Quadratus Lumborum Stretch (DO’S AND DON’TS!)

Build muscle without creating imbalances here - athleanx.com/x/no-imbalances
The quadratus lumborum is one of those muscles that often gets overlooked and it ends up wreaking havoc on your training. This deep back muscle has major implications on your training when it isn’t properly stretched and released. In this video, I will show you the best way to stretch the quadratus and how to make sure the muscle doesn’t get tight. I will also show you why trying to foam roll this muscle is one of the worst things you can do in trying to fix it.
The quadratus lumborum is a muscle that has attachments to the rib cage, lumbar spine and pelvis. You can see just by where it is attaching that it can have some major influence on your posture and safety of your lower back and entire torso. Its main function is to either hike up the hip if you keep the torso fixed or to bend to one side if you keep the legs fixed.
When the QL gets tight you will most often create a pelvis that is tilted up on the tight side. This can be a major problem when you try and squat or deadlift with a pelvis that is tilted. Your ability to distribute weight evenly through your feet is greatly impacted as is your ability to generate equal force. You wind up trying to pull or push asymmetrically which places a great deal of torque on the lumber spine.
Injuries to the lower back happen most often because of a dysfunctional quadratus lumborum that is already present. This muscle tends to get easily tightened because of the positions we place ourselves in during sleep or while sitting. Both of these activities occupy a great deal of time during a single 24 hour cycle. If you lie on your side at night you tend to tighten the QL on the side that is facing up. Also, if you sit on one cheek for the majority of the day, the quadratus on that side will tend to get very tight.
Regardless of what is causing your tightness however, you will need to work on stretching the QL while also mobilizing the tissue itself to improve its quality and pliability. You can use a lacrosse ball or even a fat grip to get into the area of tightness. Here you want to floss the muscle back and forth through the compressed area to help break up any adhesions that have formed in the muscle belly far away from the origins or insertions.
Using a foam roller to get at this muscle is nearly impossible. Not only is this muscle deep in the lower back but it is also rather small and unlikely to be pin pointed without over involvement of the structures around the quadratus. For instance, rolling will likely wind up hitting the lower ribs or even worse, the lumber spine itself. This is one of the worst things you can do as both are likely to either cause further spasm or create a discomfort that prevents you from being able to relax and truly release the muscle.
For a complete workout program that trains you safely while helping you to pack on muscle size and strength, head to athleanx.com and get the ATHLEAN-X Training System. With a program created by a professional sports physical therapist and strength coach, you can be assured that the workouts are tested and proven to deliver without putting you at risk for unnecessary injury.
For more stretching routines and videos on joint mobility and flexibility, be sure to subscribe to our channel here on youtube at / jdcav24

[@dos7956]

Im a physical therapist and i find your videos really clear and inspiring. I suggested some of your exercise to my patients. Thanks!

[@alvatrous]

Saimon eSSe same Im a pta and my therex classs were kinda crap compared to what ive learned from this channel. My ci’s liked him too

[@victoriamatthew4422]

Ok. So what were you learning in school; just the basics. So where does a student go to really get educated.

[@rockybalboa8378]

Yes, that's why I come here. Going to chiropractor is like pissing in the wind. The back pain comes back or the pain could have been straightened out with a youtubevideo. Thank God for youtube videos. I listen to many Doctors for free on KZbin:) Not really free because I pay for cable network but a lot cheaper than going to Doctor.

[@qwertyki9367]

@@victoriamatthew4422 not always like that

[@qwertyki9367]

@@victoriamatthew4422 its just that he has better methods. Doesn't mean the method is poor

[@DeclanWoodss]

I am 15 and for the past 3 years, I have had this pain in my low back/ hips and I haven’t been able to play sports, and i have always been very athletic so it really brought me down and even was depressed at one point. I fell in love with working out about a year ago, and I’ve been feeling the same pain after every workout, which has really affected my motivation. After so many PT and doctor appointments, nothing has helped, except this KZbin video. Thank you so much this has really changed my life in so many ways. Can’t thank you enough.

[@michelledelao6182]

Bro really feel u

[@jfl8561]

Are you able to squat and deadlift pain free now? I’ve had this issue for the past year and half

[@muenli9612]

Bruh ur pfp. It’s so disgusting and I’m actually disappointed smh.

[@dremill1882]

My back hurts everyday. I love to work out and hell I even got best physique in high school before I graduated year and half ago. My back hurt then, but I was able to move past it even though it was a struggle. But in recent, it has really gotten to me. I have been so demotivated and haven’t worked out for about 3 months now because of it. Everyday I think of how much potential I have lost ever since I strained it 4 years back. It also makes everyday tasks even more difficult then they have to be. I am nothing more than a depressed piece of garbage now.

[@Elcommandante5]

@@dremill1882 I really feel you here. I'm 20 I used to work out for an hour or 2 every day busting my ass. Doing workouts my friends couldnt keep up with I sustained a knee injury(unrelated) & it was my slippery slope. Now my back fucking kills me from doing day to day activities. I've started stretching more often. But I feel you on that sense of self slipping. I used to pride myself on my physical capabilities. All that being said & put aside. Dre my boy, you gotta get your ass up & at em. Start a mean stretch routine. C'mon bud I'm rooting for you.

[@rowdytriesstuff9173]

I had back pain for over 2 years and the first exercise fixed it in 5 minutes, my life has changed since I watched this video. That was 3 weeks ago and I have been doing this stretch everyday and am still pain free.

[@ASMRyouVEGANyet]

That's so awesome!

[@stockbrother]

Is this really helpful???

[@Aliraza-fb5jx]

S5 0014 81 can you tell me where the pain was?

[@mahesh6278]

So are you fully recovered?

[@davidd9325]

BS

[@melissawillchene4464]

Jeff I am a deployed soldier in the Middle East. We do not have chiropractors out here just less than adequate Army doctors. I was about to go to sick call to get my lower back looked at. I did you video and have instantly started to see and feel progress. This is a stretch I will be doing on a regular basis especially before leg day. I appreciate what you are doing so much and I look forward to utilizing your workout tips and scientifically proven techniques. THANK YOU!!!

[@Bensallthingsoutdoors_]

Thank you for your service brother stay well and strong.

[@prettynoose8497]

Thank you for serving!

[@haroondanyal5466]

How does it feel killing little kids there? Must be nice ?

[@pindakaas1212]

Thank you. Stay strong!

[@nateg16]

Haroon Danyal Idk ask 90 percent of the middle eastern men there who beat and rape the women as well as kill children on a daily basis. The children I have seen there love the US troops and the real men who actually care about their families see value in someone sticking up for them and driving terrorist organizations and dictators from their country. You don’t like the way we operate then you do it yourself. Bet you haven’t done a damn thing for them!

[@familygang9815]

Years of back pain gone after 1 week of this stretch 2 times a day. Jeff, your channel has improved me beyond measure. The back pain I lived with was robbing me of a complete life because the pain effected everything I did. I cant thank you enough.

[@maranathacristovienepronto198]

I have one question this get worse when u seat!? I feel that pain when I feel stiff on both sides. I don't know what to do. That happened to me after drove I still like this for weeks both... Around my hips

[@VishalYadav-yp8jb]

Jeff is God sent. It's been a weeks of me worrying about kidney stones getting x ray, ultrasound, blood test and urine tests. I'm relieved. Can't thank you enough...

[@kaitlynskuce8374]

Hi I’m also having issues with my kidney pain I think because of tight muscles. Was this also happening to you?

[@fgv3357]

Man my lower back feels amazing after just one stretch. I felt a muscle i've never felt before.

[@proteusfitness5040]

I’m a professional athlete and personal trainer and I HAVE LEARNED SO MUCH FROM YOU IT’s INCREDIBLE! Thank you for all that you do and for all of your knowledge!

[@juancarlossolano4418]

Discovering this workout has solved an issue I have been dealing with for the last 10 years of my life. I have been through chiropractors, physiotherapists, etc and I had not been able to being diagnosed but today I just happened to found this and it has unlocked my back miraculously. Thank you!

[@mustafaasad5331]

for real?

[@SomeBodyIUsedToKnow8]

Several years of physio and nothing helped. All it took was a video from Jeff.

[@TylerReads268]

most problems like this are very simple to fix, just need some actual good advice. Fixed tons of posture and muscle imbalances thanks to Jeff and Functionalpatterns

[@kringlebertfishtybuns2628]

for real. this guy is amazing. so much awesome free advice it's ridiculous.

[@lesenfantterribles]

He's the Tesla of the fitness world

[@SomeBodyIUsedToKnow8]

+lesenfantterribles Hopefully he does better than Tesla. Tesla got screwed over and went mad near the end...

[@billytheweasel]

The Maxwell of muscle

[@lalylaly27]

1:48 Sit in 90 to 90 position-sit with legs in running position, against the ground, both at 90degrees. Right leg forward, right hand on ground for support and lean left arm straight out, going opposite direction of left leg(then alternate) make harder by leaning more into the opposite direction of back leg, leaning downward. 3:22 Stretching isn't enough, you want to work through the middle part of the QL. Lie on side with lacrosse ball under left QL. Left forearm on ground for support, right leg bent behind left leg for support. Left leg extended straight then lift, bend into hip hiking, in external rotation, and then extend left leg back down, point foot and turn leg inward, pulling hip all the way down, repeat xtimes, and then alternate.

[@James-xr2uz]

Can I do these stretches before working out?

[@macisteinhauer3503]

This video has changed my life. Years of back pain and not one doctor ever said it could be my QL. My quality of life has improved almost 100%. The back pain I had was preventing me from getting good sleep at night, which was leading to so many other health issues. Now, I'm sleeping better and all those issues have gone away!

[@GRAFITTI000]

I've spent a year plus in physical therapy trying to fix this issue, going to multiple doctors and they were never able to identify the problem. These stretches have helped me so much and I'm so grateful you put this video up. Thanks Jeff

[@zannatul23]

this guy is a pure genius, love how everything is anatomically backed up!

[@Akartavor]

Damn...Jeff just cured me. He is so deserving of all his followers. Thanks Jeff!

[@sziszendy]

This is why I love the internet! I checked my painful area on zygota, searched the muscle's name, and here it is, the solution for my 20 years problem in a 6 minute video. I am in tears. I've been up since 4 becaues I can't sleep at all, rolling over and over cause of this discomfort. Jeff, you made my day, I 'll buy your program today, because you start with correcting imperfections first, and building muscles only after that! excellent approach, THANK YOU!

[@alwaysgetup413]

Two years of this pain while running for more than five minutes figured out and gone with video. Thanks a million

[@deenice1256]

I can’t thank you enough Jeff, I’ve been stretching my lower back and it always seemed like something was missing because the pain was still there. Only after 2 days of doing just the first stretch that you showed, my lower back pain is gone and I can breathe WAY easier. This video was heaven sent thank you so much. I’ve been doing this coupled with the rounded shoulder stretch and my whole body just feels a lot better. It’s an amazing feeling, thank you for all of this.

[@DJMATRIXVIDEOBLENDZ]

No way! Just doing the first strecth did it for me! Thought it was sciatica or herniated disc but it was this muscle that has crippled me for over 10years and other videos was not cutting it like yours thank you so much sir! Blessing from New Zealand!

[@sherrylowe7773]

This video just gave me my life back. Seriously!! Been suffering off and on over three weeks. Been on muscle relaxers, anti-inflammatory, and steroids for four days. I did one stretch before this video. Then followed along. Wow!! Instant relief. Thank you. Happy Subscriber here!! 😊

[@aaronseale9022]

All it took was 1 stretch each side and I’ve been what seems cured of a deep routed pain that was the last major problem in my road to recovery. It’s taken many steps and hard work to get where I am. But this just completed it. So I thank you. I had a deep routed pain on the sides of my waist which seemed to be connected to my glutes. It was encompassing of the front of my pelvic muscles and to the back of the hamstring. I had intense cramp like debilitating pain in which I was paralysed. I thought it could have been nerve problems and siatica. Luckily this was curable and it literally just took the first stretch. Thank you so much 🙏🏾

[@myaythai4204]

Same here!!

[@seanwood6749]

Hey did you get the pain after doing squats/deadlifts? I get it right in my lower back just above my but and wondering if this will help?

[@luisf8690]

Describes my current situation. I've been thinking it was sciatica this whole time

[@blessed5588]

Aaron I have had the same thing. You’re saying this one stretch fixed everything? Like that was causing the weak glutes and other issues? Did you still have to go stretches and exercises to strengthen your glutes?

[@aaronseale9022]

@@seanwood6749 Sorry Sean I missed this for some reason. I pulled my bag ages ago and have constantly had problems with my muscles. Mainly a lack of maintenance. But when you are young and it doing things under guidance you miss those things. I used to get a lot of pain lower back (still do if I don’t do minimal stretching). But the pain I had was excruciating. Like a knife being jacked into me every now and then, unannounced. Using the first stretch it literally helped me lengthen those taught muscles and cured the pain for me. Haven’t had the same problem since.

[@tonyrock7165]

Jeff you are an incredible person! Thank you for your contributions and your commitment to our health and wellness.

[@erickaradcliff8357]

This is gold right here. Been suffering from pain & discomfort for four years. No one could give me answers or actual help. So thanks!

[@rickyfiting1008]

I cannot even describe to you how thankful I am for this video. You know I've been looking at the psoas stretches hip flexor stretches hamstring stretches for relief and some of the low back tightness I have after stiff leg deadlifts goblet squats bent over rows. And I get some relief from the basic stretching and recovery work. When he opened up the video talking about the dominant sleep side in the hit position I mean a lightbulb just clicked this is just amazing. Thanks man I'm actually listening to you on the Andrew huberman podcast right now.

[@authenticselfpt6985]

Jeff! I am a PT and your videos have helped me help my athletes by clearing out the cob webs in my head and giving some great different ways to perform stretches and strengthening moves. Thanks!

[@kingneptune8937]

I've had a bad back for years, after putting into practice what I've learned from the videos over the last few months I'm now pain free and feel like a new man, Amazing

[@neohumanoid]

Miracles do happen, I have been battling the backpain for the past 2 years and was trying different ways to find a cure. This video really helped me. Just the first one is more beneficial ❤️❤️

[@zacharykellywood6667]

Cannot believe I'm just seeing this! I've been an avid fan of your videos for YEARS! And this was like the hammer to the head of the nail on this problem I was beginning to consider a chronic condition! You're a freaking BLESSING and you give out so much that I can't help but to support what you do!

[@speedkilla2303]

Jeff, You are a life saver! I owe you so much for the solid advice you've given on this channel and how much knowledge you bring forth to the table, not only to help me fix my bad habits, but also to give me the understanding that backs up my practice. I've been using a foam roller to cure this muscles pain for so long and suffering after my deadlifts because of my lower back. Thank you so much for this vital save!

[@jakholly2]

Jeff: "If you sleep like this, it could be the problem." Me: "Huh. That's how I sleep." Jeff: "If you sit like this, it could cause this." Me: "Huh. That's how I sit." Jeff: "Don't roll out this, it can make it worse." Me: "Huh. It has gotten worse since I started rolling it out. I should try the stretches." *Does stretches and hears a heavenly high C chord being sung by angels as Jeff appears with a golden halo* *Me, feeling confident, nod to Jeff and continue on with the lacrosse ball move* Me: "OMFGIWOWOWOWOWOWOWOWOWFUCKFUCKFUCKFUCK"

[@cringegamer7194]

Guitar Ninja Cat +1

[@glennianaro6594]

My experience exactly!!! This was an amazing revelation

[@MmentoMori]

This is everyone's experience.

[@justus2066]

Ha ha , you said it perfectly.

[@suggs7927]

I felt this

[@iowahawk11563]

First stretch I didn’t feel any stretch tried a few times 2nd one on a tennis ball - absolutely did thank u!

[@davidwalker9567]

I’m nursing a sore lower back right now from lifting, and I’ve watched 4 of Jeff’s vids that have given me some real knowledge on pain relief, and future stretching and strengthening!

[@bartjudo689]

I have some lower back pain that comes back every 6 months or so for a period of 2 weeks. I usually takes those weeks of to heal. This video brought me instant relief and after doing this for a few days I've got no pain left anymore. Thank you Jeff, for always providing us with your genious content!

[@acrustykrab]

Thank you so much for this. This is the exact muscle that has been troubling me for about a month, due to a muscle spasm from overwork. I could not figure out how to stretch-relieve it, got muscle relaxants from the doctor for the massive neck and back pains...the medication and rest helped but did not fully heal it. In fact it would resurge if I did physical activity, even running. And then FINALLY found this. Already feeling so much better I was nearly tearing up from the peaceful relief that had come at last. Honestly thank you so much, you made my life so much more manageable because of this. I can finally exercise how I want as long as I do this stretch daily. God bless.

[@CookiesandCream738]

This is so well explained and high quality content given away for free. Thank you so much for giving out these amazing stretches.

[@edventures6200]

My backs been killing me after a long backpacking trip. Jeff’s incredibly professional and knowledgeable and he just saved me a lot of trouble with this part of my back. Def gained a sub Jeff, thanks man!

[@sfl3063]

This has been a problem area for me for years and I have to say, after doing these stretches for a couple of weeks it’s been heaven! Thank you kindly Sir!!

[@porter936]

I did so much yoga to fix my back pain, and this video solved it in 6 minutes. Thank you thank you thank you!!!

[@70wolfnipplechips41]

I used to watch physical therapy videos from a wide variety of channels to gather a consensus view. I don't have to do that anymore. You have gained my trust. I have been in pain for decades and didn't know how to fix it. I appreciate your direct approach and the lack of distracting music too. Thank you so much.

[@armariumstudio]

The only effective stretch I found for QL! Thankssss a million Jeff

[@robertreyes6959]

As an equestrian and one who works in the barn all the time I have had bad lower back pain for along time...multiple instances of pulling it out so bad I couldn't work...went to the docs and ended up getting meds for temporary relief. And all it took was the appropriate stretching technique. A true hero

[@H2Oasis96]

Can you do a video on SI joint dysfunction?

[@TheOriginalJBone]

Going through my personal training certification course now, and have been watching Jeff for years. Massive help!!

[@jamess9138]

I was having so much trouble helping someone with their Ql pain and your videos really helped me. Thank you!

[@alextrickey]

Absolutely insane😂 instant relief i cant believe it. Most helpful person ever with these videos

[@motherholisticcbd2038]

You absolutely nailed it! I’ve been dealing with my right QL being tight for sooooo many years. It’s thrown my hips out of alignment and creates so many other problems ... thank you for sharing

[@Zentinalphayze]

i'm so glad youtube recommended this, it's EXACTLY what I needed

[@osiris0408]

what an incredible video. I've been struggling with this issue for years, the relief I have received today is ridiculous. Thank you!!! And of course its because of how I sleep and sit! Rock on MR

[@ayjie6829]

Uneven hips and scoliosis, 5 physios and havnt had this this stretch yet, thanks!

[@mustafar]

Any update?

[@ayjie6829]

@@mustafar no silver bullet mate still got scoliosis, some relief with this

[@GOATMINDSET777]

age s video on YT about fixing scoliosis in 4 mins (obviously not) it’s 4 mins worth of stretching to do in the morning and night see how that helps

[@ayjie6829]

@@GOATMINDSET777 yea I have seen this, because I have more muscle I use the isolateral machines in the gym so its almost similar to this, actually helping alot with the muscle inbalance pain now

[@christianjohn8737]

@@ayjie6829 Hi age, I have a similar situation where I seem to have functional mild scoliosis with uneven hips (right hip higher than left) and uneven shoulders (Right shoulder lower than left). Has this exercise helped with levelling out your hips?

[@kronker007]

I've been rolling my QL for months but the tennis ball with the leg movement works so much better. Great video!

[@rebeccabaker9980]

Jeff’s videos are the best.helped me for years..

[@Vitobandito434]

Just watching this stretch gave me such relief! I’m a pianist and this issue has made it impossible to practice. So grateful to you!

[@sixten7920]

My muscles just wanna be big and strong. My tendons, joints and ligaments all say fuck you.

[@ZeeGrego]

You and me both, friend.

[@Robint04]

Lol!!! to true.

[@tanpreetsingh551]

lmao I feel ya bro

[@jimstolze7222]

Tanpreet Singh - I was born big boned, and still today I am big boned, not fat! For the millionth time, I'm not fat! I'm big boned! But, my Drill Instructor in Boot Camp didn't buy the big boned line, he just straight up called me a "Fat Ass"! But only for a few weeks until I lost almost 35 pounds. Then, all of a sudden, out of nowhere, I wasn't big boned anymore! LMAO!!!

[@vincem5989]

+Jim Stolze So You Have No More Big Bone ? LMAO

[@TheGuruNetOn]

Exercises : 01:17 for cause of tightening due to sleeping/sitting on one side. 01:53 for Quadratus Lumborum stretch on the tight side. 03:05 for stretching and squeezing the middle of the QL muscle using a thick rope

[@tomt4589]

Thank you

[@e.c2891]

I did everything I could to erase my lower back pain for the past 10 years... this video changed everything, thank you so much for giving me back some quality of life!!!

[@danqodusk8140]

Tank you, Jeff! You clearly know your stuff. I bookmarked a ton of your exercise videos. I'm sure you are helping oodles of people become stronger and healthier. Many kudos to you!

[@cathyf6848]

Hi Jeff. I'm Cathy, and I've been a massage therapist for 30 years here in the PNW I'm in love with the human, and it is always a pleasure to find a video to send to a client to help he/she/they with something they are dealing with if we can't Facetime. This is an excellent QL video, just enough info and not confusing. Your choice of sitting stretch is a good one for easy access. APPLAUSE, I'm a new fan. Thank you for your help

[@jaleeltalib]

Great information! Much needed for us old guys.

[@jenniferjones1662]

I really appreciate how clear and precise you are.

[@kendrashelton5621]

You stretches make the most sense and I just want to say thank you.

[@jonathanestrada9729]

Bless you, Jeff! You just healed my left lower back. Cheers from the Philippines!

[@BrandonTejadaSkates]

How long did you have issues for?

[@CreosAbsolute]

I can't believe he only has 3.6M subs... Everyone that works out or exercises should be following Jeff

[@oskartang9797]

CreosAbsolute, 3.75m now!

[@johnnyc790]

6.5!

[@SjoerdWess]

@@johnnyc790 Wooo, he nearly doubled it in just a year. Business is on fire!

[@tugra6248]

@@SjoerdWess 10 ;)

[@DudleyDomains]

You are a godsend! I sleep on my left side now due to right neck and shoulder pain (epicondylitis AND impingement plus prior ACDF C5/6-6/7) BUT that would make so much sense why THIS issue has gotten so much worse and has begun to pull my pelvis out of alignment on a weekly basis for almost 2 yrs!! All PT's and chirop's have been missing this thought I've mentioned it SEVERAL times - so nobody has told me how to FIX it - and I have seen alot of foam rolling ex's on this but I can't lay on a foam roller and move myself around anyway, I'm 57 and weak all over. Thank you SO much for making this video!!! God bless you - keep 'em coming. My husband started following your shoulder and pullup videos too!

[@SimplyAnne1]

I’ve gotten immediate relief, you are incredible!! Thank you for the knowledge that you share!!!

[@paxetbonum3374]

finally found a solution to my lingering lower back pain! thank you jeff for this.

[@Acoustribute]

Thanks a lot Jeff! The QL on my right side has been irritated for several years ever since I aggravated it playing basketball. The combination of this mixed with the wall slides, side planks and some posture strengthening exercises seem to be giving me great results after a couple of days of use. I’ve tried a lot things but this actually addresses the area and some of the other exercises address the weak areas around it...

[@ChrisMuzz]

The first one worked INSTANTLY. Thank you again Jeff!

[@pauldiegelman2130]

One of the most concise videos I've seen. And it works. Thanks

[@13thAMG]

Ahhhh, you just answered my recent injury question! Bullseye. Now I know exactly what I did wrong and what is actually injured. Thank you!

[@jasperm.8093]

I felt completely pain free the first minute after doing this, as in, feeling like I have a fresh body. Feel some small aches again 1 hour later but this definitely helped a ton already! Thanks a lot Jeff

[@juliofonseca2227]

Many years, many doctors and many therapists and nothing. 7 minutes is all that it tooks. Thank you so much.

[@PEACHPIG]

First stretch gave me immediate relief. Thank you sir.

[@vix.00.]

THIS VIDEO IS EVERYTHING! Thank you! I've been going to the chiropractor repeatedly and I can't get rid of this pain all around my hip. It was explained to me that my pelvis was tilting forward and raised. I didn't get good advice from my chiropractor about the surrounding muscles so that I can help myself at home with the pain I described. I rolled up a towel and did the last exercise and already feel a huge difference! I'm hoping that with treatment of the muscles and tissue in combination with the chiropractor that my adjustments will hold better and I can be rid of this chronic pain. So stoked I came across this video! 😁

[@gamalgad218]

Do you feel good now ?

[@Zol-otas]

you teached me more than my doctors did....i love you man......:D

[@vice4134]

Thanks to you, Jeff, from other video, this stretch solved my back & leg problem with nerve pitching. Two THUMBS up!!!

[@rusticagenerica]

Stunning and amazing and super specialized. Well done man !!! So grateful that a person like you takes the time to share his knowledge.

[@shassin4]

HI JEFF, I'm a neurologist but also a patient with QLs that are tormenting me... I find your observations and suggestions very helpful ( after seeing many previous videos and recommendations)

[@Zaidzookhan]

How are u? Did your ql pain goes into your buttocks?

[@LordMichaelRahl]

My whole life suddenly makes sense. Jeff is the GOAT.

[@Account2129]

Na, Jeff is the COW

[@solomondesigns1155]

Thank you Jeff! This has been my issue throughout the past decade of lifting.

[@BM2759]

I tried it just now and immediately felt better. Love your work Jeff keep it up

[@devilpupbear09]

No lie, I cried like a bitch when my back started spasming

[@troybyers4233]

Thanks for the information I've been doing this stretch for about 2 months now my hips are even my right hip was a good inch and a half higher than my left I've been going to the chiropractor for almost 2 years trying to get things straightened out nothing ever seem to work constantly felt like my lower back needed popped again started doing this stretch about 2 months ago my hips are now real close to being even my lower back feels better than it ever has or at least better than it has in years again thanks for the information really appreciate it

[@danpianki5205]

Did you do the stretch on both sides or only one side?

[@ErlendFlatin]

This short video has just ended a long period of pain and discomfort, and improved my life quality drastically, thank you so much!

[@JohnJohnson-he1yv]

Absolutely the best! 1st- thanks to KZbin for having this pop up on my feed. I’ve thinking it was all the SI joint and have been doing tons of work (exercises, stretches, manipulations) with minimal relief. It has always been this muscle I have NEVER heard of! These few stretches have done more to relieve my tightness than anything I’ve ever done. As soon as you said “if you sleep like this”, I knew this was it! Thank You! Always watch your vids, YOU ARE SIMPLY THE BEST!

[@jasond3169]

You are a savior. Education is key and I thank you for your life long dedication towards successfully educating the world on proper techniques. Seriously, thank you.

[@arikeer]

Jeff, you do not know how ON TIME you are with this video, I swear!!! Ive been suffering with this kink for quite some time now. And I was getting ready to contact a physical therapist, opt out and going to try Barre classes instead. Anyways, thank you so much for that little tip. And especially about the foam roller. I was going to roll right on it as soon as you said not to use it lol. I just want to know if a Tennis ball is better?

[@vamstyleZ]

from personal experience, a tennis ball is just too soft for me. I can't really put enough pressure on the tissue, so I always use a lacrosse ball for these techniques.

[@arikeer]

Thank you for your input! Going to get that ball as well.

[@bostonsportsfan109]

Holy crap me too. I thought it was a deadlifting injury but now i'm pretty sure it was from twisting sit ups on the decline bench. It took a while for me to locate it but I've been using a lax ball and tennis ball, hitting multiple angles. I've also been able to reach it with a softball, placing it around the oblique as if you were going to roll out the psoas. I can really feel it when slowly rolling the softball in a lateral direction, breathing deeply and allowing my side to sink deeper after each exhale.

[@chasepeterson7739]

I also literally just noticed it about a week ago

[@inquisitor4635]

If there is a lot of tension in the muscle, if pain is present or you are not used to doing self-massage then sometimes you may start out with a tennis ball as it is softer and may be all one can tolerate. As time goes on and the soft tissue becomes more pliable and comfortable to pressure then one can graduate to the harder lacrosse ball.

[@joshd1985]

I feel relief just watching this. Thank you!

[@1bdpish]

Jeff you are an asset, thank you for all your efforts and invaluable knowledge you share.

[@jaxxiet5851]

Been having QL back spasms for four days, got it treated with acupuncture today, and watching this I realize I sleep on the same side all the time with my leg hiked up 🙄 I better start the stretches, thank you for this!!!

[@nasarthemax]

Hi were you able to fix this issue?

[@younesbensouaneupdates6845]

Jeff is a gym Jesus

[@nikolatesla6992]

Younes Bensouane Except Jeff is real ;)

[@romiet1210]

Jefgymsus

[@d.on.in.a]

This sentence sounds good

[@KameshwarChoppella]

Stealing it. Agree!

[@joshuad.flores3739]

@@nikolatesla6992 lol Jesus was too

[@zoranmusic608]

I had a back problem until I watched this video. God bless you. You are a real doctor. Good luck

[@tycobrahe7663]

Awesome!! Immediate relief after months of QL tightness. You’re brilliant!

[@c.galindo9639]

Hey I actually had and still feel some pain in that certain area. I never knew it was that. Thanks Jeff

[@23kellum]

Can you post a workout video for people recovering from lower lumbar herniated discs? I currently have L4/L5 herniation with some DDD. workouts, stretches etc.

[@dianaflorina1948]

Hi! Did you find any good exercices for your problem?

[@23kellum]

I did, I've been doing yoga, and have found the Pigeon pose stretch to be the best stretch

[@jamescampbell2521]

Jeff has been my go to for so many physical issues 👍

[@lp59pete]

Thanks for these videos. I’m using your stretches to hopefully heal my back.

[@alaindumont5642]

i like raymond.he's always smiling.

[@RedTigerBrothers]

Today was the first time I've ever properly stretched and rolled this muscle and standing up felt like i was taking my first steps all over again... as a 21 year old. Thanks Jeff.

[@mattnunley3779]

This is the most awesome channel on KZbin. This guy knows his stuff and it has changed my daily life. What a cool profession he has.

[@weatheredsouljar1213]

This is a gift....Thank you Jeff!! I have been having this back pain for over few years now... Even while watching the video I felt I was getting better. Knew instantly that this was the one...even my doctors didnt have such knowledge About my back.