The Best Stretch For Your QL (Quadratus Lumborum) | Tim Keeley | Physio REHAB

#ql #backpain #mobility
Many different types of lower back stretches out there for you QL, but I find this one is the best to target the QL, as well as some lumbar extensors and obliques.
The key with this stretch is to work on all three components: flexion, rotation, side flexion and all the while trying to take out the hamstring and sciatic nerve component so you can focus on the lower back mobility. I also have a trick for those of you who are really tight and find it different to balance holding your foot.
It's a great stretch foe you lower back pain and tightness so if you're doing something different - try this and I am sure you'll thank me!
Happy stretching!
Physio Fitness | Physio Rehab
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[@georgefrank7468]

Because you bend that outside leg it takes all the pain from the hamstring and allows my to isolate the ql better than any stretch I've done. Such a weird muscle to stretch but this is easy the best I've tried. This is now a daily for me for sure. As a concreter for the last 12 years I thought I was just going to have to deal with the pain. Helped so much, thankyou.

[@leanghenglim]

You had an old video with this exact exercise years ago which I followed. Seen so many physios and chiros for 3 to 4 years prior without success. Came across your vid, stretched for 1 min twice a day. Back problem fixed after 6 months. Thank you from the bottom of my heart!

[@physiorehab]

😄

[@Pug123]

Thank you for this excellent stretch! I've had a very tight QL (right side) for years and I could never find the right stretch. This is perfect. I have very tight hamstrings, so your recommended leg bend helps prevent that restriction. The QL was particularly tight today and after only 3 sets (along with nice deep breathing), it released! I shall do this daily. Thank you, sir!

[@ashleysmith3243]

Just tried this for the first time after having tight QL on and off for some years and ended up blurting out an unintentional "WOOOOOW" never felt a stretch like that in the tight muscle before and in such a comfortable position too without having to be a contortionist

[@user-ku5qz5bi4b]

Almost a year of pain, convinced I had sciatica. It’s a tight QL, and wall stretch wasn’t cutting it anymore. Thank you so much. Literally a lifesaver.

[@barbycaerbert4972]

Thank you!! Thank you for this stretch!! I’m actually a retired PT and injured my back about two weeks ago. My QL was so tight and I could not relieve the pain I was having until I did your stretch! It literally took all the pain away that I’ve been having for weeks. I did it again this morning, and I got all kinds of deep popping in my low back and pelvic area which I also really needed. So thank you thank you again.🎉🎉🎉

[@timmarshall8757]

Like all the others have mentioned, this is the best QL stretch that I have found. Insanely effective. I would also recommend checking out his video on the serratus, it was very beneficial and helped expose a big muscle weakness for me.

[@gracerichter926]

This is better than any QL stretch I've tried...I will do this regularly

[@Galimatias2024]

From Spain, what an effective stretch. You are a lifesaver with my SI joint, the inflammation of the quadratus lumborum is intolerable. Thanks a lot

[@kozmo7]

This is the single most helpful stretch I’ve ever found online THANK YOU SO MUCH!

[@physiorehab]

👍

[@123jarossco]

This is the best stretch for the QL I have ever done. Thank you for sharing!

[@physiorehab]

😄

[@matt49125]

@@physiorehab Just tried it and it's a belter.

[@keithsmithks2]

Best QL stretch by far! Thanks a lot.

[@wellzyx9966]

So I've had lower back pain/tightness for years. I'm only 27, I work in warehouse for a living but also go to the gym 3-4 times a week. In recent years, my Deadlift and Squat strength has decreased due to my back becoming sore and aggravated under heavy load. I have tried a few different QL stretches but nothing has seemed to work. I have only just found this video and tried it out and this is by far the best stretch I have done for my QL. I am going to repeat this stretch daily and follow up with updates. Thank you for this video! I am confident this will help fix my QL issue :)

[@dustindavidson9139]

This is the stretch! Nothing else helped.. Doing this in the morning/afternoon/evening is the only one that's been effective! Thank you!

[@physiorehab]

👍

[@alanhu4145]

After trying about 10 videos, this is the one that worked for me! Thank you!

[@panda873]

THIS FELT AMAZING. Thanks

[@Nickben89]

This is without a doubt the best QL stretch I've tried! thank you so much for sharing it!

[@physiorehab]

Thank you!! glad you found it useful and appreciate the gratitude :)

[@darrylkonasful]

This stretch is freaking brilliant. Precisely what i needed to fix my hip pain. 👏👏👏

[@physiorehab]

👍 it’s a cracker

[@Steve_D1974]

Brilliant stretch 🙌

[@sharayah4281]

I think you just saved my life. I have been so over the constant pain and the wall stretch just wasn't doing it anymore. thank you!

[@physiorehab]

Glad it helped!

[@Jonil1313]

This is really great! Thank you.

[@atxvet]

Wow. Seriously: thank you!

[@jamesdunn__]

Probably one of the only stretches I’ve done that I’ve actually felt make a difference. This was first time finding your videos. Awesome stuff man!

[@physiorehab]

Glad this one helped! 😄

[@ricklarson9312]

Excellent stretch !

[@devadrilltech546]

Really appreciate your video as it takes into account the real shortcomings in a person with back trouble like mobility, flexion etc., Your suggestions to achieve the objective are very useful. Please bring more such videos for all the muscle groups of the lower back and glutes. Great video!

[@physiorehab]

Will try!

[@bjhiss27]

Holy moly, this targets the QL perfectly. Had no idea mine was so tight, was delighted to feel such a great stretch. I'll be doing this daily.

[@stellabrimble2047]

Thank you so much Tim. This is awesome. So much relief from this stretch. I only just found out today what my years of pain actually is: QL tightness. You would not believe the amount of physios and doctors I have seen including a pain specialist doc that could not tell me what was wrong with me. I have been in so much pain they put me on opioids a few months ago. I saw an Ayurvedic therapist today who told me - finally - what was going on. Nailed it straight away. So now I am able to see the stretches on KZbin I need. Your work is much appreciated and I am your very happy follower now! 😊

[@physiorehab]

Great work! Glad it helped. Match it now with core strength

[@ERICDIZZYASMR]

Did your tight QL interfere with your hip and or hamstring?

[@aaabeverages7152]

Thats miraculous. Thank you very much

[@tsmith2263]

Great stretch, really helped me out👊

[@msadams224]

OMG this feels sooooo good!

[@stephanied5871]

This is the best one I’ve tried ❤

[@christianfaulk.8371]

Thanks for the video. Have a really tight right hip from my scoliosis, so this stretch is a game changer. Cheers

[@adamgarcia3451]

A simple and very effective stretch for an elusive muscle. Thank you for sharing.

[@physiorehab]

😄

[@Divyanil87]

Thank you, great video. It helped me sleep properly after long time.

[@madeline_maria]

Fantastic👏👏👏

[@rogerirvemalm6116]

Thank you. A real good stretch that really hits the spot.

[@physiorehab]

👍

[@dtduagksTkakrnl3768]

OMG!!!! this is my QL saver!! Thank you so much for sharing!!!

[@physiorehab]

😄

[@angelicazozaya3728]

Almost in tears with pain, ran across this video, and is really helping!! Thank you

[@physiorehab]

😄

[@Hasans01]

Excellent tips... less strenuous yet powerful. Thanks for these advices.

[@physiorehab]

You're so welcome!

[@garyknight8616]

Brilliant. Thank you.

[@physiorehab]

No problem 👍

[@testrk911]

Finally I can target the QL properly! Thanks!

[@physiorehab]

👍

[@marialeonorborges146]

Obrigado!

[@amancena315]

Thanks for the information 👍

[@physiorehab]

No worries! 😄

[@mindmanagementexpert]

Thanks legend, just did these stretches in the gym and feel better already after a back spasm. 👍

[@physiorehab]

💪

[@oyinlala874]

This stretch has honestly changed my life!

[@physiorehab]

Glad it helps !

[@BryanBloom]

Thanks I love this!!!

[@physiorehab]

👍

[@daninaumov2281]

Thank you

[@lyndonbulaon375]

Very effective! Best stretch! Thanks coach!

[@physiorehab]

You're so welcome! Glad they helped :)

[@justinbrown471]

Amazing video and explanation. Many thanks

[@physiorehab]

😄

[@thomasmulroney2065]

Man I cannot believe the result. Thanks so much for this

[@physiorehab]

👍

[@aut-standingadventurestrav4263]

My lower back already feels better!

[@user-fo4sr1me4f]

This is an amazing stretch that has helped sooooo much from the first time I did it! Thank you!!

[@physiorehab]

You're so welcome!

[@TheChilator]

Thank you very much mate ❤

[@physiorehab]

👍

[@roberthumphries9964]

My first time!!! Ohhh that’s a good stretch 😫😫

[@rocogo]

That reenactment of a back spasm was so accurate 😂

[@mdrinkwater]

That is a truly amazing stretch. Thanks for sharing

[@physiorehab]

Glad you enjoyed it

[@kashakowal8201]

Omg … it’s awesome

[@zatara11]

Amazing stretch thank you. This is a really hard spot to get and this stretch does actually get it.

[@physiorehab]

😄

[@geegeeclark]

Wow!! After fracturing my thoracic spine my QLs stayed fired up!! 4 months post fracture they still are on fire! Came across your video -- so so so helpful!! Also brought attention to just how tight my hips are!! Cyclist here! 😊 I guess I’ll have find your video on tight hips now!

[@physiorehab]

👍

[@curguzivana9119]

I just like this channel so much,thank you

[@physiorehab]

👍

[@ViveHealth]

Very informative, nice! 🙌

[@physiorehab]

👍

[@50ccAdventure]

Amazing!

[@physiorehab]

👍

[@gautamsain2000]

Wow. Just tried this first time. Amazing. I can feel getting into the QL, And how tight it is. Thanks 🙏🏽

[@physiorehab]

👍

[@fkalwahhabi]

The most insane LQ stretch i have ever had!. As he explained, rotating your body, side leaning, pulling your body and pushing your fully-bent knee are what make this stretch so effective🔥 i was relieved immediately…….THANK U

[@physiorehab]

😄

[@headlush]

Thanks!

[@physiorehab]

Thank you so much!!! Glad you appreciate the content 🙏

[@mnj631]

It really does make a difference. Thank you very much good sir. I'll do it regularly

[@physiorehab]

👍

[@adeenrasheed]

you can't believe how much that helped 😊😊

[@physiorehab]

💪

[@vimsmahadevan1120]

Really great QL stretch; best one so far and I must have tried 10 other QL stretch videos.

[@physiorehab]

Great to hear!

[@trumpameri1638]

Masterpiece

[@physiorehab]

😂👍🙏

[@charlesrich7210]

Great great great!

[@physiorehab]

😄

[@karenpiraneo5426]

Oh my, Dr. Tim!!! I have had back and hip tightness for over 10 years. I have avoided hip replacement and have followed so many exercises and swim 4 times per week, but that exact area just above my pelvis bone on the left side has always been extremely tight. I tried this stretch 3 times each side twice yesterday....WOW!!!! It is not easy and it almost takes my breath away, but I focused on breathing and massaged that spot while I stretched for only 1 minute. As soon as I got up and walked around, the pain was gone! I will continue doing this for sure. Thank you so much!

[@physiorehab]

Great news!

[@karenpiraneo5426]

Dr. Tim, I have done these exercises for 1 month now and YES I have loosened this muscle, BUT... I am getting small spasms and some new back aches. Is this normal? I figure everything, including my hip, is trying to readjust?

[@mxilkka]

❤i can feel the pull 👍🏻

[@physiorehab]

😀

[@Abdallah86F]

I just did it it was magical Thanks 🙏

[@physiorehab]

😄👍

[@pamfabricius-olsen6797]

I happened upon your Swiss ball, hip strengthening video and immediately recognized that some of my muscular skeletal problems surely stem from weak side glutes. I began the exercise four days ago. Today, your video on the QL stretch came to my attention~I tried it and, at least temporarily, I have gotten unbelievable relief from a super tight and sore left QL!! I have been in so much pain. Hopefully I wake up tomorrow morning without suffering the consequences from the stretches~many times, stretches do me more harm than good. Thank you so very much for sharing your expertise with us~I will be monitoring my progress and plan to stay tuned and let you know how my program plays out.

[@physiorehab]

👍👍😄

[@LanceKummCSCSCPTCES]

I felt my SI joint pop. Relief!

[@physiorehab]

😄

[@tarekadelman6062]

Great stretch for a notoriously difficult muscle

[@physiorehab]

Hope it goes well :)

[@trumpameri1638]

Notorious muscle indeed

[@andrewrobinson7472]

That felt so good. Wow. I hope this is what has been right. I’ve been deadlifting and squatting for almost two years now, and I’ve always been frustrated by this annoying pain in my lower right back. But this just hit the spot perfectly

[@MrPianoMatt12]

Has this been helping you? I have the same pain as you!

[@andrewrobinson7472]

@@MrPianoMatt12 yes. At least for me my experience has taught me these kinds of things require you to be very proactive. Constantly examining the cause and effect of pain and experimenting with things to see what gets you a result you like. This stretch is awesome. Also try a Jefferson curl, “clam shell” glute/hip exercise, and decrompressing your spine while hanging from a bar.

[@MrPianoMatt12]

@@andrewrobinson7472 thanks for the suggestions. I'm glad it has worked for you

[@barakau]

This is a great stretch for someone like me who is always sleeping on one side! Cheers

[@physiorehab]

Hope it helps! 👍

[@MiraMate]

your video is very informative

[@physiorehab]

Thanks glad you like it 😄

[@MiraMate]

@@physiorehab we want to work with you, would it be possible？

[@davidsmith7855]

This is going in the toolkit 🎉

[@physiorehab]

😄

[@micromep]

Oh nice feel this sweet

[@arthurlin5170]

this is so helpful, thank you and I wish you get rich

[@physiorehab]

🤩

[@Tad-zh4wr]

Ty

[@kimw9008]

This was a lovely stretch for the QL! I have hip tightness, any video recommendations for hip issues?

[@physiorehab]

Yep they are all in my channel

[@maurabre5328]

Fabulous stretch, thanks so much! If one has tight hip, where knee going out, won't reach floor, any suggestions for that hip tightness? Thanks!

[@physiorehab]

Yep have a look at my hip mobility videos on my channel or look at the program at physiorehab.com

[@wenwyn105]

Had a problem with my back forever. I think this stretch is just what I was needing. Thank-you!

[@physiorehab]

Glad it helps!

[@gianttse]

Hi Sir. First of all thank you for the tutorial. I have always had an issue which is bothering me so much and holding me back while i try to train my abs. As i perform crunches with my abs where is need to flex my lower back, i always feel soreness at the back to a point that i need to stop. Does it related to the tight QL? If yes, should this exercise be helpful to me. Thank you a lot sir!

[@shadowsjc9]

Great Stretch especially for me Mr tight! I was doing it with a straight leg preciously like a lot of instructional videos but this bent leg way is much better for me thanks. Question though, instead of grabbing around the foot can I grab my big toe, feels better, let me know if no good though. Thanks

[@physiorehab]

Whatever works! 😄

[@honestly_vikh]

hello sir, this question is regarding the supraspinatus tear- sir , I diagnosed myself from some other video regarding different tears and only pain was while testing for supraspinatus- now I came to this video and I think it's really GREAT, can I go to gym now and train normally like shoulders and chest while also doing rehab??

[@ahmadsalus7660]

sir this is a QL video, not supraspinatus

[@KenanTurkiye]

I forgot to add this to my strecthing movements post training last week, as I forgot the stance, but will do so hopefully after tomorrows training. But a question, would it be better if we do this after the ''sciatica flossing'' where we are laying on the floor with our backs and ''flossing'' each leg at a time, or would it make no difference if we do this before Tim? Best wishes.

[@physiorehab]

Either or, I don’t think it matters too much and you are working different structures

[@KenanTurkiye]

@@physiorehab Thank you for the answer, yeah I guess I was overthinking it, lol. Best wishes.

[@KenanTurkiye]

...btw I did add that stretch to my programme did it again in this mornings training, and it has improved the tension in my lower back/sides tremendously. People really should try your advices. Thank you once again.

[@TeslaRules1856]

What about the QL "ballerina stretch" ? Can be done standing, anywhere.

[@kalikojones3580]

Really solid stretch actually - a bit long winded, but good information 👍🏽

[@Zerpersande]

There’s a huge difference between my right and left sides. If I extend my right leg, I can manage to get my right arm on the outside of my knee and grab my foot. If I try that with my left foot extended, because it’s my right side is really tight from golf, I half to keep my arm on the inside of my left leg. But in both cases, I can keep my flexed leg, pretty close to the floor, and my case, the right knee being relatively flat, and not sticking up too high. Does that make sense?

[@ripudamanbhardwaj7980]

this is it

[@seemadasan7086]

Your video is very good.My16 year old cp child have QL tightness. Let me try this exercise.

[@physiorehab]

How it goes well 👍

[@seemadasan7086]

@@physiorehab it's really very good exercise and it's very easy to do.My child doing good. Thank you. God bless you.

[@TheBadgerFactor]

If I have a sore right QL from a weak and tight Left QL should I be stretching the left or right side more?

[@physiorehab]

Perhaps!

[@n8f12]

I’m so tense I can’t even do the starting position. I wish I never neglected the stretching and stuff while working out

[@vec2735]

My QLs get hard rock knots almost everyday. I have a bulged L4L5 which is still very sensitive Would it be safe to do any stretching on hard rock tight QL muscles If pain is not present?

[@physiorehab]

Just go carefully slowly and consistent. Usually strengthening is needed so have a look at the side plank videos

[@vec2735]

@@physiorehab Thank you for your reply. I will take a look! Also I booked a telehealth for next Monday.

[@yishujia186]

Is this supposed to improve lumbar flexion? I have a stiff lower back that gets stuck in lumbar extension.

[@physiorehab]

Yep should help with that

[@ayske1]

I tried this last night after a 2hr kick around game of soccer as a goalkeeper. If I don't feel the stretch that much, is it because my QL is already somewhat loose? Thanks

[@physiorehab]

Strengthen it with side planks !