How to Permanently Loosen a Tight QL (Quadratus Lumborum)

Learn what you may need to improve to permanently loosen a tight Quadratus Lumborum (QL) muscle.
The key is to both treat the symptomatic tightness as well as getting to the underlying cause of why it's actually there in the first place.
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Time Stamps
0:00 Intro
0:22 Baseline QL Stretch Test
1:53 Lower Back Joint Mobility
5:50 PNF Quadratus Lumborum (QL) Stretch
9:25 Resisted QL Strength Exercises
13:30 Important Role of Daily Postures, Positions & Shapes
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#QLstretch #backpain #yourwellnessnerd

[@YourWellnessNerd]

Hope this helps those trying to solve their QL tightness! How did you go?!

[@tedvanmatje]

I'm not going to lie mate, but the best thing I did was to subscribe to this channel. I've been struggling on and off for some years with my back; in fact, I'm off work at the moment due to pains shooting down my right leg and in the hip/pelvis area. The stretching (carefully) is helping nicely! Thanks for the tips and tricks man! I owe you a beer or twelvety 🤟

[@juliechristian8592]

My tight QL has really impacted my pelvic position which then creates so much glute pain. This video really helped loosen that QL. I liked your explanation of WHY the QL might be tight.

[@YourWellnessNerd]

Awesome Julie! Hope things continue to improve!

[@GoodTV285]

Botox to the QL! Solved my problems

[@audreyboyle52]

Same. My glute/hip pain was excrutiating but I didnt think it was QL related!

[@choOz]

million thanks for the video, for the thoroughness, for the simplicity, and for the way beautiful wrap up at the end. 💪💪

[@YourWellnessNerd]

Hope it really helps! 🤓

[@imm0rtalitypassi0n]

Thank you for all the great videos. I have a pretty significant L5 spondylolisthesis with bilateral fractures from old athletic injuries- so my lower back is always causing lots of muscle guarding and compensations. Targeting glute/hamstring stuff helps- but I also have really tight QLs & recently I've been digging into mid & upper back opening & mobility on my own, which has been a game changer. It's so helpful to see this confirmed in your video! The right practice can really mean the difference btwn keeping one's freedom to stay active and functional, vs succumbing to a cascade of dysfunction thanks to an injury or imbalances caused by posture/movement habits via work, etc.

[@YourWellnessNerd]

Great to hear you feel you’re on the right track! Hope things keep improving!

[@imm0rtalitypassi0n]

@@YourWellnessNerd thank you!

[@BarbaraEisenberg-f1c]

Great work for the QL! It's just what I needed at this time. Makes so much sense to mobilize, then strengthen in lateral flexion, rotation and forward flexion. Thank you!

[@micht8465]

I was told I have weak glutes so watched your video on how to tell if your glutes are weak. Came to watch this as that one helped. The QL on my left is tighter than the right and the reason is probably because I’m a couch sloucher. Thank you for the information and how to stretch effectively. ❤

[@YourWellnessNerd]

Glad to hear the information is resonating with you Mitch! Hope it really helps you sort out those issues long-term.

[@FIGSofRadiance]

You’re great man! Thanks so much for these videos. They have helped me greatly

[@YourWellnessNerd]

Great to hear mate! Glad they might be helping!

[@daveberg1342]

Big help! The contralateral stretch was the missing piece for me

[@brainy3080]

Man !! You’re motivating me to Pursuit med school. Thank you 🙏🏽

[@YourWellnessNerd]

Great to hear mate! Good luck with future pursuits!

[@WBJAMES100]

Excellent as always.

[@YourWellnessNerd]

Appreciate it mate!

[@audreyboyle52]

Thats really helpful. Thanks!

[@josiecamilo7098]

Maybe a warm shower or a heat pad before the stretching is a good idea 💡

[@YourWellnessNerd]

Can certainly help prep things!

[@spaceforgracehealing]

Thank you so much! This really helped!

[@YourWellnessNerd]

Glad it helped!

[@jmknopper8480]

thanks for the vid! How many exercises should I do per session? How may sessions per day?

[@jessebrown1400]

Great video and I mean great! 👍 So you would suggest that strengthening the injured QL is as important as the release and stretching aspects!? I see basically nobody addressing this. I see lots of recommendations for hyperextension work for erectors but nobody directly working on QL's like this. I think it's genius! ❤ Thank you!

[@YourWellnessNerd]

It’s all important mate! There’s no point going through all the effort to loosen it up if we don’t then go out and use it/keep good postures to sustain it! Glad the video resonated mate!!

[@heatherwright4550]

Very helpful! Thanks so much!

[@YourWellnessNerd]

Glad to hear that Heather!

[@tinasyoga]

Excellent !

[@YourWellnessNerd]

Hope it helps Tina!

[@v6154]

Thank you your the best ❤

[@YourWellnessNerd]

Hope it helps!

[@v6154]

All of your videos I’ve watched have been massively helpful I work in a similar field. I share them with my clients. Your videos are well presented accurate and efficiently informative. Thanks 🙏🏽

[@thomasfowler8212]

My calf, hamstrings, hips and lower back are all HORRENDOUSLY tight and unflexible. I herniated a disc in my early twenties and I didn’t realise, so did nothing about it just thought it would get better, but have had back problems ever since and recently I herniated a disc again while wrestling….I’m now prioritising mobility over strength / muscles lol! For me leaning forward (like washing dishes position ) L5 region I think is the trigger….explosive movements instantly trigger it, how can I strengthen this???? How can create a resistance to this type of movement??? So I can maybe one day do explosive sports again

[@YourWellnessNerd]

You’d need to see someone specifically mate to figure out what your body might lacking!

[@crystalherr3563]

How heavy should the weight be when standing?

[@YourWellnessNerd]

It depends on the person and what they feel comfy with to begin with!

[@crystalherr3563]

Can you recommend the right foam roller for me? I’m 5’5-150 lbs

[@YourWellnessNerd]

Hey Crystal, it again depends on the person, but a thinner, softer foam roller can be a nice place to start for most people.

[@newts1964]

Okay to do this once/twice a day and are you best to release the tightness first before strength work

[@YourWellnessNerd]

Clinically I find freeing up any mobility restrictions great before using that tissue.

[@user-dy1qx6vk3k]

I have scoliosis, I think this is causing my tight QL. Can I still do thus??

[@YourWellnessNerd]

You might need to speak with someone directly for the best advice mate!

[@raindroptimemain1651]

I found the solution to my brain fog, thanks, see your video on brain fog for the details.!

[@YourWellnessNerd]

Great to hear mate!

[@stephendunton161]

I just wrecked myself doing this. I've tried the latest pretzel stretch a few times only to screw myself for a few days. From now on its just strength for me. Be careful if you try this out

[@YourWellnessNerd]

Stretching should feel comfortable for everyone at some stage, Stephen. It’s obviously important to respect that certain stretches might irritate some people, but it is often suggestive of an underlying issue that stretching exposes, rather than the stretch itself being the problem. Hopefully you can get to the bottom of why the particular stretch potentially irritated you, so that you can experience the benefits eventually.

[@josiecamilo7098]

Maybe a warm shower or a heat pad before the stretching is a good idea 💡

[@YourWellnessNerd]

🤓