How to Fix Quadratus Lumborum Pain FOR GOOD
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- Опубліковано 3 чер 2024
- Dr. Rowe shows how to quickly relieve quadratus lumborum muscle tightness and pain.
The quadratus lumborum, commonly called the QL muscle, is a common cause pain in the lower back and hips, especially off to one side.
What causes this is tightness and weakness. To quickly fix this this, the video will be broken up into three separate parts, with each focusing on a different way to target the QL muscle.
To get the best results, make sure to go through all parts (and exercises) and use what offers you the most relief.
As a bonus, all of these exercises can be done at home and may give quick pain relief... even in as little as 30 SECONDS!
Watch now and get rid of quadratus lumborum for good!
Chapters:
0:00 Intro
1:07 QL Muscle Release
3:55 90-90 QL Opener (Stretch)
5:34 Ballerina (Stretch)
6:51 Hip Hiker (Strengthening)
8:30 Butt Walk (Strengthening)
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#quadratuslumborum #backpain #lowerbackpain
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Doing these exercises at at 12:15 am !
It stopped my pain immediately!
I’m a avid follower and I’m Very grateful for the help that provide. 💙💜❤️🙏🏾🤩
What are the reasons for weakness in this muscle for a person with active life style ? What can be the cause?
Thank You, absolutely awesome information..!
would those exercises be good for extreme Iliac crest pain? I am desperate. Thank you!
@@AnnaSet Do you use a recliner chair? If so it coud be the culprit.
This man is out here giving out free, helpful and valuable advice without a second thought that it might mean less customers coming through his door. He's the hero we need, but do not deserve. Thanks, Doc! I am feeling much better after doing a few different stretches I've learned from watching your videos. God bless!
Happy to help, and thanks for watching!
@@DrRowe I've scoliosis and also pectus excavatum. But I'm pretty fit , however I've done something to my lower back around the hip and lower spine, getting numb toes when I'm laying down or sitting, get electic shocks on my top left toes when i do a tight stretch, not sure what it is , also notice tight spots behind my knees , where I first noticed issues?
Hey get that money dawg!
Lmao bro ever heard of ad revenue?
@@PAKallman how much did it cost you to watch this video? Exactly.
Wow!! I got a muscle spasm three days ago And dealing with the pain off and on. I just finished the first 3 exercises and, honest to the good Lord, my Pain is gone!! Thank you!!!!
I can't thank you enough. For 6 years I have been struggling with this, it has been devastating my well being. Just 2 of these stretches alone relieved SEVERE agony. Thank you so much for all that you do. Omg.
Glad you're getting a lot of relief!
What is it you are a QL on both sides? My pain is only on one side and it’s spasming from the QL. The feeling I have is a pulling downward on my last rib, which causes pulling down of my rib cage, which causes scapula issues which is inhibiting those muscles and the levator and the upper traps are cranking on my neck, left side only. May I ask what your symptoms are and how you’re doing?
I'm a 60 year old male who has been suffering with back pain for 35 years. For the first ten years I dealt with a stiffening problem in my lower right side of my back which latter developed into a tricky back problem. Without warning, while standing up from a sitting position or swinging a golf club I would get this rip and burn sensation in the lower back. This was followed by increased stiffness, swelling and pain in the lower back that would leave me pretty much bed bound for the next 48 hours. I went to a traditional chiropractor for many years who would "crack my back" but really didn't advise me on how I can correct the problem. Recently I tried a sports chiropractor who told me he would help me learn ways to fix my problem. Unfortunately, he didn't attack the root cause of the problem and actually caused more exacerbations of my back problem leading me to discontinue treatment. I soon after came upon this video that addresses the QL muscle and while experiencing back stiffness decided to give it a try. Within minutes of lying on tennis ball and preforming the recommended stretch exercises, I began to feel much better. In the week since I've been applying the opener and ballerina stretches and my back feels so much looser. I will start strengthening exercise tomorrow. Thank you Dr. Rowe for this post. I only wish I came across this advice 20 or so years ago.
I have suffered with this pain for decades. You are the first Chiropractor who is able to address this issue. Thank you so much!!!
Hope the exercises end up making a big difference for you, and thanks for watching!
@@DrRowe I too have had this pain for years and this is the most effective stretch I’ve ever felt. Wish I had known about it years ago. So much relief…THANK YOU!!!
This dr and dr Mandel are literally saints they should be awarded…..true doctors giving advice for free to millions , not trying to meet targets with dishing out pills…just sincerely caring about people’s health and bringing relief to millions, ..god bless you, thank you for all you do
Thanks for watching!
amazing. i'm so grateful i'm in tears. i have had issues with lower back pain for years. i kept being told it was the piriformis. i did these exercises and it was immediately apparent that THIS was the issue. i gained immediate relief. i am so so grateful. thank you from the bottom of my heart (and my from my lower back).
Glad it helped!
Going on 4-5 years of this pain. I haven’t done stretches this painful since I’ve had this condition. Clearly this is what I’ve been needing. Dealing with tightness on one side for years and this information is invaluable. Thank you for your videos!
How are you been feeling now?
Was suffering with a spasm in my QL for over 4 years. This was affecting my cycling, as uphill cycling caused severe back pain and also started causing IT band problems while running. Did these exercises regularly for 15 days and the pain has gone. My back feels good. Thank you for helping me get back to pain free cycling and running.
been having the exact same problem with cycling and running, this gave me hope!
I've had varying degrees of chronic pain in my QL since I was a kid. I just turned 37 yesterday. I have watched hundreds of videos over the years on how to 'fix' it but nothing ever worked. It felt a little better but not 'gone'. Last night I found your video and you were the first person to explain that first step you did. When I got off the floor, I was almost in tears because the pain was gone!!! It obviously came back a little while later because everything is so jacked up down there... BUT... I'm gonna follow the other steps to make this go away for good! You, sir, are a God-send. Thank you SO much!!!
I have suffered for decades believing my pain was due to a bulging disc. This video has helped me so much! These moves, especially the tennis ball, have relieved my pain and given me the ability to bend over again! Thank you Dr. Rowe!
I am 23 weeks pregnant and my hips and back hurt so bad. You have helped me tremendously today with these stretches and gentle exercises. Tonight I’ve regained my mobility and will sleep mostly pain free.
Really glad you found the video and you’re getting relief!
You think! Hahaha Godspeed, sister
Ow God Dr.Rowe I can’t not thank you enough. I’ve been having this pain on my side for the longest time and even did kidney test to make sure it’s not my kidneys. No one explained this better than you. I have an instant relief especially with the ballerina pose. Thank you thank you thank you 🙏🏼 God bless
Omg ive been suffering with pain and numbness for about 4 Years and doing a couple of these stretches gave me immediate relief. Thank you thank you thank you!!!😢
Doc, thank you so much for these effective exercises. They are way more fruitful and effective in comparison to going to a Physio in the UK. They just charge money by the hour and the body still remains unchanged and painful. I can only pray for you. Thank you so much for all ur help. 🙏❤️🙏
Glad you found the video, and I hope the exercises help you for a long time to come.
@@DrRowe Thank you. I have pain in the right rib cage and it seems like I have a trapped nerve in there somewhere. The nerve goes into my stomach, in the middle and the upper part; it prevents my bowel movement. Not sure what, but something aggravates it every now and then, and then I struggle to clear my bowels. It's a horrble feeling, you feel bloated and constipated.
Best doc there is !!!! As a golfer and Firefighter .. he’s sent from God . TY
I love it, when he takes us to the next level !!!
Hi Doc. I recently discovered your channel and am quite grateful. I had 3 SP in cervical spine x2y for traumatic Central Cord Syndrome followed a year later with Anterior Spondylisthesis at L3-5. All were stabilized with fixed hardware. Strangely, I developed Lateral Pelvic Tilt with leg length discrepancy shortly after the Spondy repair. PT, Chiro adjustments, dry needling etc have not improved my gait, pain, balance issues etc. I have been using your QL prrogram for about a week with remarkable improvement. I have a measurable improvement in space from 11th rib to iliac crest also. Amazing! Many thanks. Sending link to your channel to everyone on my care team. Many thanks!
in terrible pain for the last 3 weeks, 2 consultations with my sports doc prescribed me with muscle relaxants and naproxen, plus 4 visits with physiotherapist the ups and downs is really unbearable then finally I followed this video immediate healing, thank you Doc and more power to you, I owed you lots, you fixed my ankles, knees and tennis elbow❤❤❤❤ you deserve more subscribers to your channel. again I cant thank you enough
This is the instructions we were told don't exist. Thank you so much.
Dr.Rowe, I cannot thank you enough! I couldn't walk for a couple of days, a few hours after using the tennis ball I was up and moving again. I still have some discomfort but will continue to utilize the ball and start the exercises as prescribed in your video. Freaking amazing, thank you again from Jackson, MI!!
Wow! Very concise, easy to follow, amazing visuals, clear instructions without unnecessary intros or extra waste-of-time yacking, lol! You are an excellent teacher, thank you so much! I'm sending this to my husband... we're from Michigan also. I'm glad UA-cam put this in my feed; the algorithm is working... subscribed!
Thanks for the sub!
We need specialists like you in Japan! You are the best!
Great relief after one session of this. Thank you
Excellent exercises. Clear and concise. Thank you.
Thanks so much for watching!
Thank you so much. I’ve gotten great relief from a number of your videos.
Glad you’re getting relief, and thanks again for watching!
No fluff no dragging 20 seconds of advice out to make a 12 minute video.
Noting but real content.
That has already helped me I’m truly grateful 🙏
Esse vídeo salvou minha vida. Há mais de 4 anos estava com essa dor, já tinha esquecido como era não sentir dor. Fiz os exercícios por 2 dias e já estou quase completamente sem dor. Muito obrigado!
Doc. I really dont know how you come up with all those Technics, but they sure do the job in my case for many issu. Infinite gratitude
Glad the exercises are helping you, and thanks for watching!
Thanks a lot from France. Have a nice day.
I am SO THANKFUL that I found your extremely helpful videos and that you’ve taken the time to help so many with them! God bless you and your family!
So much relief I’ve got today Doc! I’m very very thankful to you. I will definitely do these exercises on a regular basis.
Thanks for watching!
Great info and exercises thankyou
Thanks so much for watching!
Thank you Dr Rowe, this helped me relieved so much pain from QL
Great stuff!!
This was the best advice so far on UA-cam. I just followed you as you talked through the video and it already has made a huge difference. Thanks so much. I will incorporate this into my daily excercises. 🙏🏻 ❤️
Hope the exercises help you for a long time to come!
Love all this helpful information. ❤
Thanks so much for watching!
Very well-conceived and presented material. Just the right amount of background information to make sense without getting too far into the weeds. The exercises are clearly presented. I'm going to look for some videos by this guy on the topic walking backwards to fortify knees.
This video improved my lower back/hip pain so quickly! Thank you for making this video :)
I have been having QL pain (and now other back & neck pain) for quite a few yrs now. More-so with covid, staying home and bad posture, I didn’t think I could find any relief! I tried walking, staying active, monthly massages, chiropractor, acupuncture, massage guns, topical pain relief ointments….this worked immediately!!! 😮 I can’t believe it! Finally someone to HELP pinpoint the pain with simple & straightforward techniques!!❤ THANK YOU!
Glad you found the video, and thanks for watching!
clear.....precise....and concise...excellent explanations and demonstration....you are the epitome of good instruction....A+ my friend....keep up the good work.....a prayer has been said for your continued good health....be well....
Glad it was helpful!
Wow...amazing exercises that are directing exactly at my back problem area. Thank you !!!
Thanks man, i am in so much pain right now. Hope i get some relief.
Thank you for always sharing these helpful and clear exercises and stretches. Some have truly been life changing for me. I'm a real person in New Jersey USA, and after years of injuries, I can't function well without these and your previous SI Joint suggestions.
THANK YOU so much for supporting us. Keep at the exercises, and I hope they help you for a long time to come! - Dr. Rowe -
Thanks Doc! Instant relief by just doing the stretches fro your video..
Glad you’re getting instant relief!
After months of trying to find relief, this one hit the spot and I’m all loosey goosey! Yes!
Fabulous. When I come to Michigan this summer I’m making an appt with him. The best I have seen
I really appreciate these videos!
Thanks so much for watching!
Thanks, Doc! 🙏
I have been struggling with a pinch in that area for a while. I was diagnosed with dehydrated discs in l4-l5. So far I've felt relief doing these exercises, so I can be active and don't stop my weight/kettlebell training. Any other tips? Thanks again.
Atlast! After years of suffering from my ql pains… this tips are super helpful! Thank you. Please post more stuff
Content of video systematic , eager to try this step by step approach
As usual Dr Mike you’ve been very helpful, thanks much!
Glad it was helpful!
Thanks Doc. You've made my Ank spondalitis considerably more tolerable with this exercise and my day much improved. I will continue to do this everyday along with the other exercises you provided. 😀
THANK YOU for supporting us, and I hope these exercises help you for a long time to come! - Dr. Rowe -
You are the best… I have pinpointed that this is the beginning of my major spasm issues in my butt and lower back.. excellent… thank you
I'm so glad I found this old video! Because of my scoliosis I have chronic issues with my QL and it can be debilitating. I look forward to these. ❤🙏🏻
I have struggled with QL issues for a few years and have watched pretty much every UA-cam video on the topic, gone to physical therapy twice, weekly yoga, and have a monthly QL massage. And really nothing made a difference. But I am seeing a major change after 10 minutes of doing the various exercises in this video.
Glad you found the video and are getting quick relief!
You’re the best Doc!! Always helpful videos!! Shoutout from New York! 💪🏼🙏🏼🇺🇸
Hello and thanks for watching!
Your exercises are so therapeutic and helpful. I appreciate all of the information you offer to everyone. I have had back problems for over 40 years of my life. Your videos have been so beneficial. Thank you
Can't find the words to describe the feeling finding someone that knows whats best for your body, with great professional aproach, straight to the point and just a life changer.... Thank you!!!!
Superb tips and wisdom. Making the masses feel better 🎉 thank you 🙏🏼
Happy to help, and thanks for watching!
Thank you Dr. this video is exactly what I needed. I've had tight side muscle pain that I didnt know how to fix.
Glad you found the video, and I hope the exercises help.
Your channel is GOLD
Glad you found the channel, and thanks for watching!
THANK YOU!! I have had off and on chronic issues with my QLs and your video was extremely informative and I now have a good routine for strengthening my QLs!
Love these tips. That third active release (flossing) exercise is new to me, and so helpful! I’ll definitely be sharing these with clients who constantly need QL attention. Thank you.
Thank you for watching and for sharing, I appreciate it!
Wow
I have gone to chiro, massage, osteo, physio, ....I've gotten some good info but this simple video will be helpful
Thank you for your free help to those that have been unable to find it
Hope these ones really help you!
Daily yin has helped but adding these - especially your simple strengthening
Your a wizard
Think about how much your helping the world, allowing people to get this free
Thank you 🙏
This man has helped me with a super painful pinched nerve from a basketball injury
Thank you!!!
🌟🌟🌟🌟🌟
Hi again Dr Rowe. Doing a round of releasing enotional muscles in the body. These exercises work like a charm. Improved my posture even more 🙏
I can’t begin to tell you how much these three exercise benefited/relieved my QL pain. I was to the point of being unable to walk a mile without my whole body locking up. Thank you
Glad you're getting relief!
I’m a chiropractor and I also have decompression (DRX 9000) in my office and I just want to say “Thank You”.
Well explained.
A patient found you and turned me on to your station.
I will share with other people I come across.
I appreciate you.
Hello, and thank you for sharing… I appreciate it!
Thank you Doc!! Excellent information!!
Great. Thank you so much sir
This is SO needed for myself and anyone else with a repeating SI joint injury. This exact muscle gets so weak and sore on my injured side. My best guess is that it's from years of compensating via bad posture to avoid SI pain. I also had double knee surgeries on that same side for torn lateral meniscus. This stretch is very pain relieving, along with the stretches suggested for SI joint pains. But! The key is the strengthening. The pain never goes away for good, because I can never get these muscles strong enough. I sit a lot for work, and my couch is horrible with zero lumbar or posture support. I can't wait to see what a month of these strengthening exercise can do.
I'll report back!
As always, thank you kindly! I'll send a little YT thanks your way for a cold beverage! We very much appreciate you Dr. Rowe.
Any report back after 10 days?
How did it go?
I’ve had chronic low back pain for a year and a half from a sports injury. I’ve tried physical therapy, chiropractors, pretty much everything, and this gave me more results than all of those combined. Thank you so much!
Glad you found this video and it's making a big difference for you. Thanks for watching too!
2 years of this pain and many chiro appts, that didnt even suggest that muscle or any of these exercises, i finally saw a video of a workout you tuber do this with a hard ball and many of these exercises, the ball finally helped a bunch. i still have to maintain, pain wont go away completly. i have to really dig the ball into that muscle to help.
Thank you again Dr. Rowe
Thanks again for watching!
You are psychic! I just came here to find a video on QL and you just posted. Thank you.
Hope it helps, and please give us an update soon!
What is up with that… i guess my back hurts everyday anyway
Wow, really useful video, I usually turn on the Arabic translation feature to understand what you are saying, but now I don't know why the translation feature in this video did not work, but it's okay, your wonderful explanation and doing the exercises in front of us in the video made it easy for me, thank you very much
Strange it's not working, I double checked to make sure the subtitles were uploaded (they were).
@@DrRowe It's okay, I understood the exercises, you are a skilled doctor
That was so helpful thankyou!!!
Your stuff is soooooo good. Thank you so much
Gday Doc, 48yo active male here down under, this vid is exactly targeting the issue, thx for posting free, hope you get the credit you deserve! Amazing effective medical advice !
Glad the exercises are helping you, and thanks for watching!
I used to work in PT and have suffered QL issues for 20 years and some of these tips are new to me! Thank you for sharing!
You were a physical therapist?
have to admit, watched your videos and started the stretches. Got into some more aggressive stretches they had us do in Weights class. Finally heard the pop I was looking for. Kept with my stretching and now I feel great. 3 years in pain gone.
Thank you so much, I will try these exercises, for 4 weeks I’ve been feeling an uncomfortable sensation in that area from the way I was doing dumbbell rows .
Thank you for sharing all these wonderful exercises. My therapist does not know any of this. Thank you sir
Happy to help, and thanks for watching!
I have this problem and never knew what was causing it. I did these stretches and I feel great. Wow thanks.
Glad you found the video, and I hope the exercises help you for a long time to come!
Very helpful, thank you!
I greatly appreciate your videos. I have torn labrum and bone spurs in my hips. It’s been throwing my entire body out, especially my lower back and SI joints. Your SI videos helped me so much!
Thank you so much for your helpful advice - and PLEASE continue to show the images that show where the pain is located, it really helps to determine which exercises address the issue.
Will do, and thanks for watching!
You're the best, Thx!
Thanks so much for watching!
I lift and have been having left hip and back pain. I found these videos and started immediately! So helpful! I want to get back in the gym and these are helping already! Thank you so much for this information, it is helping so many people.
I found this wonderful channel some months ago and watched some of the videos. I really liked them and subscribed to the channel without knowing that it would be so helpful. I had felt some pain for like 2 weeks and stretching didn’t help at all. Yesterday y was running and it really hurt once I finished and I remembered your videos. I tried today and it doesn’t hurt anymore. I will be doing the exercises that you suggested, but I already feel so much better. Thank you so much doctor❤
Thank you
Thanks for watching!
Holy shit, so youre telling me that I've spent thousands on chiropractors and all I had to do was go get a ball and rub it where it hurts?
Excellent. Thank you
Thank you for your knowledge
I had a bulging disc (for the 2nd time between L4/L5) in February 2023 and decided I’ll do whatever it takes to not have surgery.
Your videos of spinal decompression, back strengthening/stretching have been invaluable for my recovery. So much so that I recovered 2months faster the second go around.
I have implemented them into a weekly “maintenance” plan for myself. I’m back to firefighting and playing ice hockey with renewed confidence in my back.
Thank you soooo much!!
Glad the exercises are helping you, and keep at it!
Thanks for this, had an angry QL for awhile now.
Hope the exercises help!
Thank you Doc for all your videos. I have lower back pain so I'm doing all of the exercises for low back
pain. I been fighting this back pain for years. You are the best Doc on YT in my opinion and experience.
I have been to many Doc's and you are number 1.