Low Back Pain Relief (Fix This Muscle)

Deep, achy back pain can usually be tied back to this one muscle: The quadratus luborum. This is a muscle that attaches to the ribs, the spine, and the hip so it's a big culprit in a lot of back issues.
Learn how to first release this muscle, and then stretch it (the order is important) to get feeling better fast!
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[@santiagobenites]

You seem to be covering ALL of the issues that I've been experiencing. I'm learning so much from you! Thank you for making things so easy to understand, and fun to follow along.

[@drkristieennis]

You are welcome! I love my job:)

[@Motorcyclewindtherapy]

Well, this exactly nailed it. Thanks, Doc! Struggled with this more than a decade...always felt better by morning. Now I know what I did and why it hurt...and how to fix it. Sure didn't hurt watching you walk thru all of it, either. Smart and stunning - you're amazing!

[@drkristieennis]

You’re welcome! I hope this takes the pain away:)

[@birdlaw1019]

I think you might be psychic. Your last few videos have addressed exactly what has been bothering me lately (hip flexors and lower back). Thanks so much for the help!

[@drkristieennis]

You are so welcome! I could help so many more people if I was psychic:)

[@refatrabadi6656]

I agree !

[@anikets4699]

it's this video for me! 😅🤘👍👍

[@boshman8331]

I would have never thought that a tennis ball could make that pain go away. Your the best!

[@drkristieennis]

So glad the tennis ball worked for you!🤗

[@007Yasir]

You have a great way in demonstrating with the tennis ball, the spine skeleton and the markings on your back. You know your stuff doctor Ennis. Thank you for going the extra mile; most videos won’t do that. 👌

[@drkristieennis]

You are welcome! I really want people to feel better so I try my best:)

[@ajmal779]

I have the same problem shooting pains then it goes away then it comes back could not go toilet sleeping was very bad hopefully I'll try this method out Thank you

[@waltp3373]

Thanks for the video. The chiropractor couldn't help me. My back pain was getting worse. Finally someone who knows what they are doing!

[@artkidolee2162]

This is exactly my sore spot!

[@ramzanashraf4547]

it feels like kidney pain

[@Kevin_Yagoonie]

I actually went to two different hospitals thinking I had liver or kidney pain. I been having the pain ongoing for 6 months. They did X-ray, cat scan, blood and urine tests. Found nothing and everything looked good. Was told it possible is a back muscle.

[@tahirsipai7123]

​@@Kevin_Yagoonie Same bro

[@tomkostka3380]

Did anything help? Ive had the same pain for a year. Ive tried just about everything.

[@AnlykAbionYouTube]

Did u gain weight.?

[@kaifikhan4566]

Same brother

[@laurak.donham8374]

i was a bodyworker and did a lot of hot yoga. went though some years doing intense caretaking and not taking care of myself… leading to this intense pain. tried all kinds of things to release it with no avail. your coaching did the trick! and given the pain I was in, you made the process fun with your upbeat attitude and humor. thank you! thank you!

[@davidking3699]

Perfect timing... I get this from riding my bike for hours at a time in a hunched over position... tilting my pelvis forward from the tight hip flexors... and referring into the lower back... Thanks!

[@drkristieennis]

You’re welcome! Check out loosening the hip flexors too:) kzbin.info/www/bejne/oJyxdaSGerxob7s

[@charlisafair1704]

Omg it worked! Man I have been dealing and thinking I’m dehydrated! Thank you

[@jenniferpocaigue2508]

I think you nailed it. Using an item to roll my back across made the painful twitches in my back go away, in less than 10 minutes! I lift frequently at work and I'm short. I often use my back when I shouldn't.

[@anacallow509]

Just simply : I love watching you! You are sooooo sweet.I am 88 old ( young !) grandma and I am enjoying your exercises and with your encouragement I am moving the way you showing your exercises. Wishing you all the best! ♥️🇭🇷🇨🇦

[@nusheen1970]

Thank you Dr. Ennis. Your description of the muscle location and sensation matched my symptoms, and sure enough the tennis ball release & stretching has helped. Others had targeted my butt and hamstring from the referred pain, but this nailed it for me. :)

[@drkristieennis]

Glad to hear this helped you out:)

[@flashthompson7]

This is my favorite video, thank you in abundance! You’re so generous and beautiful! I hope you are blessed 😇

[@flashthompson7]

These stretches are divine btw! I am blessed by this and ever so grateful!

[@drkristieennis]

That’s wonderful! You are welcome 🤗

[@39FORTYWATER]

This illustration is mind blowing. I hope to use this technique. Most videos it's attire that's covered over or tights that don't show clearly. Your is perfect clear to see the muscle and wear to place the ball for my back. The back is the most important of my leg pain. This is great will leave a good comment once I find relief

[@frankphipps]

I've been in pain all week and stubbled apon your video. Thank you so much for giving me relief today. Liked and subscribed from new zealand

[@Vee-lt6xc]

This has been most helpful creating an amazing release. I'm able to move better than I have in months. Thank you so much

[@drkristieennis]

You are so welcome!

[@rickgronning6887]

this worked quite well. will keep doing it for few days. Your sciatica video absolutely changed my life.. 30+ years of chiropractors and pills replaced by a few stretches three or four times a week. thank you

[@drkristieennis]

You’re welcome! I’m glad I can help!

[@livinlovinlife1712]

This is the video I needed!!! This has been my main, constant, pain for awhile. Really hope this helps! Thanks!!!!!!!

[@drkristieennis]

You’re welcome! I hope it helps too:) try this one too: kzbin.info/www/bejne/f3q7p32boKySnbM

[@livinlovinlife1712]

@@drkristieennis Awesome! Thank you!🙏🏽

[@drkristieennis]

@@livinlovinlife1712 you’re welcome!

[@aisongs423]

Omg i am suffering for years becouse of this pain, thanks a lot doc

[@joematosian2274]

Such a helpful and timely video! Thank you for sharing such great content... always learn so much from you!

[@drkristieennis]

You’re welcome! I’m glad I can help out:)

[@IvanaChapman]

Oh yeah, love this one! Most of my clients have even heard of the QL, but this muscle seems to affect everything!

[@drkristieennis]

I hope this can help out:) This muscle is definitely a pain!

[@omkargambhire7089]

Thank you very much dr. Very accurate exercises for that back pain release.🙏🙏

[@drkristieennis]

You’re welcome!

[@d.karoline789]

Excellent thanks dr

[@mysteryman5213]

This appears to be exactly the source of my pain. I'm 65, retired and love to golf. Unfortunately & apparently, my playing and/or practicing 5-6 days a week may have triggered the discomfort I am having. So severe in fact, I had a difficult time walking for a couple of days. My question is, how many reps of these stretches do you recommend? Thanks in advance. New sub for you.

[@jgttx]

Thats the spot! Nice to see the tennis ball still works 😊

[@drkristieennis]

Excellent! It’s a classic tool:)

[@bones8057]

Yay, this spot has literally been bugging me for months. Fixed it in one day! So glad I found this vid. thx!

[@drkristieennis]

You’re welcome! I’m so glad it worked for you!:)

[@bones8057]

@@drkristieennis The pain was so deep and bad enough that it almost felt like it was my kidney. Now it is totally gone first time in months! Thx sooo much!

[@drkristieennis]

@@bones8057 you are so welcome!

[@rainh3861]

That flossing technique has been helping me tremendously thus far. Thank you!

[@VallanoMedia801]

Definitely have to try this to relief pain in lower back Great advice dr kristie

[@b.p.7153]

Once again, perfect timing! Thanks!! 😬👍

[@drkristieennis]

You’re welcome!

[@daveroberts-nc9ky]

Best video I have found - so thanks. Just my problem. Golf and tennis the issue - trying to be a 20 year-old with 63 yo body that has spent most of the time in an office and car! Sleeping on a tennis ball/small bean bad to compress the painful area works for me otherwise no sleep.

[@drkristieennis]

You’re welcome! I hope you can still play golf and tennis:)

[@VividiVavidivoo]

I think you just saved my life!

[@chandrakantpalande6453]

Very nice video. Presentation is very good. You explained very well. I want to appreciate you very much.

[@mailtodatta21]

Thank you, Dr. This is exactly what happened to me and this exercise is perfect.

[@andrewfox7861]

Going to try that out right now ,been suffering in this area for a while since I hurt it in march ,hasn't stopped me training though ,keep on moving 😂 thank you for the information

[@drkristieennis]

You’re welcome! Hope it’s better very soon!

[@laura26xen]

Finally found the name for this "nasty little bugger" 😂 It has been bothering me for years. Thank you for the informative video. Very helpful.

[@MsKayLeon]

Thank you I’m in hell with pain in that very spot!! It’s awful it has gotten so bad it limits how I can move.

[@artmar82]

Just like everyone says you awesome and your information is spot on. Not to mention a pleasure to look at. Keep up the good work

[@drkristieennis]

Thanks so much!

[@carloscarcamo70]

These are great to watch, concise & helpful… thank you !

[@drkristieennis]

You’re welcome!

[@frankc1430]

OMG! I think you solved my back aching problem! Here I thought I had a herniated disc. But your explanation was exactly what I was having. I do sit slouch to one side when I sit. And I do sleep on one side all the time. And I also had an ACL replacement a few years back and I was carrying all my weight on that side. Thank you doctor for everything that you do.🙂⭐⭐⭐⭐⭐🙂

[@drkristieennis]

You're welcome! I’m so glad it helped!

[@danusenovak2746]

I use a roller to target “my” spot. Little gentler than the tennis ball to start off with. It is a terrible area to relax, especially since I’ve had spinal fusion L5-S1. It does affect my buttock, piriformis, adductors Massage helps or kneeling /sitting on my knees and trying to move my arm, sideways to the floor targets it also

[@philaauctioninfo7369]

Thank you! I am in pain and you just helped me.

[@drkristieennis]

You’re welcome! Glad I could help!

[@John-D.]

Thank you Dr. Kristie, I NEED This One!

[@drkristieennis]

You are welcome 🤗

[@opalacios666]

Thank you Doctor. These videos are really helping.

[@drkristieennis]

You are welcome:) I’m glad I can help!

[@listentoyoursoul7355]

Thank you ❤️🙏😀

[@inaxiosanchez2810]

Thank you very much Dr.Kristie Ennis. You are a master of the physical. I feel grateful🙏 So good bailarina pose,very good stretching. All the best

[@drkristieennis]

You are very welcome!😊

[@stryder99]

Thanks for showing several variations! There are times where my low back is so inflamed that getting on the floor is just not possible.

[@drkristieennis]

You’re welcome! I definitely know where you are coming from:)

[@L2PWarrioR]

Yeah, I still don't know how to fix that muscle, because I have too great pains to do these.

[@drkristieennis]

@@L2PWarrioR the tennis ball on the wall typically works as a starting point for my patients in significant pain. If pain is severe, it would be a good idea to have it checked out by someone that can see you in person.

[@leith_james2326]

Thank you so much for this I’ve watched so many videos and looked for so many articles to find out what muscle it is and what to do

[@lucianocorrea4823]

Thank you beautiful doctor 👍

[@Sleuthbynature]

This is just wonderful thank you feel like I need the ball pushing all the time though

[@uf1978]

Another very helpful video doc! Thanks!

[@drkristieennis]

You’re welcome!

[@Elartesoyyo]

Wow!!! This information is amazing!!! Thank you so much. 💜💕🙏

[@drkristieennis]

You’re so welcome!

[@PersonalIncomeSolutions]

Perfect video.. needed it today. Thx!

[@rgsimons]

I place the tennis ball inside of a athletic sock, hold the sock, and do the exercises. Without the sock the tennis ball goes rolling down the hallway. Love your videos.

[@drkristieennis]

That’s a very good suggestion:) thank you!

[@benonemusic]

Thanks so much for this. The muscle flossing in particular worked!

[@Living.Seamlessly]

Thank you so much … it really helps me a lot 🎉

[@PYXI_FF]

Is this stretch doing for one time make our our pain relief permanently

[@stelero]

Good stuff, very informative, thank you. 👍

[@drkristieennis]

You’re welcome!

[@bmikelum9287]

Right by back by bottom rib deep in there I feel it sometimes aside from right on lower spinal column which I assume is from disc protruding (if that's even problem lol) that's the only time I feel it now since the sciatica exercises got rid of everything else, been waiting for this thanks Doc

[@drkristieennis]

You’re welcome! Hope this video can help too:)

[@williammaxvill454]

@@drkristieennis lord.... yes..yes..yes!!!!!

[@nearlynormal]

Love your videos. Especially this one as I have that pain right now. Thanks for what you do. I do have a friendly photography suggestion though. It's more pleasing if the photographer puts your head near the top of the frame as opposed to the center. No sense having a great shot of the wall above you while cutting off the lower part of your body. For more info search the photography rule of thirds.

[@drkristieennis]

Thank you for your input! I am constantly trying to figure this video thing out:) I appreciate the advice!

[@nearlynormal]

Am so relieved you weren't offended by my comment as none was intended.

[@drkristieennis]

@@nearlynormal it takes a fair amount to offend me:) your comment was said in a very constructive, positive manner!

[@QChinga]

It sucks. The doctor told me it’s nothing serious but it’s one of the worse pains I’ve had ever and I have a tiny cold, so when I cough it tightens up so much and hurts even worse.

[@tonylee8784]

Jeez I am in agony. Ill keep working on it. I'm a fit 50 year old and my back is stopping me keeping that way. All started about 4 years ago after sleeping on a mattress on a floor whilst decorating my bedroom. So wish I hadn't have done that hopefully this will get me relief its right on that muscle you mentioned.

[@drkristieennis]

I hope this helps!

[@Fisken3390]

thx Kristie thats was right on spot with todays vid.. i help alot my lower back site is great again.. was having it for two days now. its gone ....

[@drkristieennis]

So glad this helped it go away!

[@DINODEVILgaming]

Thanks for the information Iam suffering muscle problem 🙏🙏

[@hhpolizel]

Many thaaaaaks! You saved my day!

[@jamesborchardt4998]

Great tip... It helped... Thanks Doc...

[@drkristieennis]

You’re welcome!

[@SuperRichierich77]

Is it reasonable to think intensive gardening easily lead to problems of the QL and hip flexors on one side? My thinking being with many tasks such as digging, raking and hoeing tend to have you leading from one side.

[@bmackillop9937]

Excellent presentation

[@octykurita]

Thanks for the informative and funny video! 🤣 Helped with my back pain 🥰

[@drkristieennis]

Thank you! I’m glad I could help:)

[@mattjohn2545]

2 years of everyday chronic back pain, 80% gone after one stretch amazing

[@drkristieennis]

I’m so glad you are feeling better!

[@rounaksaha6291]

Sir can you tell me that the change is permanent or gives you relief for some moments?

[@mattjohn2545]

@@rounaksaha6291 I still feeling the pain after a couple weeks I first tried. but doing these stretched over time makes the pain less than how i was before so I still do them atleast one a week now and the constant pain is not as severe

[@libertysibanda3541]

Pls for me sees last year and I even want for the scan but the doctor said the pain it was not on my kidney it was just a normal pain but this pain now is too much for me and expectore when if I drink something cold from the fridge yooooo I must know that at night I want gonna sleep with the pain so now what should I do eish help me .

[@szyszak9424]

What if strengthening glutes by performing prone leg raise hip extension helps a lot for that low back pain and discomfort but also make my right hip just in front a bit of irritation. (It’s my older injury when I over stretch hip flexors) Do you think it's because I over squeeze my glutes while trying to lift my leg?

[@RobertSantos-rw8dy]

Thank you... the program helps.

[@drkristieennis]

You’re welcome!

[@evieCheers21]

Thanks very much, Dr. Kristie. 謝 謝

[@drkristieennis]

You’re welcome!

[@robbiesmith3476]

Great exercises Kristie I do get lower back pain sometimes so good exercises for me as I am on a computer a lot with work. I have used a tennis ball but I have used a massage gun on that spot and it works a treat. Many Thanks x

[@drkristieennis]

You are welcome! Our office lives make it very tough on our bodies! Check out this video too: kzbin.info/www/bejne/g2msoWp-qt5jq6c

[@robbiesmith3476]

@@drkristieennis cheers Kristie. Just had a look and posture especially when sitting at the computer is very important. So great for me thank u x

[@drkristieennis]

@@robbiesmith3476 you’re welcome!

[@robbiesmith3476]

Many many thanks x

[@drkristieennis]

@@robbiesmith3476 you’re welcome ☺️

[@mayrus75]

Hi Kristie, thanks for these stretches, which exercises would you recommend to do after these, to strengthen these muscles? thank you 🙏

[@richardkent2200]

Good for my golfers back Another great video Thank you

[@drkristieennis]

You’re welcome!

[@lovefaith1856]

God bless you. Seriously. God bless you ✨

[@robertallen3133]

Thank you ! Great video.

[@drkristieennis]

You’re welcome ☺️

[@HossamMohammed.985]

OK stunning efforts

[@drkristieennis]

Thank you!

[@terryscott4357]

Thank you so much 🙏🏾

[@edwizard62]

Great video. Thank you pretty Dr.

[@drkristieennis]

So glad you like the video!

[@anoshasandamali9186]

Hi,thank you doctor, i have this pain for 15 years. I had spine surgery too.i"ll try this strechings.

[@drkristieennis]

Hope this helps you feel better!

[@Mr.logic1234]

Thanks you so much

[@seanmc7128]

Why can't my doctor look like this?

[@johngoh767]

Dr. Kristie, instead of using a tennis ball, would a foam roller be more effective and comfortable? A tennis ball can damage the soft tissue?

[@jennifermccrary2552]

Thank you!!!

[@anthonyjones2228]

Great video really worked for me also helps that Kristie is drop dead gorgeous also😍😍

[@drkristieennis]

So glad it worked for you!

[@leedswiggy]

In absolute agony y. Gonna try these today.

[@dochollywood79]

Beautiful and helpful. Gratzi from Cali

[@drkristieennis]

You’re welcome!

[@ashishshel]

Ive been having back pain at the exact spot you showed. However, my back hurts when I do these stretches. Should I still persist with them? Will continuing the stretches make me feel better?

[@drkristieennis]

I typically tell my patients that they should not cause pain and, if that’s the case, some other options are most likely needed.

[@PawneeGoddess243]

This is much needed video and exercises, Doctor. You nailed it. Thank you so much. Just a quick question. If I don’t have a tennis ball, can I use the foam roller with edges?

[@drkristieennis]

Yes you can! I just find that painful:)

[@aslanbosnakoglu8240]

thank you. subscribed

[@lynnehrmantraut9167]

I swear by your “in bed” stretches at bedtime. I feel like I have spasms in the QL sometimes. I’ll give this a try!

[@drkristieennis]

I’m so glad the stretches help! Hope this video does too:)

[@anamariajimenezgarcia8464]

Just what I need 👍Thanks 💯🌺

[@drkristieennis]

You’re welcome! 😊

[@michael7286]

Hi Kristie, is massage recommend for relief of muscle pain around the back area ?

[@lynnmartinson3460]

Do you have a video on the proper technique of bending? I do a lot of bending & lifting while doing my outdoor work. I just found your site & I'm incorporating these exercises in my daily routine. I am VERY grateful for sharing your knowledge with everyone. 🌞.

[@drkristieennis]

Not yet but it is on my list!

[@lynnmartinson3460]

Yay! I'll keep an eye out for that!

[@emildan]

Always very nice !

[@drkristieennis]

Thank you!

[@clarencewatkins1634]

Thanks 😘