Tight and Weak Quadratus Lumborum with One Side Low Back Pain Program Fix (ALIGN THE PELVIS)

[@AnniePilatesPhysicalTherapist]

To Join my course the back masterclass and I will be re-opening October 1st, Regain Life without back pain, improve core strength and overall posture, click the link below ⬇ ⏩www.backmasterclass.com/general-opt-inrvsd1tf7 You can support my by Purchasing my merch through SPRING here is the link or the link below through my website at ⏩www.anniepilatesphysicaltherapist.com/wellness-pt-store and you can also support me at TEESPRING website ⏩ my-store-ce1bba.creator-spring.com/] This is the gentle progression from my previous video and to learn more about the anatomy and physiology of the QL muscle to learn if you have this as the root of your problem kzbin.info/www/bejne/jmqTh5miYrubfJo

[@maryjade1000]

Same!!! Trying now

[@tommyleel9132]

I've been a postman for just under 8.5 years and all the walking and carrying bags of mail/parcels has left me in a lot of pain. I have tried literally eveything, CBD balm, CBD oil, CBD hash, painkillers, Cryo therapy, private physios, 3 X rays (2 on hips, 1 on knee), inversion tables to hang upside down, custom made insoles, high arch insoles, running shoes, sauna/steam room therapy. Inflammatory reduced diets, turmeric and various other supplements, yoga, pilates for core. The list really goes on and on. No one mentioned my right side QL and this video has changed my life after 2+ years of stabbing right hip pain. Im just back from Berlin in Germany and was able to walk for 3 full days while touring. Annie's channel is now my go to. I dont want to get ahead of myself but I could nearly go as far as saying this has been a life changing routine.❤

[@AnniePilatesPhysicalTherapist]

Wow that is amazing 👏 glad to hear my movements patterns are healing you 💝

[@potero1944]

I make this 40min with both sides. Very good, I have major problem with both QL’s (they stuck activated every time I do some strengt training). Thanks from Finland ❤️🇫🇮

[@cynthiavail]

This is the real deal! I've suffered from this problem for about 5 years now after having FAI surgery to fix a torn hip labrum. My right glutes became so weak, and the QL over-compensated constantly no matter how much PT, massage, chiro, trigger point release, ortheopath I did. I had just assumed I would be cripple the rest of my life or need to take entirely too much NSAIDs for my organs to flush effectively. I've been doing this video (Pt. 1 and 2) for just a week now, and I finally had an entire few days where I walked around all day without being in debilitating QL pain by the end of the day. She knows her stuff. SO GENUINELY GRATEFUL TO YOU ANNIE!

[@AnniePilatesPhysicalTherapist]

Awe you are Very Welcome Cindy ❤️glad that this helped you so much 🙏💪

[@paolamillan8511]

That’s exactly what’s happening to me! Thank you for your comment, I’m gonna try this.

[@TL-tk2mo]

This is exactly my issue as well! I had arthroscopic hip surgery 3 weeks ago to repair a torn labrum and bone impingement. Since then I've had near constant pain in my QL above the operated hip. Mind you, I was already having issues in this area before the surgery, but I had gotten it to nearly go away using massage, ice and heat. But ever since I got off my crutches last week, it has returned w/ 10 times the pain as before my surgery. My doctor doesn't have me starting physical therapy for another 3 weeks unfortunately. Before all of this started I was a very active person. Now I just cry everyday because I thought the surgery would help me but I feel even worse than before. I can't even walk w/out the QL pain at this point, and I'm only 46! I would love to start trying these exercises but I fear it may be too soon to do some of these movements right now? Any advice or thoughts would be greatly appreciated as I'm at my wit's end right now! Thank you in advance :)

[@fridaybaldwin5581]

I looked at this about 3 months ago and thought there was absolutely no way I could do it as I couldn't even get on to the floor, let alone get up again. To rehab to the point where I can now do the whole video, I did the McGill Big 3 everyday. I still do them everyday, I'm on 4 months of doing them. I also got an SI belt, which I use for walking (3 miles a day) and driving. Nothing else as it's easy to become dependent on it. I also added side plank clamshells. I can now do this video and my god my Ql muscles are so unhappy, but it really helps. You have to be brave as it will a times recreate the original spasms but you have to move the Ql to heal it. It is a really good video. I've been doing it every other day, on both sides as weirdly my weak glute is my left and my tight ql is my right. If you are reading this and feel you can't yet do this video, I totally suggest doing the child's pose with your arms out to the side she mentions at the end. That is the most effective ql stretch I have found and I've probably done all of them on KZbin at this point! I found it does hurt when you try to get back up but after a minute or so of walking, the warmth and relief in the muscle is quite remarkable. Recovery is slow and painful but it can be done. I remember feeling I would be stuck in spasm and unable to move forever. I cried it hurt so much to move. It seems an angry ql is very unforgiving but you can do it, it just may be a matter of being dedicated, patient and putting up with pain although lessened as you heal. Thank you Annie, you're helping me heal and I appreciate you ❤

[@sofieskein1478]

This practice has significantly helped long-term QL pain. I have tried so many things over the past two years and nothing has resolved this pain until this video. I can finally sleep through the night. Thank you Annie!

[@AnniePilatesPhysicalTherapist]

Wow that’s amazing news ❤️you are very welcome 🙏

[@An-un4ro]

Did you have facet pain too?

[@bobbyk9998]

I've recently been suffering with lower right side back pain probably due to working for my fathers business installing cabinets. Every day of work I'm doing heavy lifting and probably straining it I'm sure. I haven't even been able to comfortably lift my leg up towards my chest when standing to slip socks on because of how tight and uncomfortable it has been. I also play dek hockey (hockey in sneakers) and it's been tough after games recently because of this tightness and pain. This video was a GOD send. My lower right side feels close to normal for the first time in a long time. I'm planning on doing this a few times a week moving forward. Thank you so much! So knowledgeable.

[@patriciamoore3143]

Like many others, I’ve had trouble with lower back pain and lower back muscle imbalances for years. I stumbled on this video and noticed improvement after the first time trying it. I now do this routine two or three times a week and my back feels so much stronger and more balanced. As someone else posted - this is the real deal!

[@AnniePilatesPhysicalTherapist]

Glad it helped!

[@patricia753]

Omg Annie, for 20 YEAR'S 😯 I have been in pain and constantly dealing with a R side weakened QL muscle! I have gone to Orthopedic Surgeons and Physical therapists, and No one considered the QL muscle!!!🤔 They have said it was a SI joint imbalance but Never taked of the QL!!!! How disappointing!!! Recently i hurt it again, and the pain radiated directly through my abdomen, so i wondered if I strained a transverse ab muscle; its the floating rib im sure! Thank you So much for your Very thorough videos!!! I begin rehabilitation today through your videos!!! Thank you!!! PS, I'm an OTR, so I didn't figure it out either!! 😒! Well, now i know!! 😊 Thank you

[@nasarthemax]

@patricia753 how is your progress , did this help you please update

[@danijandi]

Do you do these exercises just on the side that hurts? Or both sides

[@petercaro384]

Thank you so much.Looks like I have weak glutes & a very tight left ql I've been suffering for over 5 years now from sitting down too much at work.

[@so3867]

Going to try this everyday this week and report back. I’ve had right QL for 10 years, former pro athlete

[@nasarthemax]

@so3867 how is your progress, did it help you ? Please share I will be grateful

[@ArabellasTarot]

This is great. Can’t tell you how much I’ve tried as I deal with this ql, hip, pelvis, low rib everyday. Such tight muscles. Thank you truly as this was getting all the areas!

[@AnniePilatesPhysicalTherapist]

Great to hear! ❤ I will have a gentle progression after this

[@valarsubramaniam5614]

Thank you Annie for the good content and clear instructions! Much appreciated. Keep up the good work and your channel will grow.

[@AnniePilatesPhysicalTherapist]

You are very welcome, thank you

[@YogiBethC]

The stretches that started at 14:05 felt really good to me.

[@shraddhapadariya-ld9tn]

I have right side ql pain for last 10 months, should I do this exercise on only right side or both side?

[@antoniyaart]

This was great until the bridge exercise which it seemed like it pinched my sciatica nerve and send weird sensation and pain down my right leg.. really need help figuring out why is this happening. Help please 😭

[@blunderguys4475]

My rigt ql is too much tight and my and i have limping and pain how to fix it

[@leemack7399]

Thank you your exercises help me straight away this morning

[@mitzammd]

Great results from these exercises, thank you again!!!🌸🌼🌺

[@leahrothwell2953]

Hi Annie, I have QL tightness worse on one side along with hip tightness at the back, tight glute medius. 4 years now and tried physio, sports massage and nothing is helping me. Bad flare ups stop me from living an active life which I had before these issues. I have a seated job (9 hours per day) was a 5 to 6 days a work gym goer (also ex dancer) it's getting me down. Will this help?

[@moondalastringart]

you are such a star! I've found the other video of yours yesterday and tried some exercises and noticed a difference already! Thank you so much for sharing this info, I'm so grateful you posted it here for all of us to enjoy for free

[@nasarthemax]

@moondalastringart how is progress, did your pain is gone?

[@SarahJuanite-ud4dc]

Thank you. This is very helpful. ❤

[@avishek6359]

Hey, I have hip flexor tightness on one side and ql tightness on another

[@trmtwo]

Life-changing, Annie!

[@bubosbanka]

Hey Annie, how often should I do this exercises per week? I actually do training three times/week with a personal trainer on my hips. This problem with my QL have since 2018. My condition has steadily improved, but I still cannot enjoy my main sport without worry. That's why I want to solve permanently this problem (pain). My QL is no longer tight, but sometimes the area around the tensor is sensitive, especially after running, so I know that my recovery is not complete yet. Do you think this exercises can help me?

[@leemack7399]

Yeah IM having the same trouble SI joint problems started the strengthening exercises they are amazing

[@SHEARMINATOR]

Have you heard of dystonia? I was diagnosed this during covid 😢

[@RebeccaMacLean-v3y]

how often should I practice? And when should I include the opposite side? Thanks

[@parveshv.merchant9806]

This is very helpful, and try as much as I can, I cannot get into 90-90...i m just too inflexible

[@AnniePilatesPhysicalTherapist]

This is a gentler and easier version kzbin.info/www/bejne/h6K6dJyNm7Jsfpo

[@parveshv.merchant9806]

@@AnniePilatesPhysicalTherapist thank you for your help

[@ChemistAIEduConsult]

Thank you so much for this...❤

[@samassociates956]

Thank u so much Annie

[@pamkreutzer4864]

I have a shorter right leg and pelvic tilt on the right…scoliosis, arthritis and some stenosis in my L3-L4 down, will this help or hurt the spine

[@Joop-Adrie]

Thank you very much, you have a new fan.

[@gracefullybroken1]

I really needed this.namaste

[@katjamogensen7767]

Thank you so much for your exercises but also for your explanations and care. Happy New Year!

[@manasikashyap]

Thank you so much for sharing this!

[@marcg4576]

Thank you so much 💪🏻💪🏻💪🏻it works

[@judywinters398]

Great for horseback riding

[@AnniePilatesPhysicalTherapist]

Definitely!

[@applejack720]

Thank you!!

[@Mina-op5rc]

Thank you. Great routines.

[@AnniePilatesPhysicalTherapist]

You're so welcome!

[@joancuenca4931]

Can I ask if you already uploaded a video regarding lumbar levoscoliosis?

[@AnniePilatesPhysicalTherapist]

Yes

[@lisavollen6916]

So great! Thank you 🙏

[@manzonzix5639]

Can i do it on both sides ???

[@AnniePilatesPhysicalTherapist]

Yes, you can as well

[@albo5106]

Love it, and thank you so much! 🙏

[@meaghanpogue3932]

this was perfect!!

[@AnniePilatesPhysicalTherapist]

❤

[@shamashahnaz322]

My hip is rotated n tilted to the right so which exercises i should do.....I have right side mild scolisis on thoracic spine

[@AnniePilatesPhysicalTherapist]

Target your right side

[@joekavanagh5708]

Tummy crunch is a very bad exercise especially if there is any spine or disc problem.

[@thatinternetdude1392]

2:20

[@AmitSingh-xs1hz]

Hello sister

[@AnniePilatesPhysicalTherapist]

Hello Amit! thank you for your support all the time, much appreciate you

[@jdhawk66]

Young no kids, not married, with very little debt, you do not need a million-dollar whole life policy. If your income is 500k and above that would help sustain a premium, ensure ample savings for retirement and investments. If you're 21 and your income is 30k, buy a term policy and a small whole life for savings.

[@ruffy5016]

thank you my love