Quadratus lumborum (ql) back pain can become frustrating when your ql muscle stretch fails to provide relief, or only eases your pain temporarily. While many back pain sufferers try a number of generic ql stretches, the best stretching exercises for lower back pain are always the ones that address the true cause of the problem.
Most ql muscle stretches are designed to lengthen the quadratus lumborum in a sideways direction by separating the ribcage from the pelvis. This can be done by leaning away from the side of tightness or back pain with the upper or lower body. Although the ql is lengthened in these positions, the problem is that tightness and pain quickly return because the nervous system begins to reset ql tightness after the stretch is completed.
This resetting is due to the asymmetrical posture and movement habits of the individual which have ingrained a repetitive nervous system learning of either leaning the upper body downwards or the hip upwards on the problematic side. Overtime, these habits cause a neurological and muscular imbalance that becomes the default posture and movement, causing a default quadratus lumborum shortening and the need of a ql muscle stretch.
To make a more lasting stretch effect in the ql muscle, this imbalance needs to be corrected. Begin by identifying and correcting your daily activities where you are leaning your upper body sideways or elevating your hip. For corrective stretching, using an isotonic form of ql muscle stretching can be quite helpful.
Isotonic stretching involves using a contraction or shortening of the muscles on the opposite side of the body to stretch the targeted muscle. It not only lengthens the tight ql muscle, but also causes a reflexive relaxation and resetting of ql muscle tension through the nervous system. As your tight ql muscle stretches, the muscles on the opposite side of your body become stronger, thus correcting the imbalance over time.
The best ql stretches therefore use a strengthening or shortening effect of the opposite ql and other muscles to more deeply relax and lengthen the painful and tight ql. An example of this style of ql muscle stretch can be performed with a looped exercise resistance band wrapped with one end around your upper thigh (just below the buttock) and the other end around your shoulder (like a backpack strap) on the side you wish to stretch.
From the on hands and knees position with the looped band positioned in place, “walk” your hands on the floor away from the tight ql muscle side as you swing your hip down and away at the same time. For a left ql muscle stretch, the band will be positioned around your left upper thigh and shoulder, while you walk your hands on the floor to the right, and swing your left hip away from your left shoulder.
Perform this motion slowly with both hands and hips, stretching the band until you feel a slight stretch in the left side of your lower back. Pause for 2-3 seconds in this stretch position before straightening your body out by returning to the start position and repeat for 10-50 repetitions.
By performing this isotonic ql muscle stretch several times per day, and gradually increasing the number of stretch reps and sets, you will be rebalancing your nervous and muscular systems to more permanently correct your ql muscle tightness and need for stretching.
You can learn more varieties of isotonic ql muscle stretches and more types of stretching exercises for lower back pain in any of our Low Back Stretch Programs.
Dr. Michael C Remy, DABCO, CCSP is a chiropractic sports orthopedist who specializes in custom healing exercises for back pain and spine rehabilitation. His Low Back Stretch Program offers simple and effective stretching techniques to provide the greatest relief in the least amount of time.
Disclaimer: Lowbackstrech.com and all North Shore Health and Fitness Associates, Inc. ebooks, video series and courses are for general educational and informational purposes only and do not replace professional medical advice. This content does not establish a doctor-patient relationship. Always consult with your own doctor before starting this or any new exercise program, or changing your diet or supplements, as these changes may be harmful to your health. Exercise and changing posture and movement patterns carries a risk of injury. You perform these movements, stretches and exercises at your own risk. Stop immediately if you feel pain, numbness, tingling, dizziness or shortness of breath during any exercise. Modify or skip any movement that causes discomfort. The author and publisher disclaim any liability for injury, loss, or damage resulting directly or indirectly from the use of this content. Results vary by individual, and no specific outcome or cure for back pain or any other musculoskeletal pain is guaranteed.