Low Back Pain in One Side? Quadratus Lumborum Pain and Tightness Program Fix!

Low Back Pain in One Side? Quadratus Lumborum Pain and Tightness Program Fix!
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next progression • One Side Low Back Pain... ALIGN
The quadratus lumborum (QL) is your deepest abdominal muscle. It’s found in your lower back, between the top of your pelvis and your lowest rib.
The QL supports good posture and helps stabilize your spine when you bend to the side or extend your lower back.
Working some QL stretches into your fitness routine can improve flexibility in your back and relieve old aches and pains while helping prevent new ones.
Your back has been achy, but no big deal. Then, it happens-you bend down to tie your shoe, or you lifted something very heavy with rotation and a twist, and SNAP! Your back goes out.
Low back injuries can happen in a variety of ways and be caused by a number of muscles. However, one of the most common trouble makers is the quadratus lumborum muscle.
Whenever I’m trying to figure out which muscle is causing low back pain, there are about six or so muscles that could be to blame, but you keep coming back to the shifty-eyed one at the end.
In this case, that shifty-eyed muscle, the one that you think probably is to blame, is the quadratus lumborum. Oftentimes, this muscle is one of the top trouble-causers, and it tends to be very obvious about the pain it causes, you can even see the spasms when you check your posture and it will look hypertrophy due to overwork and guarding mechanism to prevent further damage on your spine..
But, sadly, achy muscles don’t disappear after a couple of hours. Instead, you have to do something about it to address that muscle’s needs then whip it into shape!
Fortunately, there are several quadratus lumborum exercises you can do to keep this muscle happy, healthy, and pain-free. But, before you start the exercises, take a moment to learn about this muscle.
By taking the time to figure out why this muscle is cranky, you can prevent future pain and injury.
Sometimes, your QL can be pesky and it can feel like it’s not responding to exercises. Don’t worry. I have an easy way to get this muscle back on track.
No matter how much you stretch this area but not fix the weak and unstable one sided hip, the QL muscle starts to overwork and override the weakness and instability on your pelvis.
In this program I will be demonstrating how to strengthen your glutes medius, which is one of the most important muscles to stabilize your pelvis in order to support you spine. And then once you strengthen and improve this muscle with gentle progression of elastic band then you can tackle the relief on your QL muscle. Stretching is key but also strengthening it, and i will demonstrate easy ways to activate it in Isometric position. It is also imperative to improve your hip mobility and in case of hip injuries, then your QL muscle will be overwork from the stiffness of your hip as well , and it is usually in one side, the weaker side of your hip.
Please leave a comment for any specific question with this video.
#Backpain #quadratuslumborum #flexibility
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Annie Pilates Physical therapist , recommend you consult with a physician before starting any exercise program. The exercises give here are not meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.t meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.

[@AnniePilatesPhysicalTherapist]

Hello Friends! To Join my course that is Re-opening soon, be part of the EARLY BIRD WAITLIST click the link www.backmasterclass.com/general-opt-inrvsd1tf7 re-opening January 1, 2024 !! what you have been missing and start with this free 6 Part video series to start applying on how to regain life without back pain, improve core strength and posture ⏩Video 1 What is Low impact Rehab Core and Back Immersion Therapy kzbin.info/www/bejne/nXuVd3ZtmtCAbtk ⏩Video 2 Find the Root of the Problem of pain and learn PRINTING Technique to align Neutral Spine kzbin.info/www/bejne/mZvQl2qajsmHlck ⏩Video 3 Big SECRETS on How to Build Core Endurance and Stamina of Core and Back kzbin.info/www/bejne/pYWWlWmGeKuEnqM ⏩ Video 4 Entire Blueprint PNF Pattern and Self Myofascial Release with Bolster and Elastic band Video 5 these 2 lovely testimonies regarding the Back Master Class Experience ⏩Scoliosis Achieving Regain Life Without Back Pain Stronger Core and Posture://kzbin.info/www/bejne/n3ubZayLhc1rjbM ⏩Impressive Evidence of Umbilical Hernia with Back Pain Recovery from Core and Back Immersion kzbin.info/www/bejne/fH_ZaKmifpKLo6M ⏩Video 6 Video 6 Time to Take Action to Regain Life without Back pain, Stronger Core and Improved Posture kzbin.info/www/bejne/mJCve2Sng9CAsKc

[@TheCodeTinkerer]

Would this also help loosen the psoas major?

[@AnniePilatesPhysicalTherapist]

@@TheCodeTinkerer yes❤

[@jrod6278]

Thank you for this video. Could a tight QL cause functional scoliosis?

[@MikeJones-qo7vt]

What state are u located I need to come to office

[@jrod6278]

@@MikeJones-qo7vt Southern California.

[@nevaeh230]

This video made me cry, I have been having QL pain for 6 years and have spent thousands of dollars on physical therapy, doctors and personal trainers trying to fix this problem. But in a free 13 minute video you thoroughly explained my problem and exactly what to do to fix it. Thank you for caring and helping people the way you do!

[@AnniePilatesPhysicalTherapist]

Wow that's amazing ! Keep it up and there's 3 more video progressions you can do after this as you get stronger

[@buttercup1765]

100 percent!!

[@oliround]

Research Dr. Rowe. Thank me later

[@buttercup1765]

@@oliround love Dr. Rowe!

[@sandyoptimismrules2512]

What exercises did your physical therapist have you doing? These are exercises mine prescribed...they require doing often and regularly🤔 this is a great video regardless

[@ConstructiveMinds100]

Not many people realize that this video is liquid gold. I owe you some money lady Annie. 🌟🌟🌟🌟🌟

[@AnniePilatesPhysicalTherapist]

❤️❤️❤️❤️❤️

[@MegaMusical10]

After suffering 15 years & many, many doctor visits, someone that knows what they are talking about!! THANKS!!

[@AnniePilatesPhysicalTherapist]

Awe thank you

[@stacibakerwilliams944]

Thank you for this!

[@Anna-gk3gs]

Thank you, i love it!

[@jiuthgawi5179]

Great Relief . Bless you for the video

[@GraceCoolBreeze]

This was great! Thank you :)

[@adurpina]

need to try Thanks Annie

[@designpavilion2146]

100 percentage genius Ma'am 😊.. Thanks Ma'am

[@jackiedalseme3138]

Thank you Annie! The pain in my QL for the past year would become so intense that I could not roll over in bed, cough or sneeze without bracing myself for the agony. Simple postures like child's pose and sun salutes were painful and made my yoga practice unenjoyable. I lived like this for over a year and multiple chiropractors and physical therapists could not provide any relief. Until I found your video! After 2-3 weeks of doing these exercises 4 times a week, I have achieved over 80% relief. I'm almost pain-free. It's been amazing to feel comfortable in my own skin again. I can't thank you enough!

[@TheWewerka18]

I have exactly exactly the same issue. I hope this can also help me.

[@AnniePilatesPhysicalTherapist]

Thats great news❤ i am truly humbled to hear amazing recoveries with my program ❤

[@matthewirvine1348]

​@TheWewerka18 did it help you?

[@Toddlerkids-Indonesia]

Thank u ❤

[@chijhonsldadominikus3803]

Thank you very much for your knowledge

[@jrmm5727]

Good job, this is awesome.

[@picedejose621]

Wonderful

[@knowitall5739]

Nice

[@brandonredmond5081]

Thank you so much!

[@voxpopuval]

Thanks!

[@Todd63790]

Thank you posting much for this video!

[@vikramjitbanerjeetuki]

Thank you so much❤❤❤❤

[@user-bc5jk8rr3z]

Excellent video! Exercise progression with stretching!!! Awesome!!! ❤️❤️❤️

[@aliakdemir3982]

Thank you so much 😊❤

[@albo5106]

Thank you 🙏

[@christianfaulk.8371]

Thanks for the video. This really helped me out!

[@johnstewart6049]

😯mg This is great ‼️ Thank you Honey

[@sunnythorat6929]

Thanks Dear

[@SoulFlexRelax]

Thank you

[@patricia753]

Agree 100%!!! Excellent and thoroughly video!! Thank you....

[@tuerestontodanne]

Best!

[@maxmax4853]

Very handy information

[@timothydudley1517]

This was so helpful. Thank you so much for this advice!!! Blessings

[@farzadsharif9297]

Great video and love the background music!

[@DoreeNanjala]

Thanks

[@ianamargotliss]

Very good exercices. ❤

[@LindaFirefighter03]

WOW As a firefighter I have found my right QL has been driving me nuts for months and months and my searches for relief have been fruitless until your video! For the first time I could feel the stretching and engaging of my QL in what you showed in the video! Thanks so much for posting it.

[@AnniePilatesPhysicalTherapist]

👍 that's great to hear ' thanks for serving the community let me know what else you need to reach your back paint relief goals

[@shugies]

Great video! Thanks!!!

[@AnniePilatesPhysicalTherapist]

❤️🙏

[@fshoorbajee]

Thanls

[@tinkeringlabplus2516]

Great training! For week back. Thanks a lot.

[@teresadmartinez1144]

Annie. Thank you so much. This is really helpful as I’ve been dealing w to for so long. Thanks 🙏

[@Vibraniuum]

Love the format of the video 👌. Your voice is also soo soothing 👏

[@khansenvt]

Very helpful. Thank you!

[@AnniePilatesPhysicalTherapist]

Glad it was helpful!❤

[@crchallenger]

Thank you. Very helpful advice

[@AnniePilatesPhysicalTherapist]

Glad it was helpful!❤

[@jameswhite937]

Thank you. Very well done !

[@AnniePilatesPhysicalTherapist]

Many thanks! Glad you like it q

[@mindpower2824]

Awesome. Complete and concise. Thank you!!!

[@AnniePilatesPhysicalTherapist]

Awe Thank you for the amazing Feedback and you are Very Welcome

[@shahinmerchant8121]

V nicely explained

[@AnniePilatesPhysicalTherapist]

Thank you

[@WOLFPACKED]

Thank you I was having a hard time targeting this. Well done

[@harrysutton8998]

Amazing video- instantly helpful, thank you.

[@AnniePilatesPhysicalTherapist]

Glad it was helpful!

[@ModernWorldDynamic]

Thank you sooo much. This video helped my back pain.

[@cryptoslacker-464]

Thanks , really interesting movements. Never seen many of them . Can't wait to try ❤

[@joycejardim7031]

Thank you so much. Kind regards from the Netherlands❤

[@thomastoy2677]

Thank you, this helps a lot.

[@AnniePilatesPhysicalTherapist]

Welcome 🙏 glad to hear

[@joemcguts1962]

really exhaustive video on the whole topic. good fundamentals, good details, good theory and visualisastion with graphics and also great practical guidance. all this info in only 13 minutes. no clickbait title. really solid video put together. big props!

[@jaygirlization]

Thanks so much Annie. You have nailed it for me.

[@AnniePilatesPhysicalTherapist]

Welcome glad that this resonates to your health needs

[@JeremyDanielson-pk4vq]

WOW! THANK YOU SOOOO MUCH! SOUTH AFRICA

[@ermaalvarez2225]

Thanks! It works for my left lower back pain.

[@FitTraveller21]

Brilliant video and information 😍❤️🙏🏽🌹

[@AnniePilatesPhysicalTherapist]

❤️🙏👍Thank you , more videos progression with this such as follow along video to Try kzbin.info/www/bejne/Y4uQlK2EecRjmLc

[@keithstewart631]

New subscriber. I'm a retired Working Chef and 65 years old so you can imagine...or maybe not. Anyway, after years of improper lifting and overall active life my QL's are super beat up and tight. I've been following along with this strengthening and stretching practice for only 3 days and I believe that I can feel an improvement! I'm equal parts amazed and grateful. Hope is a beautiful place for the mind/body/spirit to visit. From the bottom of my heart...Thank you.

[@MsBadmushroom]

❤❤❤❤❤❤i absolutely love it, thank you so much

[@AnniePilatesPhysicalTherapist]

awe thank you

[@denzfear]

Thank you very much for this very informative video...God bless you always.

[@kavinyudhitia]

Thanks! It helps! I did not even know it is called QL!

[@Hasans01]

Thank you so much for uploading. 90/90 is a perfect solution for the ailments. Stay blessed

[@Overeemful]

Thank you so much for this video. So profound information! Perfect, it is just what I needed!

[@AnniePilatesPhysicalTherapist]

Glad it was helpful! And this a new video you can add as well One sided Back Pain? Quadratus Lumborum Deep Yoga Stretch Release with Bolster kzbin.info/www/bejne/fmmaYZ6fhtOGebs

[@dr.ziaul-hussnain6070]

A person with complete command and v motherly made video. Keep it.up.

[@mitzammd]

Thank you!!! So simple! Who knew that one stretch……I’m speechless

[@lule2809]

Thanks, I have recovered from the QL pain after doing this exercise.

[@KSharon13]

OH!! That's hopeful. I'm 80 & have never had such pain as this QL. Going to try this advise & hoping for improvement.

[@AnniePilatesPhysicalTherapist]

Wonderful! ❤

[@eli.8991]

Thank you. I will do this a month and give you an update.

[@sonof66]

Absolutely brilliant thank you. I have had QL issues for years. This explanation opened a door so I can see how evenings now with related hip and glute issues. This was a lovely Suday morning. Peace and blessings

[@Stormbringer81]

This must be the most comprehensive explanation on the QL and it's problems I've seen Thank you so much

[@Iere-TT]

Experiencing this pain for the 1st time...glad I found you 👏

[@myulal]

Thank you. You are saviour.

[@AnniePilatesPhysicalTherapist]

Glad to help

[@MrPooshpa20]

Thank you! This was very informative, concise, and helpful!!

[@AnniePilatesPhysicalTherapist]

Glad it was helpful!i Try to be Very detailed oriented in every video ❤ and everytime i am with my patients

[@DawnWarner432]

Thank you i hurt my psoas this help very much

[@joachimteke9797]

Am really interested in your demonstrate. Thank you I'll try and see.

[@danbuhuera376]

So happy to find this. It’s a 10 year struggle for me after herniated l45 l5s1. Constantly crooked

[@quicktolaughter]

Excellent. Best help and information I have found. Thank you so much!

[@AnniePilatesPhysicalTherapist]

❤

[@muhammadfayyaz2518]

You have very good experience and it solved my problem in seconds thank you so much God bless you with all good things

[@tesstheprincess]

Thank you for doing this video! God bless you for your efforts! The problem is on my right side, but should I do these exercises on both sides to keep from becoming imbalanced? Will you please do another video about ql?

[@alwaystraining54]

Thank you for this excellent content! I’ve been struggling with QL/LBP for months and I’m finally getting the answers I needed, from your channel and this video.

[@AnniePilatesPhysicalTherapist]

❤thats Good News and if you need a complete routine and support you can also Try my back masterclass as i Will re- open It Very soon let me know if you are interested and i Will send your the link on How to Join exclusively

[@saijyothi1371]

Thankyou good to learn about back pain

[@AnniePilatesPhysicalTherapist]

Yes and there is much to learn

[@thesander6181]

Fantastic video. I watch this video every other day and follow along with all the exercises. Thank you

[@AnniePilatesPhysicalTherapist]

Thats great News i just uploaded a recent one if you missed out Try it out as well for a Deeper stretch release with bolster One sided Back Pain? Quadratus Lumborum Deep Yoga Stretch Release with Bolster kzbin.info/www/bejne/fmmaYZ6fhtOGebs

[@danielboon1601]

I just did your exercises , I got instant relief, thank you !

[@doomsdayholiday4576]

I have seen dozen of QL videos so far and and this finally puts everything together, not just showing one to three isolated stretches of the QL, but explaining the whole motion chain and where to start. Thank you very much for sharing this knowledge!

[@AnniePilatesPhysicalTherapist]

Glad it helped!❤thabks for sharing your amazing testimony of recovery ❤

[@martinlang9615]

I found exactly the same. Excellent work in explaining the basics and what to avoid.

[@shailyy3202]

Thnx❤... Stay Blessed Stay Happy Always 😘🥰🤗🧚‍♀️🦄🌈🧿

[@blvskyy]

Oh my god, Annie! You are God sent! Thank you so much. Been having this problem for years!

[@AnniePilatesPhysicalTherapist]

That's great news at the end of this video you will be able to connect to the follow along videos progression as you get stronger . Blessings

[@marielavicuna1649]

Well done girl.

[@AnniePilatesPhysicalTherapist]

Awe thanks

[@JamesMontgomery-jk4cq]

Thanks for catching up

[@AnniePilatesPhysicalTherapist]

👌

[@yileizhang3545]

Thank you so much for this video. Suffering from QL pain for months and it’s worsening. Finally someone who dissects the problem so clearly and scientifically while providing a complete routine. Much appreciated. I’ll report progress!

[@AnniePilatesPhysicalTherapist]

Yes keep me updated and glad that you found something different and very useful

[@patrikbjorling4391]

The report please..

[@aggienatl]

Awesome video!!! I’ve seen orthopedists, personal trainers, massage therapist and a physical therapist. No one has ever been able to explain why my QL keeps rebounding. SMH. Thanks so much.

[@mattstobbart5992]

This is such a helpful, informative and practical guide. Thank you so much for posting the content. I mountain bike and have had a QL for years. Now I can get to fixing the cause. Many thanks!

[@AnniePilatesPhysicalTherapist]

Glad it was helpful! And Try this Deeper stretch routine as well that you can add after your bike One sided Back Pain? Quadratus Lumborum Deep Yoga Stretch Release with Bolster kzbin.info/www/bejne/fmmaYZ6fhtOGebs

[@ssmhabeeb3514]

By the way your videos are much beneficial for me

[@AnniePilatesPhysicalTherapist]

That’s great

[@simbamudzinganyama4629]

This is not just good content it is Priceless. Thank you Infinity Times. i love your explanations and the movementss the CLAM SHELL got me going crazy by the time i was at the 7th repetition i was shaking like so bad indication of that weakness i knew there and then thats the one. i have had Chronic pain for 8years scoliosis,sciatica,lateral pelvic twist,Ql pain etc. this video i just unlocked TREASURE its on repeat, i want to watch more of your stuff. Funny enough im an aspiring therapist now as a resujlt of my journey your Content is a LESSON thank you for the knowledge.

[@HerbalistintheHood369]

Annie this was amazing. Your explanation was better than a chiropractor I saw. Thanks to you I now know what the root cause is… it’s my glute muscles. This QL muscles pain is getting worse and now I have some brilliant guidance to assist my body to heal. A million thank yous ❤❤❤❤❤

[@cherylkeys1284]

This video is amazing! Thank you for the thorough explanation. I’ve had right side low back stiffness for years and am looking forward to trying these exercises and stretches. I currently sleep on my left side so will switch that up as well. So glad I found you!!

[@AnniePilatesPhysicalTherapist]

Glad it was helpful! And its amazing even changing your lifestyle especially on How to sleep Will Help you tremendously

[@rouzbeh5597]

You are my angel. I love you. Your workout has reduced my back pain by 90 percent

[@cantinarose]

Amazing and perfect video ! I’m a PT with back and hip issues and you showed me a fantastic new exercise progression! Thank you Annie! 🥰

[@AnniePilatesPhysicalTherapist]

Thats great and you are Very Welcome glad that you enjoyed it my fellow colleague

[@SimpleNClassy1]

This is one of the best videos on the QL. In a nurse and project manager and been troubled with this left QL for 2 years now. Triggered with long periods of sitting to work. I felt such burning when doing the initial clamshell and remembered prior to going to sport PT that would help. You’ve done an excellent job explaining the rationale & progression for each movement which really helps. I’m someone who like to try and research and rehab myself. Understanding why I’m doing a function would help me to be consistent. My PT said it’s due to weak abdomen but the flutes makes sense. I use to run and felt like I was doing more work to position my left hip better. Would you say working in hip flexors should be included?

[@AnniePilatesPhysicalTherapist]

Yes hip flexors of the opposite side here is a better explanations . kzbin.info/www/bejne/h6K6dJyNm7Jsfpo

[@FamilyPlantingInspiration]

Wow I have the most worse painful ql “problem” and always neglected strengthening my glutes muscle thank you that was a divine release 🙏🏼

[@emadasfour3758]

Thanks Annie! I have tightness in my QL left side, that result in lifting up my left hip side. A physiotherapist has recommended to release it with chinese needles but I'm afraid to do it.

[@pamsmith7369]

Great stretches! I have scoliosis and QL pain. I’ve been stretching wrong for this as torso twists bother my right side. These stretches seem more logical to get to the problem with the QL. Thank you!

[@AnniePilatesPhysicalTherapist]

You are Very Welcome there is a gentle progression you can follow along once yoj start feeling stronger

[@intokay]

Thank you soooo much… I wasn’t finding the root of my problem 🙏🏽

[@AnniePilatesPhysicalTherapist]

Happy to help let Me know if you need my guidance