7 BEST Left Side QL (Quadratus Lumborum) Stretches & Exercises For Relief
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- čas přidán 8. 01. 2023
- Welcome to our 17-minute Left Side QL stretch routine designed to alleviate lower back pain and improve lumbar spine flexibility! In this video, we'll guide you through effective quadratus lumborum (QL) stretches and lumbar spine exercises to help you find relief from back pain and enhance your lower back mobility.
Want more info? We have a free webinar that covers the different types of low back pain you may be trying to fix. We cover disc herniations, pinched nerves, sciatica and even disc degeneration (arthritis) in extreme detail in this webinar. Use this link to get access. www.p2sportscare.com/webinars...
To work with us, contact us using this link www.p2sportscare.com/contact-... or call us 714-502-4243. We have online programs, virtual and in-person options.
Costa Mesa, CA www.p2sportscare.com
🔹 What You'll Learn:
QL Stretch Release: Discover the best QL stretches to target the quadratus lumborum and alleviate lower back pain.
Lumbar Spine Exercises: Explore exercises specifically designed to enhance flexibility and mobility in the lumbar spine.
Hamstring Stretches for Lower Back Pain: Learn how hamstring stretches can contribute to easing low back discomfort.
Back Pain Release Techniques: Follow along for targeted stretches and movements that provide immediate relief and improve overall back health.
🔹 Key Benefits:
Lower Back Mobility: Increase your lower back’s range of motion with focused stretches.
QL Flexibility: Enhance the flexibility of your quadratus lumborum muscle.
Effective Pain Relief: Find out how these stretches can help reduce discomfort and promote recovery.
Whether you're dealing with persistent lower back pain or just looking to improve your lumbar spine flexibility, this routine offers a comprehensive approach to easing discomfort and enhancing overall back health.
Don't forget to like, comment, and subscribe for more videos on back pain relief and mobility exercises!
#mobility #backpain #ql
Straight to the point, no adds no extra speech, great explanation , amazing work, fantastic anatomy, Thanks lady, you're wonderful
Thank you
This is incredible! I’ve had ongoing pain in my left ql for months and nothing has worked…..until now! After only three days of these stretches the pain has disappeared. Thank you so much!! ❤
Wow!!! So cool! Thanks for sharing. Sub for more!
How do you know it's the QL that's been bothering you?
An assessment will do. There is no single symptom that point exclusively to it
The algorithm brought me here and I haven’t even searched for anything related to the lower back pain I’ve been feeling lately 😅. This is both very helpful and yet frightening…
Glad you liked the video
It doesn't search on algorithms anymore .AI can now read you're mind through data tactitile sensory behaviour from you're phone also you're GPS and search history. That's why the video popped up.😮
very comperhensive , what I liked was basically enough quality info no over explaining and great illustration. thankx
Glad you enjoyed it!
Great vid. Very professional instructor. Really helps! Thanks!
Thanks! This one took a lot of edits but I like how it turned out too
This was just so helpful!!
Thank You Dr Dawne for keeping it simple, for Caring.
THANK YOU ❤
You are so welcome! Reach out if you want a customized program for this
Hi , a really great short exercise which I’ve used for two days in a row and it’s certainly helped. Thank you sooo much ❤
Excellent!!
This is the best resource for QL pain and recovery.
Great explanation and I love the modest stretching approach and breathing excercises!
Great rehab plan! Thank you!
You're very welcome!
very well explained and demonstrated. Clear and precise. Thank you!!
I’m so glad you liked it. I worked on it for quite a bit and re-shot this video once to make sure I got it right. I have a few more videos on our channel that cover the QL muscle and other types of low back pain if you’d like to look at it.
Absolutely stellar job. I'm following along in the hope of relief. Thanks from Boston.
Thanks!!!
thanks for sharing such good stretches, I have worked for weeks to relief my low back pain, now it works!!!
Great to hear!
Excellent movements for tight left QL and Lats. Thanks so much. I am still tight but these movements brought some relief.
We have a lot more specific exercises than these if you want an assessment we can see what works best for you
I just found your guys channel a couple days ago.. phenominal.. this is the best rehab channel on all of CZcams. I’ve learned so much in the last few days. My QL has been jacked up for a year and this is what I’ve been looking for. You guys are incredible!!
Wow, thank you!
Thanks lady, love your vibe, feel like watching all your videos now. You are awesome!
Wow, thank you!
Amazing... I've suffered with QL tightness and done yoga on and off with some relief... after a few of these stretches here omg, I feel like restful. Incredible! Like the opportunity for my tight and never ending contraction to just chillll out. Every grateful 🙏 😢 I love the modified child's pose and the midback stretch, awesome !
Wonderful! To stop the flare up cycle we need to add specific strength training exercises and change some habits. We have helped so many people with QL tightness. Call us for a consultation 714-502-4243
Been to a lot of sites but none worked as well as what you had me follow along with you today. Thank you, thank you very much. My lower back feels better than it has for a very long time.
You're very welcome!
Thank you so much! Most helpful video I've watched on this area and loved the educational part at the end.
Glad you enjoyed it!
As an undergraduate pt i really get benefit from ur content really thanks from egypt
Thanks for the support!
For the past 3 years I've been going to my physio therapist every year for a few months so she could fix my QL again. Thanks to this video I can now fix my QL by myself and hopefully keep it healthy. Thank you SO much.
If you want us to give it a shot just reach out. If this video helps even a little just imagine what some special attention may do! Link in description
You are a live saver. I needed this video with such an easy explanation. I'll try them out. Thank you so much!!
Glad it was helpful! Reach out if you want help. We have virtuals and in person options
Excellent information and stretches. Thanks!
Glad it was helpful!
Thanlk you for the great explanations, specifically of deep breathing
No problem!! Sub for more like to come
I love the exercises provided here! They worked really good compared to other exercises I've tried! I did feel a burning sensation afer the routine but it definitely feels less achy and less stuck than before. Thank you. GAINZ 💪🏼👊🏼💯
Wonderful! If you need customized help you know where you can find us!
Hi! Dr Dawne, that's great. Thank you so much. I am trying it, and at the fourth exercise, I am feeling much, much better. Congratulations for this sincere video. May God bless you.
Thank you so much! I do my best to try to convey good information and instructions in the videos that I do. If you’re looking for some help one on one just remember that I’m always available.
It WORKED!!! Thank you so much. What a relieve!!!
Great to hear!
Outstanding video thank you!👌🏽
Glad you liked it! We have on online 12 week program that goes though more in the link description. It’s very good
I'm definitely going to try these stretches cause i've been having a ton of lower back pain. Thanks
Hi there! Glad you enjoyed the video. Check out our ebooks on low back recovery. It covers have the different areas of the body can contribute to the back and create flare ups. www.p2sportscare.com/ebooks/
You are simply superb 🙌🏽🙌🏽
I have been suffering with left sided back pain all the way from my lower rib to foot because I fell down by twisting my left ankle in a ditch . I have been going through this pain since 3 years and no doctors could fix it unfortunately .. but now I got so much relief from these stretches . I got hope that I can get my life back … pain free life … thanks tons ❤🙏
Excellent! Let us help you out with it. We have consultations available. There is a link in the description for the video or call 714-502-4243
Great video. Thanks. Struggling with pain around the QL for 6 weeks or so. These stretches and exercises really helped loosen up the area. 🙏🏻
Great to hear!
thank you so much for this. so helpful.
You're so welcome!
Thank you! Merci! Gracias! Your video with follow along was the solution to my QL issue, which your explanation confirmed is the area of tightness and pain I’ve had. I’ve only tried this once now and already I feel a major improvement with the muscles in that entire region, but also as you mentioned, my nervous system feels more calm (I felt tense before this, it was a guitar string back there). CZcams’s AI suggested this video. I will repeat this video for days to come and even create a short document about the steps within … and subscribe to your channel for more that I may need. This has saved me time from seeing a physiotherapist or chiropractor. Merci beaucoup! (Thank you very much). Robert
You're welcome!
Thank You so much
It was very useful...❤
You're welcome 😊
this has helped me greatly with correcting my anterior pelvic tilt. thanks a millions!!
Happy you liked it!
Great video as always
0ፗ
SUPER! Thanks!
Our pleasure!
it was amazing thank you!
Glad you liked it!
Great Video thanks 👍🏻
Glad you enjoyed it
I had sciatica and muscle pain since last three years l will try your exercises hope it will give me relief
These are very good exercises. If you need some help email us so we can advise you what is safe for you
dayummmm! i needed this
Nice
This is a very informative video thank you so much made a massive difference in my tight QL ❤
Glad it was helpful! Did you look at that webinar we have as well? It’s free
Very well explained.
Glad it was helpful!
Great information and presentation thank you.
Our pleasure!
Thank you so much for this video. My QL is a real problem area for me, especially the left side.
Glad it was helpful!
I love the AI of CZcams. It always reads my mind and gives me what I need. Thank you for these excercises. They really help. I hope they can help me with my reflux too.
Glad you like them!
Did it work for your reflux?
Thanks, it feels 💓 good afterward
Stretching makes pain go away.
:)
Love the explanation.
Glad to hear it!
Thank YOU.
Our pleasure!
I'll try this one. Maybe it will reduce the stiff tension of my upper torso and neck aswell ? Thank you for thinking about us out there in the wilderness.
That’s a great question. It sounds like you have multiple things going on. This video is specifically for people who have a single problem. With that being said we can create something more customized for you if we learn more about what’s going on with you. If you want something customized we can do that on our virtual or in person sessions. I suggest booking one of our consultations on our website. It’s called a discovery session. For a limited time it’s $29. Here’s a link www.p2sportscare.com/
My QL has been bothering me for a week. Just happened across this video and tried the stretches. Absolutely nailed what was wrong with me and made a huge difference. Thank you so much
Great to hear! Check out that free webinar to get more insight into what some root causes could be
I have scoliosis on that side that pains me . I was told never to stretch that side because it could lead the discs to herniate even more.
Maybe but that’s not super common to have as a side effect of responsible stretching programs
You’re great This breathing technique exercises really work for me ❤god bless you and your family
:)
great work doctor..
Many thanks
Thanks a lot.
Glad to help
Thank you ❤
Welcome!
Fantastic video!!!
Thank you very much!
Thanks a lot dear DR it was really very useful for me , last year in 2022 I have a got 2 times operated in my back S- L3 L4 and L5 and also TH11 and TH 12 and after operation until today I have pain Q-L muscle’s pain , but I wanna thank you for I did learn too much from you , please help me more to back to my normal life, god safe you for all of us 🙏🙏🙏👍👍👍👍💐💐💐💐💐💐💐💐💐
It's my pleasure. If you want any help from me 1-on-1 just email me info@p2sportscare.com
Thank you
Welcome!
Educational part excellent.Exercise part superb.
Glad you think so!
Wow that side stretch with the towel hit the spot ive been trying to reach for over a year.
Wow. Excellent. So glad you liked the video. Sub for more on the QL to come
Wonderful Video!
Dear Friends, one for me very important question.
May be you've heard or may be you know from your praxis or may be simply how do think
Can QUADRATUS LUMBORUM on the left side if it's shorter.... Sigmoid bent?
Thank you very much for your reply
Good question!I have no idea
Thnks that helped me too much
You're welcome!
Well done Video. I recommend you start watching it at minute 12 at first.
It’s a great review of all of the exercises and why they were done in a certain way. May be helpful to look at that in the beginning.
Thanks so much for the praise. You’re right, I think doing the explanation in the beginning may have been helpful, but in the past we’ve gotten criticism for explaining too much before showing the exercises. Because of that, we change the order in this video, but still suggested people stay around for the explanation at the end.
Definitely gonna try these. Do you have a recommendation of when (morning/evening) and how often a week these exercises should be carried out? I have very painful QL Spasm on the left side since a year (very sedentary lifestyle due to my office job). Thanks :)
Time of day depends on the unique aspects of each person’s case. We make those recommendations when we learn more about them. This is just a general video
Thanks ! im going to keep this vid. I
Please do!
thank you ! ill be following and commnting
Anytime. We do our best to comment when we can
Omg! I’ve been having lower back pain for years and it went away immediately after watching only 20 seconds of this video!
Heck ya. As we mentioned in the video this is a step 1 video. We need to customize a program for you to improve. Contact us
So nice exercise
Thanks
Thank you a lot for your videos! The thing is I have QL and this helps but when I do these stretches I seem to have iliopsoas pain in right part of the abdomen.
You're so welcome! We have seen lots of people with a hip flexor discomfort too. This video does not address this part. If you’re open to it, contact us for a consultation. People with multiple locations may need a custom plan of exercises and stretching
Me had a pain after I wake up every day then I saw your video to do it works and now am feeling my pain gone Thanku so much keep it up and gives us lesson thank you Dr
My pleasure 😊. Please reach out for a Discovery session if you want some a custom program for this. Link in description
💖 Lovley relief 🌺
It really is!
All this is good. Remember to always feel your back equally and engage everything core back butt as much as you can, especially when sitting. Also you are probably putting all the pressure on one side of your body be conscious of that. You will get stronger and it's usually more things then the QL
Thanks for sharing ! Glad you liked it
Hi,thanks for the informative video,first time doing these and it seems to be helping,would you recommend doing these every day?,also I use a homemade castor oil pack along with a hot water bottle every day,do you have a opinion on this,again seems to be helping,but not too sure. Thanks again for your time.
Glad you like the video. Some people do it every day but not all people should. Dosage comes down to us knowing what you have and why you have it. We can make some suggestions but we need to do an assessment first. Lets set up a consultation so we can start the process. email us info@p2sportscare.com or call 714-502-4243
Had lower back pain for a while (cyclist), yoga/stretching controls most. Now experiencing some “sciatic “? pain left side. These exercises seem to help, I’ll let u know, ( getting old is a job in itself 😮💨)
Id love to help you with it! Together I’m sure I can show you some good tips and guide you to success. Call or email. 714-502-4243 info@p2sportscare.com
Very nice
Thank you!
Thank you so much. As a hairdresser this video is so helpful to me. I literally cannot move when my QL goes in to spasm, it's scary and I find the pain goes down the front of my thigh and up into the inside of my shoulder blade. I will be doing these exercises regularly.
Glad it was helpful! Reach out if you want progressions of this flow
I’m right there with you
Thanks for sharing
That was good
Nice
Hi, thanks for a great video. I have a trapped nerve somewhere (injured at work, by lifting weight in an awkward side-squatted position), and symptoms are big swelling in lower abdomen and sometimes pain.
From your experience, could the ilio-inguonal nerve be trapped by a clinched QL? (there's no pain at the QL itself). Thx heaps!🙏
That’s a great question. From what we have found there is no exact way to identify where a nerve is being in trapped. The closest thing to give that type of information is a NCV test. However, this is not 100% either. We’ve treated many people with entrapments of the ilioingunal nerve , but our treatment style doesn’t need to Find the exact entrapment location. Treatment of a nerve condition means to follow a series of fundamental protocols which we do here. It tends to work very well.
Thank you Doctor for your video exercise. I have pain at my back and side on my left. I thought it was lower back pain. I tried several lower back exercise it does not work. so I visited a Sports Masseur. I have been diagnosed to have problem with muscle at the quadratus lumborum at theinsertion (to the ribs) and muscle erector spine is swollen and tight. I found your exercise, and want to try it out. Making today as day 1 of your exercise. Pray for me Doctor. I am 61 years old, still working, and from Kuala Lumpur , Malaysia.
Happy healling! Wish you were by our area so we could help you out!
It seems I have a ql and L5 situation ql on both my side lower back on de compression therapy and traction nothing has worked so however I have a couple tennis balls I haven't seen any difference or huge difference should I say I do get some relief I've been only doing it for the last week or so I do something equivalent to these stretches we'll see how it goes
Thanks for sharing. Remember we can narrow down what you need to do so you can get some relief faster. Contact us for a Discovery Session. We have virtual and in person Costa Mesa Options. Link in video description
Have you ever come across anyone who is suffering from back pain but the problem is a weakness in the inguinal ligament which is causing referral pain in lower back? Who love to hear your taught. Great video
We actually have a bunch of videos on that on our channel. Use the search bar or if you want to see us for a consultation that would cut the time down. We see that type of case all the time
@Performance-Place-chiropractor thank you for the reply. I've just found your channel so will take a look at them videos. I will keep you posted!
Yep
If I want to strengthen my right QL, which side do I aim toward the floor when doing a side bridge or side plank?
My weakness, tightness and pain are all on my right. Having my right side facing down feels like I'm engaging the right QL. Is that correct?
And thank you for the explanations at the end 😊
When performing a side plank or side bridge, the side closest to the ground is the most activated. However, it’s important to note that it may not be in your best interest to isolate QL. The purpose of these exercises are to improve how the muscles throughout the torso and hip interact with each other. In this particular size, we want to make sure that the whole side of the torso feels like it’s been worked, not just one area. However, it’s impossible to isolate one side of the torso versus the other, hence the top side of the core will be worked as well.
Thanks. I have a really bad muscle imbalance from being pretty sedentary for the last 30 yrs and mild scoliosis/right hip being at least 1/2" higher since I was about 8 yrs old. That's why I wanted to focus on one side, but I understand what you're saying. I do want to get strong and flexible all over, lol. In my case I think I'm supposed to strengthen left side and stretch the right, (so I had it wrong in my original comment. 😮) I'm very stiff and have a long way to go. Thank you for reading 😊
Good logic. An assessment would figure of if there is weakness in certain areas or not. Spinal position on images are not a measurement of strength
I have lower back pain on only the right side, made worse by leaning and bending forward. Lifting as well makes the pain worse. It this possibility the culprit? The QL seems to be the site of pain pretty precisely, no radiating pain or sensation of any sort down the leg
I’d love to help but I’d need to assess you one on one to give targeted suggestions and be able to tell you what is going on. Book a consultation with me to start the process.
Or if you want more information on low backs we have some excellent, affordable ebooks on our site www.p2sportscare.com/ebooks/
The side lying stretch realllllly really feels good for my ql issue. Funny part is, when I kick the top leg back, the inside of my knee feels abit of a strain…nothing lasting, just a little annoying in the moment
Happy you liked the video! If you want some directions about what to do just email us. We would need to assess your movements to properly suggest safe rehab for you to do. Info@p2sportscare.com
Hi I have been having lh pain fpr years. I am just wondering if tou feel pain in the front of the body as well as in the back?
Most people do not but everyone is different. If you want some help from us just set up a consultation
I am experiencing so much pain in my lower back right side. Can barely turn in bed and get out of bed normally. The pain is like something is sitting on a nerve near the hip area. Undescribable unpredictable shock nerve pain depending on the position of my body. Really hoping these exercises are going to sort it out.
Book a time to work with us one on one. It will be more effective that a stock flow we have an CZcams. Contact via link in video
Hey Dion, sounds like we got something in common. ☹️
Since your post is a month ago I would be interested to know if these exercises could help you. Best regards, Rolf
@rolfengelmann6877 Hi Rolf, thanks for the message. To be honest, I went in search for more but couldn't make up my mind. The pain subsided on its own. It has its days though but all good at the moment.
Sorry to hear about that guys. Don’t give it. Most people get a lot of relief once they find the right methods. Once pressure is off then it’s about 4-6 weeks to gain most of the recovery back
@@dionraath8092most pain issues we experience are cause by lack of stability strength and poor pursuits throughout the day . Excerszie / stretch fix your posture and you’ll never have back pain again
Should I expect to be pain free immediately or days, weeks?
Most people find lasting results after about 2-3 week if they have the correct exercises/stretches and form. An physical assessment can narrow down the correct program. Let us know if you want some help. Link in description
❤❤❤
Thanks
Ton of these floor type exercises on CZcams but when low back pain is acute - last place I can get to is the floor.
Hello! I’m sorry to hear that you’re having such trouble with your back. You’re right many of the exercises found on CZcams are for sub acute cases. Typically acute cases should be managed directly so that the maximum amount of pain reduction can happen in the shortest amount of time while many of the videos, such as these found on, CZcams can be helpful, I’m sure the last thing you want to do is fuss around with them and be in more pain as you’re doing so. I suggest you see someone in person. Let us know if you’d like more help.
Llevó 5 días con inflamación dolor muy fuerte hasta morfina me ponen puedo hacerlo después
Come see us so we can help you sort it out. We have consultations so we can see it’s would be worth your while to come in. Set up a Discovery Session on our site or call us 714-502-4243. Info@p2sportscare.com
ty i will try shawty T.T
Glad you liked the video
❤
:)
Should your lumbar be imprinted into the ground, or just neutral spine for the first movement?
We usually do neutral but that detail is case dependent
@@Performance-Place-chiropractor thank you.
Thank you
Can these help heirnated discs as well?
We use some for that but depends on location, severity, and how old it is. Typically with disc herniations we perform a complete physical assessment to figure out the best starting point that won’t create a flareup for the person. If you’d like an assessment like that, we can do it for you set up a consultation, and we can start it out. Link in description to the video.
Can the QL affect the groin area as well?
Sure can
I had ql spasm because of lumbar lordosis, after one day with back brace spasms gone away
Thanks for sharing! It’s nice to see that things can go away, right?
I hesitate to suggest deviation to what's presented with these things.
I wouldn't just do one side but both with just about anything one does. At least give half as much time to the opposing side. And, with respect to breathing...Yes, originate breath in the lower abdomen however, it's important to fill the whole cavity.
The body is whole unit and many have issues with tension/restricton in the upper portions of the chest as well. Think of it like "surrendering into position" ebb and flow originating lower to upper like a wave expansive in all directions.
Play with it anyway and see if that provides relief for you. As always, important to discuss these things with competent health care professionals.
Thanks for sharing. These are short term options. While we know the body adapts to chronic loads and exposures, the idea is to decrease pressure on a specific structure as a way to decrease pain. Less pain opens up more exercise and movement options to allow for bilateral chronic load exposures for a better functioning human
👍👍👍
:)
Hello i have problem in L4 and LS What i Can do plz help me
Lots of things but we need to examine you first. Set something up! Link in description
Both sides are challnges , so what would best?
Some of these exercises can be hard. To know what is safe for you to continue we would need to examine you. We would hate to give bad advice. Reach out via the link in the description
👍👌
Thanks
Excellent video helped me a great deal ..thank you so much
But my question is this why am I getting spasms in my back muscles ? and is there a way to prevent them from happening in the first place ?
Thanks again
There sure is… or at least with many people. The concept of spinal hygiene has been around for a while and helps us understand how healthy habits can decrease probability of back pain. Some people have unique causes that can root back to trauma, old hip or leg injuries and even ankle ones. The body is one unit and works together to prevent lower back pain. Reach out if you want some details of what you could be doing
I really appreciate your reply , thanks @@Performance-Place-chiropractor
Happy to reply
Maam, my scoliosis to the right side.. I can apply the videos exercises..thank you...
Glad you like the video. Happy healing.
Do we lift the side that hurts?
Lift?