Quadratus Lumborum Stretch & Pain Relief (A Muscle in your Back)

Famous Physical Therapists Bob Schrupp and Brad Heineck describe how to treat and stretch the Quadratus Lumborum a deep muscle in your back.
Check out the Products Bob and Brad LOVE on their Amazon Channel: www.amazon.com/shop/physicalt...
Pain Management:
C2 Massage Gun: amzn.to/340qpc7
Q2 Mini Massage Gun US: amzn.to/3o77L9h
T2 Massage Gun: amzn.to/3HcKOZJ
X6 PRO Massage Gun with Stainless Steel Head: amzn.to/33ZY8SX
Eye massager: amzn.to/3g7vRfy
Neck and Back massager: amzn.to/3IOKD7d
Foot Massager: amzn.to/35ndfqe

[@cathynadar9224]

this just saved me! was deep in bob and brad videos trying to find the cause of my back pain, worried about discs, sciatica, etc. I'm only 23 years old and very active, lifting weights, etc. turns out it was just muscle tightness, who knew? :)

[@AriaLaurel]

I spent a week in miserable pain from this and after following this video and doing a couple side planks I feel like a new person. Thank you!

[@captainkirk1717]

Thank you for making your videos! This one saved my life. I injured my lower back 6 weeks ago and have scoured youtube looking for help. I've watched and followed the directions on a few which helped, but I had a nagging, persistent pain that would not go away in the area you describe, but I didnt know what it was. I was doing a variety of different stretches, which really didnt solve the problem. When I found this video, the description of where the muscle is located and associated pain fit the bill for me. I did everything you said to do and my pain was gone as soon as I finished, which was about 10 min. Thank you soooooo much for this video and all of the rest. You are doing a great service for others:)

[@oliverxudong532]

I just love these guys so much! They are so funny and so helpful! I’ve been having lower back tightness for a long time after a lower back injury. I can’t even bend to wash face. When Brad said this is more likely to happen to people who sleep on one side. I CRIED! I literally cried! That’s ME! I sleep on one side all the time. It just feels amazing knowing where the problem comes from. Then I followed Brad and put a tennis ball under my back. Man it just feels so good. First time my lower back feels relief. Thank you bob and brad! You saved me a lot of money! I was thinking about visiting a physiotherapist. Thank you truly for being selfless and for sharing the knowledge!

[@brianc3030]

Thank you Bob & Brad. The ball and QL stretching worked almost immediately. Instant pain relief. You also explained why sleeping on my side made the pain worse. Thank you

[@8scrazy]

I have been watching dozens!!!! of your tutorial fixes for my body for many years. You two have been my go to guides to care for my musculoskeletal being. Thank you for all your generous work.

[@jessicagindt3596]

You guys are the best, thank you so much for making videos.. especially this one!! I noticed my one back muscle was in alot of pain and I figured to was tight but every stretch I did wasn't pinpointing to the correct one. This is the muscle that's tight for me and as soon as I did the streches I could feel it. Thank you!!

[@carrenpereira4393]

Thanks a lot . I wish I had lecturers like you both . I would have learnt a lot at PT school.

[@hereholdthiswillya]

I don't have Lomi stick and I'm not getting down on the floor with the dogs while I don't feel well. I have a stiff backed chair and I used my fist, with the knuckles pointing into that ql muscle. I sat far back and used my fist as the ball. It worked. I don't know who needed to know, but there you go. It's good to remember Bob feeling well. Thanks you guys!! You did this work years ago and it's still helping people

[@sprinkles21]

I really adore you guys and have a lot of respect for you guys! Thank you for such wonderful and easy to follow videos. You are doing great! Keep it up 😎

[@Jmignet]

It really helped me locate QL tension and adress it (even if mildly). Thank you wery much!!

[@kstamplecoski1987]

Rolling on that ball gave me instant relief, thank you so much!!

[@nickcaywood9872]

Dude you guys are the best, QL muscle was relieved in one day because of you. Thank you

[@helenwright6447]

Love you guys - thanks for helping manage my chronic lumbar, si joint and QL pain. You really make me laugh too, like old-school dry, sarcastic and silly British humour. Thanks from the UK!

[@drzaheerbohari2868]

very nice , treating all kind of LBP we were missing this ball technique. thanks for making all so simple.

[@AlmostHomestead]

Once again you have brought me relief. Thank you so much.

[@amoneys2k]

You guys are great. The Click and Clack of PT! Thanks for the tips!

[@EmilieHart4]

you guys rock. This was a revelation tonight! I needed this !! THANK YOU

[@debbiekillewald8384]

Thank you so much. You saved me from so much pain. I really am relieved.

[@silbannacusofoxyrhynchus6096]

That was just what I needed. It worked great. Thanks Bob & Brad.

[@rliban]

Thank you so much for this! My dad and I have found your videos so helpful!

[@veganvintagegeek935]

Thank you once again for a much needed video. I am currently having the same issue on both the left and right sides of my back. From my shoulder blade to my pelvis bone. What I do for such a large area, I take a pool noodle cut them in half and place them on either side of my back avoiding the spine while sitting. The pool noodles are soft enough and hard enough to really get into the stiff muscles. As soon as I sit back on these after a couple of minutes I can feel the muscles in my back twitch. And my back feels so relaxed like this too, I sit like this any time I sit, totally relieves the pain in my back. At work I do this too and with only one pool noodle tied onto the back of my chair. And if I need to I can adjust the pool noodle to lay the long way across the chair too. Three cheers for the magic wonderfulness that is the pool noodle.

[@Olivia-sk6tc]

My ql went into spasm and this video was a Godsend. Thank you so much!

[@WealthTwins]

One of us couldn't work today because of back pain. This video actually helped! Thank you!

[@pilatesaustintexas512]

Just found this channel. Thanks for sharing and I will share this with my physical therapy patients...

[@PedroRamos-gw1pw]

I come to these videos when I get injured and I end up learning and being entertained at the same time. Idk why but they're so funny

[@biff864]

I love your videos. "Oh Bob whyyyyy?"

[@bonnyhart9831]

Thanks for saying "learn to relax." It IS something that you have to learn. I always want to swat away people who tell me "just RELAX." I've kinda learned it through yoga--deep relaxation--but could use more tips. Can you do a video to teach us?

[@soilsolutionshomestead6511]

Yall are so helpful thanks🌱 👀🌱

[@AmandabellaDay]

You two have been so helpful

[@R.A.K.W.]

Hi there! Thank you for the video -- these techniques have already helped! Should soft tissue work come before stretching the muscle?

[@acolleenjones]

Thanks for this one, lads. I do have trouble with the right-side of my lower back around the ribs. We did the last two stretches that you showed in yoga class today, and I could really feel the stretch to that part of my back. Will have to try the tennis ball.

[@NiniGirl]

THANK YOU!!!!!

[@GrowwithMe-rn9eg]

I’m a massage therapist and I love u guys lol 😂💗

[@paultullier7704]

yall are great. thanks.

[@leannac2743]

This one is so helpful for me! I have severe scoliosis and the QL on both sides is my nemesis.

[@brudderbilly7820]

It’s been almost a year wasted thanks to my misdiagnosis. I tried relying on the input of the doctors but the QL was never mentioned even with my consistent symptoms. At the very least i’m just glad to have finally identified the injury so I can move forward. This video helped reassure to me that i’m monitoring the correct muscle now so thank you

[@trureligionKemp]

W Quattro did u treat ur muscle

[@brudderbilly7820]

kempdadon kemp I haven’t been able to manage much due to school. I haven’t been able to regularly stretch or ice, but I’m currently seeking out tissue massages as a possible remedy.

[@trureligionKemp]

In dec it’ll a year for me, we dr kept saying it was a abdominal muscle, but it ain’t it’s the all muscle and it hurts my hip and side under my ribs

[@brudderbilly7820]

kempdadon kemp yea idk, but the typical remedy to try is heat and ice; but understanding the pains in your body helps; it took me a while to interpret the pain i ws getting, wsn’t sure if it ws nerve, bone, muscle, etc. But my injury specifically has infrequent flare ups of sharp pain while walking, as if the muscle tightens or spazzes idk; but this had me in very rough shape until around september, where i implemented a stretch that helped significantly; all i cn say is i went from limping/crutch reliant to able to walk normally again. From tht point though i haven’t beenable to improve, which is why im looking into having a massage of the region...if it helps, try interpreting your pains through testing your body w/ stretches and exercises (nothing challenging load-wise, but enough to get a sense of what feels like what), and look up the muscle region and strains, pains etc associated w/ different types of injuries in the region. That being said, I’m no doctor, and I may have ill will ab my mistreatment, but I like to think i just happened to draw the short stick, so if you haven’t, maybe also seek out a 2nd opinion

[@christophergonzalez3950]

I’m sorry to hear that, if you send me a private message or give me your email. I can tell you what I did to get rid of my QL issues

[@davidkupey1436]

You guys are the best!

[@TVPubCrawl]

Hey guys. Great page! I have a quick question. I used feel a lot of pressure on my lower spine and I recently started some fascia release on a very tight QL muscle on my right side. I started a couple of days ago and I noticed huge relief on my discs but the muscles on the right QL are inflamed. Is this normal?

[@RKarmaKill]

Oooh Bob....

[@jonmolina948]

This is Bert and Ernie if they were human.

[@janettecavallaro5643]

@@jonmolina948 omg😂😂😂

[@WolfColaUK]

Hahahaha

[@allineedismusicnlove]

Bob whyy

[@Rock-ng2mg]

Thank you Bob and Brad God bless you both 🙏

[@michaelcolinmd7625]

Thank you so much for this video. I’ve been in pain for weeks and finally got some relief with a trigger point ball under the QL- for anyone trying this at home, I would suggest going easy with the pressure at first- an inflamed QL can really hurt when tenderized, but the eventual relief is worth it. Really appreciate you Bob and Brad.

[@krisgomes8187]

Do you have any suggestions on how to sleep and or getting in and out of bed ? Both my sides are strained and im crutches going on day 7 now.

[@lizettealvarez7653]

Been calling PT for over a month now with terrible muscle pain from a spinal fusion from a year ago ……… this KZbin video just saved me. 🤦🏻‍♀️

[@ninjashark9531]

Crazy I figured this out on my own it helped

[@highvalue1195]

This video is speaking to me!!! I am in so much pain

[@Dwknight2]

You guys are the best

[@umthym]

Love the content you guys upload thank you so much guys. İv got a question. Would you guys recommend the pelvis to be posteriorly tilted while trying to release the muscle with the balls?

[@TheSgyro]

You guys are the best😂... Can u help me out with something? I've been having lower back spasms for several months now. All the muscles around my pelvis feels tight.. The TFL, GLUTES, QL, PSOAS EVERYTHING! I can't sit for more than a minute without pain getting too much. The doctor just gives me vitamin D, calcium and tablets for gas.. Im really hoping u guys can tell me something extra. Ive tried the tennis ball technique.. Not fixing it.

[@cliffburton5696]

On the first stretch, I found that raising the right arm up and over the head (lateral flexion) and inhaling (which will raise the 12th rib) enhances the stretch.:)

[@Iloveacarousel]

Do you have a video for someone with spinal stenosis....what exercises can I do.I sleep very well but have a terrible time getting out of bed in the morning...not bad during the day. Thank you, Carol.

[@MdSteel7]

Love your videos in 2020 :) Ciao from Italy

[@googoo554]

Amazing!! Thank you, thank you, thank you!!❤

[@chriswtracy]

Is the stretch that Brad does at the 5:10 mark safe for someone with an L4/L5 or L5/S1 disc herniation/bulge? Thanks!

[@agent-ht5ri]

I have what feels like loose bones down near my lower back, It’s a constant aching pain sometimes sharp

[@trangofast9692]

hi. what if you tore your Ql right off the top of the hip bone? because that's what I did. any help would be appreciated.

[@cherylwillingham4955]

Thank you for the stretches will start these. But what happens if the tightness in the QL has now caused a possible lateral tilt in your hip. I was told my right hip is higher. I think this was caused from a heel spur in my left foot and I limped for way too long before getting this fixed. During the following yr pain in my right shoulder and around front of diaphragm area was so intense I had to hold my right arm close to my body because just walking and the normal swing of my arm caused pain. Terrible but that was almost 6 yrs ago. And I saw MD'S, PT's with no help, SO pain has subsided but now feel my hips are out of wack.

[@Ricoriccoreco]

thank you it worked

[@gabrielaherrera866]

When I lay down on my back and try to relax I get a very intense pain on my lower back. Will these exercises help relieve or reduce this pain?

[@kehcat1]

Yea Thank you.

[@christianmagill3829]

Would this cause issues going to and from leaning forward or walking. I have a tight muscle in that area right on my sidegave it a day rest and it improved, then I coughed and it tightened back up.

[@camara1194]

this is a muscle that’s part of the muscle used for engaging when singing! it’s often honestly overlooked.

[@MegaMissRocky]

Hi -I've never been able to sit cross-legged (yoga style) even as a kid and now I notice as I'm much older and 6' tall I have constant pain in my low back, right hip and right outer thigh to my lateral right knee. Your hamstring, quadriceps and IT stretches work WONDERs!!!! Are the sitting issue and tightness related do you think? You guys are so helpful!! I think you will figure out how to fix that heart too. Lol!

[@LarsRyeJeppesen]

Loved that intro lol

[@JimmyVu415]

BOB AND BRAD...THE 2 MOST FAMOUS...PHYSICAL THERAPISTS...ON THE INTERNET!!

[@jesusyaselaguilar4180]

Hi, how many times have to do this exercise, how long does it take for the pain to go away or to feel better

[@aidenbrown9420]

thanks lads

[@siobhanadvice9257]

Love this double act did the ball it hurt everywhere the restriction on left betweeen the rib & the hip awwwww soooo tight good to know the 2 stretches

[@salimlyoussi9608]

This old school intro is awesome

[@SariahLoves]

Thank you ! This muscles is super tight on me !

[@mariah222maldonado7]

Big fan of yall

[@riptworkshops9121]

love you guys

[@BobandBrad]

Thank you! :)

[@Protohumanity]

hey i have a question. this muscle is very tight in my case, and when i foam it with the tennisball its horribyl painful, but after it i feel better, is this normal? shall i foam it althoug it hurts? its like there are some trigger points in it..

[@julieelwell3516]

Never heard of the QL until I hurt it...thanks for your help!

[@friezagolden6347]

Sir my left quad leg muscles r samaller n weaker than right ones always my nervous system over depend on right leg how to get rid of this imbalance

[@kennyg63]

Another excellent video! Do you prefer the lacrosse ball over the tennis ball?

[@TeachSmartWithFay]

The bromance is real. And I am here for it.

[@robertmccoll1958]

Can this muscle be torn and need repairing in the same way athletic pubalgia eternal/internal transversus obliqe tears

[@sillyconvalleygirl]

great video on stretching a QL, but doesn't really touch on what to do if you have pain (as in you've strained or otherwise damaged it).

[@johnnycake6479]

does the QL pain effect the front above the groin? I have both sides aching from shoveling snow 7 days ago.

[@lunaticatiga]

Because of my back pain i cannot sleep on the back (even with a pillow under my knees i feel uncomfortable in the lower spine), i cannot sleep on my belly (to much pain in lower back) and now i have a terrible pain in my lower back on the right side which i susspect is this mussle, and so i cannot sleep on my side? So how am i suppose to sleep?

[@elkhazeensafaa5699]

Great thanks. Please make avideo for how can make our back muscle strong in details like how much do this excersice

[@mustafadabbagh1]

elkhazeen safaa if I had to guess, I would say they would tell you to do some basic lower back extensions.

[@elkhazeensafaa5699]

+Mufasa Muscle Thanks for help How can u tell me.back pain control my activity.so Bad

[@jillianelise5]

I didn't realize that when you sleep on one side, the side that is not on the bed crunches. Perfectly explains why my left ql is so cramped up!! Thank you

[@nasarthemax]

Did your issue resolved?

[@norixdies]

Where can we get the Hook Line bar? - it is not listed on your Amazon List of things you recommend :(

[@samippudke]

i feel pain only after bike riding. i lifted weight wrong posture like bending , since i started pain do you think this muscle injured ?

[@christineberge9324]

I suffer from painful QLS especially when I laugh hard..lol thanku for this I understand this muscle more now..u guys are awesome!!!

[@DNCT]

“Why Bob, whyeeee”? And then Bob’s boyish grin 😁 😂

[@ShirleyDeeDesigns]

That opening pic reminded me of Winona MN where I used to live! Could mid back pain that radiates around the hip be a pulled QL?

[@Jennifer-fw2kd]

Awwww! Thanks for mentioning that, Shirley! Didn’t even notice that. I also lived in Winona long ago.

[@sonatak304]

Hey doc, if it's injured you don't wanna roll so directly on the ball no?

[@mishatchernuhin3656]

@UCmTe0LsfEbpkDpgrxKAWbRA Thanks Bob/Brad. Tennis ball in this video provided some relief from the lock-up-spasm. Question: can/should I do the tennis ball routine twice a day or only one time a day?

[@juliekane7210]

The thing about experienced Pts they don’t mind doing the exercise themselves. To make sure it actually works and how to place items or stretch out muscles’! Thanks Bob n Brad 😊

[@BobandBrad]

You are very welcome

[@mohadkhan7679]

Disc bluge l5s1 peation can do this excrise any side effect help sirr

[@ronron7787]

hi is there a connection between QL and lumbar lordosis? I self check myselfI may not have APT. its a bit tilted but not that much i guess. but when i look in the mirror my lumbar spine have curved forward

[@dettol7245]

Same problem i have

[@nathanyitayew520]

Hi Bob and Brad, just wanted to ask does a tight QL cause an anterior pelvic tilt?

[@hazema.nijmah2550]

Hi , most of the time the Ilipsoas muscle does that , QL has nothing to do with anterior pelvic tilt .

[@rojinabegum2842]

My right QL is chronic, going into 6 months now, since the very beginning I have been stretching, prehab, soft tissue work, physio etc! NOTHING WORKS. Then a month ago it suddenly calmed down no pains in hips legs or glutes as it helped massively by doing extension stretches rather than flexion of the spine. However, also a month ago, I must have done another heavy loaded exercise and have now pulled the LEFT QL :( I have definitely learnt my lesson by taking a break from the gym, with right QL strain and left QL knot. but a month off the gym now with all the exercises mentioned above and pain has not reduced? what else can i do :/ any advice would be greatly appreciated! thanks!!

[@MalacoTKD]

I have the same symptoms. Have you found any relief?

[@fragrantrivers8071]

I finally got relief getting my pelvis adjusted gently by a good Chiropractor. Went on for years and years. Also taking the tennis ball to the glutes (butt cheeks) and finding triggers in there. Just lay on the ball with it in your "cheek" knees bent feet flat, then slowly let the knee fall to side..go back and forth until painful spot eases, then move ball. Sometimes those tight glutes make for pain there too. I'd have my movement methods assessed too. good luck!

[@Stekaren]

Do side planks! they helped me! stretch before sleep the hamstrings

[@Stekaren]

your QL muscle may be weak and you have to strengthen it. try side planks and keep increasing load and try other stuff like bulgarian split squat which will also help your ql muscle

[@frenchbutter]

The very last exercise of this video helped me a lot! Thank you!

[@Maloha486]

I have this issue from sleeping on my left side a lot. Laying on a foam roller is pretty good too.

[@nasarthemax]

How have you been doing now?

[@ExtremeWays4Bourne]

Just subscribed. I would pick you guys and ask for help over any average Orthopaedic. Could you guide me to any video that you may have already made on neck pain (cervical spine region)?

[@albinpeter2546]

Super

[@ainemairead4542]

This works fantastic,,,,Iv'e danced Ballet for years and this worked great,,

[@BobandBrad]

Glad to hear that it worked!

[@mishatchernuhin3656]

@@BobandBrad Thanks Bob/Brad. Tennis ball in this video provided some relief from the lock-up-spasm. Question: can/should I do the tennis ball routine twice a day or only one time a day?

[@aligboyakasha]

How you have Packers and Vikings gear there in harmony?

[@mcflurry6670]

2:49 - me when she asks if it's in there

[@Eoss6055]

5:54

[@l3l24lvol0lv]

4:06

[@jonmolina948]

4:13