This video singlehandedly liberated me from 8 months of demoralizing lower back tightness and discomfort from when I sprained my back last summer. Felt like I'd never be able to hoop again. Can't thank you enough for this video.
This video literally is the answer to all the questions I had with lower back pain. It's exactly in that QL and since I started doing plans and side plans I feel that my lower back is slowly getting better. I just bought a romanian chair to do hip extension as well. It helps strength me lower back. Man back problem sucks!
I've been dealing with QL strain and sciatica off and on for years and never really understood the process. Through the years, I've been seeing a chiropractor and have received some help but no real long term solution. I've watched many hundreds of UA-cam videos from various physical therapists and chiropractors but have never found any of them as clear and thorough as this video. I know have a much greater understanding of what's been going on with my QL muscle. I'm going to incorporate your exercise techniques and see how things progress. I'm very grateful for your time and hard work creating this video and sharing it with the UA-cam community and I'm a new subscriber :)
Thanks, this is extremely helpful. Just went to urgent care with what turned out to be a QL spasm (very painful!) and physical therapy has no open appointment slots for months. I really want to start doing something right now at home to fix this issue and improve my life, and this video provides excellent guidelines for how to do it. Thank you!
@@rbarmadillo99 Yup, it went away with advil and rest. Then I started doing strength exercises and walking. Honestly, daily walking helps a lot just on its own. It's a slow journey because I have a disability that disrupts long-term exercise routine, but so far I haven't had any more back issues.
@@m0L3ify thats's good to hear! I have simultaneously injured my low back and hamstrings, and so far the recovery is very slow. How long did it take for you for the pain to go away?
WOW> THIS WAS EXCELLENT> I am no newbie at PT and I have to say I have never seen a more complete, better explain free resource for QL/Lower back. Thanks!
Your videos are so informative!! I am following your video for proximal hamstring tendinopathy. I am not fully recovered but still resumed tennis when I got this awful pain in my side. Do you think the PHT has affected my QL?
Thank You for the common sense practical approach. I have a background in PT and have seen throughout my career PT's trying to teach people how to activate the multifdii at a single level. It's absurd all the myths and flat-out garbage that surrounds rehabbing common lumbar sprains/strains. The info you provided will actually help people. To those out there seeking help for LBP stay away from the woo merchants. You treat the low back as you would any other injury.
How much load can be applied while bending the spine sideways? Is there no problem with the spinal discs rupturing as there is for spinal flexion under load? Thanks for the tutorial!
thank you for the best quality content on yt! any thoughts on treating the SI joint pain? your last video on the topic is 3yo. I'm experiencing a left side lower back pain that was identified as ql/SI problem, depending on the specialist. I've been trying a lot of excercises you show in the video for the last year, most helpful seems to be just a general strenghtening of the back, but I'm also looking for new walking/breathing patterns. I always come back to your videos for reference and confirmation. Thank you!
Injured this pitching 2 weeks ago and hasn’t gotten much better. Didn’t know what it was until this video so tried lacrosse ball work which made it worse/the same at best. When do I know when to start exercises?
i have a problem like this for two months now. it gets better and then it returns. sometimes excercises help sometimes it gets worse after workout. i'm confused and sad :( will it ever be gone
Basically they are a precursor to these exercises for mobility. The big 3 essentially connects nerves and smaller muscles to gain strength to do these other exercises with weight or body weight
Anyone knows what happens with the muscle if you don't really have your 12th ribs, hypaplastic (short ribs)? I've had mobility problems my whole life but not sure if they are related.
Hi, im 13 years old and i have cubital tunnel syndrome. Can you guys please make a video on how to fix it, i have been to physiotherapists but what they say isnt helping me.
So I play high school football and as a part of our teams lifting schedule we do Squats and I absolutely love hitting legs, it’s my main strength. And until recently I’ve had pain in this area. Every time I rack the bar, it sends an extremely tight pain shooting to this area (the right iliocostalis Lumborum) I’ve had no success in trying to stretch/ roll it out. The pain has gone from bad to worse and because of it I can no longer do heavy squats. Does anyone know what I should do?
What does one do if you've had low-back pain for 10+ years, you've been to several doctors, a couple PT's, and nobody can figure out what the hell is going on? It's keeping me from not only my training goals, but keeps me from being able to do daily activities and from living my life (even from being able to just go on daily walks). I've lost so much hope.
I believe I have sustained a QL injury during a thai massage a few years ago and I get this annoying but never debilitating pain on the right side... A few questions about the exercises, if we have pain on the "right", which side do we perform the carries on? or the roman chair side bends? Thanks for putting this together.
I have had it for twenty years.. part was scoliosis part was stenosis.. i have those figured out . Now i am focusing on ql.. i have found that grabbing door jamd and leaning out on the side that is tight helps and i have been laying on a baseball the last couple weeks and it helps plus planks done properly..hope this helps
One thing I've also realized is that your body is VERY bad at distinguishing levels of danger in the lower back. I get lower back pumps from back extensions, and it would give me 15-30 minutes of serious-FEELING back pain before it went away completely
Thank you so much for watching! Also be sure to check out our blog: e3rehab.com/blog/quadratus-lumborum-rehab/
This pain is bothering I hope I get better soon 🙏🙏🙏
Not suppose to be bending down
This is exactly what people with low back pain need! I spent a whole year, avoiding any kind of flexion or extension, and it set me way back
This video singlehandedly liberated me from 8 months of demoralizing lower back tightness and discomfort from when I sprained my back last summer. Felt like I'd never be able to hoop again. Can't thank you enough for this video.
I am also having similar issues when trying to hoop or do my Olympic lifts. What type of pain were you experiencing and when?
Wow, it's full and systematic. Most complete guide on quadratus lumborum I've found on UA-cam. TY so much!
This video literally is the answer to all the questions I had with lower back pain. It's exactly in that QL and since I started doing plans and side plans I feel that my lower back is slowly getting better. I just bought a romanian chair to do hip extension as well. It helps strength me lower back. Man back problem sucks!
I've been dealing with QL strain and sciatica off and on for years and never really understood the process. Through the years, I've been seeing a chiropractor and have received some help but no real long term solution. I've watched many hundreds of UA-cam videos from various physical therapists and chiropractors but have never found any of them as clear and thorough as this video. I know have a much greater understanding of what's been going on with my QL muscle. I'm going to incorporate your exercise techniques and see how things progress. I'm very grateful for your time and hard work creating this video and sharing it with the UA-cam community and I'm a new subscriber :)
Updated on this?
YOU ARE OKEY BRO ?
That QL walk will be a new staple in my training regiment.
Great comprehensive video 👍📚
Thanks!
Thank you!
Glad your channel was suggested to me. Excellent advice and exercise demonstrations that are easy to follow along. Thank you!
Thanks, this is extremely helpful. Just went to urgent care with what turned out to be a QL spasm (very painful!) and physical therapy has no open appointment slots for months. I really want to start doing something right now at home to fix this issue and improve my life, and this video provides excellent guidelines for how to do it. Thank you!
Which country?
how are you now? Did you get better? And how has the journey been so far?
@@rbarmadillo99 Yup, it went away with advil and rest. Then I started doing strength exercises and walking. Honestly, daily walking helps a lot just on its own. It's a slow journey because I have a disability that disrupts long-term exercise routine, but so far I haven't had any more back issues.
@@m0L3ify thats's good to hear! I have simultaneously injured my low back and hamstrings, and so far the recovery is very slow. How long did it take for you for the pain to go away?
@@rbarmadillo99 Just a few days. I was only experiencing a spasm.
WOW> THIS WAS EXCELLENT> I am no newbie at PT and I have to say I have never seen a more complete, better explain free resource for QL/Lower back. Thanks!
Superb, and excellent options and variations shown for same muscles and exercise. One of the best video for lowback pain!
Dankeschön für die Auswahl an Übungen für den QL
Thank you, always great content 👏🏻💪🏼💪🏼
Recommend this by my GP and JMAPS so I’m commenting for engagement. Hope the NHS is paying you for doing the work for them 😂
Thank you for a very informative video❤
Winner! This is the best QL treatment video!
Great advice. Well appreciated!
Thank you for this great educational video. I really appreciate your simple yet great explanation on this topic.
Thank you, God bless you
Really good and comprehensive
Your videos are so informative!! I am following your video for proximal hamstring tendinopathy. I am not fully recovered but still resumed tennis when I got this awful pain in my side. Do you think the PHT has affected my QL?
Thank you, always great content.
Great and informative video!
I have pain in right QL. If I choose to bend aside or walk with a dumbell, in which hand do I hold the dumbell?? Thanks for good video!
Great exercises. Do you have a video for psoas rehab?
Try the pretzel exercise from bar method
Thank You for the common sense practical approach. I have a background in PT and have seen throughout my career PT's trying to teach people how to activate the multifdii at a single level. It's absurd all the myths and flat-out garbage that surrounds rehabbing common lumbar sprains/strains. The info you provided will actually help people. To those out there seeking help for LBP stay away from the woo merchants. You treat the low back as you would any other injury.
Can pain in the lower back result from overuse and fatigue and not necessarily be attributed to specific tissue injury?
What is surgical low back rehabilitation?
Similar videos for internal and external obliques pls
This is a very well made video.
How much load can be applied while bending the spine sideways? Is there no problem with the spinal discs rupturing as there is for spinal flexion under load? Thanks for the tutorial!
Thank you
thank you for the best quality content on yt! any thoughts on treating the SI joint pain? your last video on the topic is 3yo.
I'm experiencing a left side lower back pain that was identified as ql/SI problem, depending on the specialist. I've been trying a lot of excercises you show in the video for the last year, most helpful seems to be just a general strenghtening of the back, but I'm also looking for new walking/breathing patterns. I always come back to your videos for reference and confirmation. Thank you!
So helpful
Injured this pitching 2 weeks ago and hasn’t gotten much better. Didn’t know what it was until this video so tried lacrosse ball work which made it worse/the same at best. When do I know when to start exercises?
god bless you brother
This muscle has caused me issues for years and nothing is working so frustrating ! It aggravates every time I train
get a roman chair
i have a problem like this for two months now. it gets better and then it returns. sometimes excercises help sometimes it gets worse after workout. i'm confused and sad :( will it ever be gone
Good tips
Sorry, I'm slow. This side plank thruster at 4:55 is for which QL? Left or right?
Very late reply but it's the left ql that's doing the work.
The one on the bottom is working
@@ShawnFumo
@@ShawnFumoYou are right, the bottom!
(Before trying myself I thouht it's the upper QL that works 😅)
You’re the best.
This video is incredibly helpful. Thank you!
Do you have an opinion on the McGill Big Three exercises?
Basically they are a precursor to these exercises for mobility. The big 3 essentially connects nerves and smaller muscles to gain strength to do these other exercises with weight or body weight
Anyone knows what happens with the muscle if you don't really have your 12th ribs, hypaplastic (short ribs)? I've had mobility problems my whole life but not sure if they are related.
At 1:25, it showed Ron Hruska at the PRI Institute in Lincoln, Nebraska. I have been there.
Thank youuuuuu
Hi, im 13 years old and i have cubital tunnel syndrome. Can you guys please make a video on how to fix it, i have been to physiotherapists but what they say isnt helping me.
So I play high school football and as a part of our teams lifting schedule we do Squats and I absolutely love hitting legs, it’s my main strength. And until recently I’ve had pain in this area. Every time I rack the bar, it sends an extremely tight pain shooting to this area (the right iliocostalis Lumborum) I’ve had no success in trying to stretch/ roll it out. The pain has gone from bad to worse and because of it I can no longer do heavy squats. Does anyone know what I should do?
Exactly what he is showing! Look up 'squat university' as well for a wealth of info! Good luck homie
What does one do if you've had low-back pain for 10+ years, you've been to several doctors, a couple PT's, and nobody can figure out what the hell is going on?
It's keeping me from not only my training goals, but keeps me from being able to do daily activities and from living my life (even from being able to just go on daily walks). I've lost so much hope.
I believe I have sustained a QL injury during a thai massage a few years ago and I get this annoying but never debilitating pain on the right side... A few questions about the exercises, if we have pain on the "right", which side do we perform the carries on? or the roman chair side bends? Thanks for putting this together.
The QL bends your spine towards the side it's on. R QL sideflexes to the R.
@@RostamTorkithank you
But what about Stuart McGill?
BIG 3 BBBBYYYYY
I have this chronic pain for years. I’m tired of taking pain killer meds.
Beat Videos on UA-cam! But I’d be curious what your camera set up is?:)
Vandervort Extension
Goldner Mission
Sporer Wall
Rutherford Stravenue
Arely Road
constant ql pain for over 8 yrs. all kinds of treatment.
I have had it for twenty years.. part was scoliosis part was stenosis.. i have those figured out . Now i am focusing on ql.. i have found that grabbing door jamd and leaning out on the side that is tight helps and i have been laying on a baseball the last couple weeks and it helps plus planks done properly..hope this helps
Wunsch Extensions
Very Nice😀👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻💪🏻😁
One thing I've also realized is that your body is VERY bad at distinguishing levels of danger in the lower back.
I get lower back pumps from back extensions, and it would give me 15-30 minutes of serious-FEELING back pain before it went away completely
Gibson Trail
I got this because im unable to maintain a neutral spine while deadlifting because of bad hip mobility.
It is completely fine to lift with a flexed spine given it is within your capabilities.
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