful. Thank you so much for this advice!!! Blessings
This is a great explanation. Did you ever do a follow along video? I’d love to use it.
yes, here you go ua-cam.com/video/-Z-czND_0bU/v-deo.html
Thank you!!!
Problem in disc L4 L5 can be cured by exercise.
About a year ago I found myofascial release to help me With all my back and shoulder issues. I had been trying to use that along with some of these Stretches for my QL issues. When I saw this video I stopped doing the myofascial release as Annie suggested and it has made all the difference! So glad I stumbled upon this video. Thx!
Thanks for sharing ! ❤ glad that you can see the difference ❤
Thank you very much for this very informative video...God bless you always.
Great video! Thanks!!!
❤️🙏
Hey, I'm a Chartered accountant Student so have to study for 14 hours a day, m having right side middle back pain which ends in right stomach side last rib, first i thought something must be wrong with my stomach's right side bt tremendous back pain is also there. I was confused as hell like idk whats wrong with me, this video helped a lot, i finally learnt what pain im having, i also realize i used to sleep on left side to get relief from this pain but seems like im only making it worsen🙃, thank you for this video to educate me
Amazing and perfect video !
I’m a PT with back and hip issues and you showed me a fantastic new exercise progression! Thank you Annie! 🥰
Thats great and you are Very Welcome glad that you enjoyed it my fellow colleague
TY Annie : añadir a estos ejercicios el de 90-90 echando el cuerpo para delante y una vez ahí , levantar el pie/pierna de detrás hacia el techo , volver a posición derecha y repetir .
Thank you for this excellent content! I’ve been struggling with QL/LBP for months and I’m finally getting the answers I needed, from your channel and this video.
❤thats Good News and if you need a complete routine and support you can also Try my back masterclass as i Will re- open It Very soon let me know if you are interested and i Will send your the link on How to Join exclusively
Hello, Annie, and thank you for this video. I just saw it today (November 5, 2023) and I after reading some of the comments, I will be trying these stretches to see how it feels.
I have had lower right back / right flank pressure / pain since the first week of July, so over 4 months now. I have been to 8 different doctors, had CT scans, ultrasounds, and MRIs done, tried physical therapy, and even acupuncture. No one has any idea what my problem is, or why I have the pain that I do.
The thumbnail for this video showed the opposite of what my back looks like, though. My right side looks higher from the back, but my left side is where the crease in my back is. There is no crease at all on the right, it looks smooth, like I don't even have a "love handle".
My question is regarding what would be found on ultrasounds and / or an MRI regarding the QL muscle. Would these scans show anything related to this? The last scans I had done did not show a musculoskeletal issue, according to the doctor that ordered them, so I'm wondering if this would be seen or not.
Hi , have you tried these excercise. I am in the same boat since September
Me too for almost 3 years. Tried many doctors and excercise. Please keep us updated
@@mubinchowdhury3956 This is just over a month after my last comment (Dec 8th today), and I am still seeing doctors to try to figure out what is going on.
I am seeing an orthopedic spine specialist, he ordered a CT and an MRI of my Thoracic Spine, saying there are muscles and nerves that run from your spine, around your side, and out to your naval. He is looking for anything with the spine that would affect the nerves and/or muscles.
@@nasarthemax Thank you for replying. Right after I watched this video, there was another procedure I was told about that was supposed to have a good chance of helping. It had to do with acupuncture, and I was also going to physical therapy as well. My wife just linked this video to me yesterday not knowing I had already watched it. I'll go back to this information and try her suggestions. Have you had any luck?
@@mubinchowdhury3956 Thank you for replying. Right after I watched this video, there was another procedure I was told about that was supposed to have a good chance of helping. It had to do with acupuncture, and I was also going to physical therapy as well. My wife just linked this video to me yesterday not knowing I had already watched it. I'll go back to this information and try her suggestions. Have you had any luck?