How to FIX a Problematic Quadratus Lumborum (QL)

How to FIX a Problematic Quadratus Lumborum (QL) | Root Cause Explained!

Рет қаралды 46,265

Күн бұрын

Overcoming QL dysfunction requires more than just stretching and releasing a tight QL. We also need to address the underlying dysfunction that precedes that tightness. In this video, I demonstrate how to release a tight QL and what you need to do to keep it that way!
- Grant
Time Stamps
0:00 Intro
0:52 QL Release with Ball
3:48 How to Fix the Hidden Cause of QL tightness
4:50 Low Back Ball Mobility Exercise
5:24 Low Back Foam Roller Mobility Exercise
7:22 The Role of Posture & Positions on QL Tightness
👍 If you found this video helpful please consider leaving a SUPER THANKS donation! It's a great way to show some support to myself & the channel and would be greatly appreciated! [The Super Thanks icon is just next to the Like/Dislike button]
🎓 Do you currently have low back pain? If so, take our 2-week low back pain course to fix those symptoms (and their cause) for good! Enroll now: bit.ly/3wbjq8X
Equipment Recommended For This Video:
- Lacrosse Ball: www.yourwellnessnerd.com/prod...
- Foam Roller: amzn.to/398qbfi
🔴 Subscribe for more tips just like this: bit.ly/2Sh5zfm
About Your Wellness Nerd:
Your Wellness Nerd offers a new perspective on pain, injury, and improving your quality of life based on the work of one really passionate Physical Therapist. Grant is a HUGE nerd about optimizing human function and performance and hopes to provide the "a ha!" moment you didn't realize you were looking for.
📝 - Visit the Your Wellness Nerd website for more in-depth information on these topics: yourwellnessnerd.com/
CONNECT WITH ME ON THE SOCIALS:
👥 - FACEBOOK: / yourwellnessnerd
🐦 - TWITTER: / yourwellnessnrd
📸 - INSTAGRAM: / yourwellnessnerd
👔 - LINKEDIN: / grant-frost
📌 - PINTEREST: / yourwellnessnerd
#QL #QuadratusLumborum #BackPain

Пікірлер: 67

@YourWellnessNerd 2 жыл бұрын

Trying to solve that QL issues requires more than just releasing it. Here are some other things to consider to help it go away (and stay away)!

@harshkaila2862 Жыл бұрын

Whenever i sit it's feel like I'm little bend one side ..... maybe it's causing by different growth of my lower back muscles by bowling(cricket) It's the same problem that u r talking about sir!?

@TargetOrientedGolf 2 жыл бұрын

A doctor just made me aware this may be my problem and you have shown me how to exercise it at home - many thanks. Super explanation and demonstration.

@vbrautumn Жыл бұрын

Fantastic! Thanks so much for the complete release and the conversation about the fundamental concern. Brilliant!!

@YourWellnessNerd Жыл бұрын

Great Autumn! Hope it helps you sort it out!

@DoseofFitness 2 жыл бұрын

Great channel!

@kimberlysmiley7048 Ай бұрын

Appreciate you address the cause of tightness and stiffness vs. just the pain. Thank you

@YourWellnessNerd Ай бұрын

You’re welcome Kimberley! Hope the tips help!

@DavidJones-qx5yf Жыл бұрын

Great video !!! Thank you for making things very clear in this video. Most therapists just brush over basic information which I find to be vital information for recovery. I find doctors, physical therapist and other health care providers to be very poor communicators resulting in poor recovery and repeat injuries.. Again great video, Thank you !!!

@YourWellnessNerd Жыл бұрын

Appreciate it David! Glad it resonated!

@brodygoalie Жыл бұрын

I work in retail part time five days a week. Standing / walking throughout my shift . I am definitely leaning forward.

@dorothysfriend 3 ай бұрын

I have had problems with this muscle on the right side since hurting my back at work in the 70's. It continually 'goes out' including my leg dropping out from under me. Thanks for the explanation and instruction, well explained.

@YourWellnessNerd 3 ай бұрын

Thanks for sharing! I hope its helpful in the long run DF!

@Marilynstone13 Ай бұрын

Thanks!

@YourWellnessNerd Ай бұрын

That’s very kind of you Marilyn! Thank you!

@joshm3130 Жыл бұрын

Very useful mate. Have had L4 and L5/ facet joint issues and associated QL tightness. Will give these a go. Thanks.

@YourWellnessNerd Жыл бұрын

Good luck Josh, hope it helps!

@daybeep1710 2 жыл бұрын

Hello I’ve been dealing with a extremely painful low back pain for years and I just found out it was a tight QL. I use a lacrosse ball daily to get rid of the trigger point. It has made a huge difference in my life. I use a foam roller to release tightness in my thoracic spine as well. This is very helpful thanks for the additional tips you provided. I will ask my chiropractor to further check my lumbar spine for any issues that may be causing the constant tightness in the QL.

@YourWellnessNerd 2 жыл бұрын

Best of luck Daybee! Make sure you feel confident you're also on top of any deeper spinal and postural issues as well!

@brendonchase9460 8 ай бұрын

Great tips and advice, especially the mind telling you muscle to tighten and how rolling incorrectly can make the mind feel threatened. In turn, it won't let the muscle release.

@YourWellnessNerd 8 ай бұрын

Really hope it helps Brendon! Glad it resonated!

@kevinyoung6900 Жыл бұрын

Great video thxs

@YourWellnessNerd Жыл бұрын

Appreciate it mate!

@ZDUTCH1 Жыл бұрын

Just found this vid. Very helpful, have had back problems for years and chiro's and ortho's never mentioned this muscle. Just had 2 steroid injections in bulging L4/5 last week but no relief so far. Didnt know that QL has been compensating. Did this w tennisball and omg. Liked and subbed 🤙🤙

@YourWellnessNerd Жыл бұрын

Awesome to hear! Hope it goes some way to helping you overcome that soreness!

@turnbull82 Жыл бұрын

Thanks

@YourWellnessNerd Жыл бұрын

Appreciate it Alex! Hope the video was helpful!

@lisabaker4916 Жыл бұрын

I use 2 balls that are held together in a net. That way I can do both sides at a time, without having to keep my balance on one side. I even sometimes use 4 or 6 balls just for balance on different parts of the back, so I can relax more while doing the exercise

@genomedia44 Жыл бұрын

Hmm, I had a suspicion the long standing times might be part of this problem 👌

@footyball66 10 ай бұрын

This video possibly explains my issues clearly. I have had back pain for 3 years. Went to a chiropractor who was useless. Went to physios who said I need to fix my posture, but I wasn't convinced as I injured myself, so couldn't understand how posture was the issue as I have had bad posture for years. I have a T12 spine issue, this causes pain, but only when I sleep. I also have tight inflamed QL muscles. As soon as this guy mentioned the spine/posture may be an issue, specifically mentioning the 12th rib, then a lightbulb lit in my head....maybe it is posture related. I have been trying to sit and stand with good posture, but it's hard, especially when you are not sure if it's even going to fix your injuries. This video has at least motivated me to try harder to fix my posture.

@YourWellnessNerd 10 ай бұрын

Good luck with it mate! There'll be something you can do to help it!

@brodygoalie Жыл бұрын

So exactly what do you want me to do because I am standing throughout my shift? Do what with my hips? Much appreciated

@smhhms2000 8 ай бұрын

I have had a tight QL because of weakness in the left leg/glutes/hips. I was in active extension. Exercises using the leg/glute while keeping the QL lax have helped in a couple of weeks.

@YourWellnessNerd 8 ай бұрын

Hope your figuring out that root cause so it can go away!

@CaptPicard81 6 ай бұрын

What exercises have you been using?

@smhhms2000 6 ай бұрын

@@CaptPicard81I’ve been doing a hanging squat (hang right forward inc head) to use legs with QL switched off, then one legged squats focusing on QL off, and lunges with the same focus.

@CaptPicard81 6 ай бұрын

@@smhhms2000 thanks for the info!

@brodygoalie Жыл бұрын

I do have spinal disfuction due to my cushioning is just about gone in my L3 L4 L5 area. Been getting cortisone shots in facet joints plus L4 spinal nerve block. None of these shots have not worked because I believe it's my QL muscle is causing my pain. Your thoughts. Much appreciated

@scott-kf1bi 2 ай бұрын

God, I had to use a cane before this video, thanks, just subbed.

@YourWellnessNerd 2 ай бұрын

Glad it resonated mate!

@diamondhold9501 Ай бұрын

Great video man, how often can this be done a day?

@YourWellnessNerd Ай бұрын

It really depends on the person and how it feels. Once a day is often a good place to start and can be regulated up or down from there!

@brodygoalie Жыл бұрын

Can massage therapy help?

@cinmac3 Жыл бұрын

My brain felt unsafe in the middle of trying this exercise, i want to get a tip in relieving a cramp i got under my right rib?!

@gk51171 Жыл бұрын

Hi, thanks also for this video. Is it possible that QL muscle is involved in triggering gluteus muscles stiffness and pain?

@YourWellnessNerd Жыл бұрын

Clinically I find most muscular dysfunction is a consequence of deeper dysfunction like spinal joint dysfunction. With that in mind i often find that QL and gluteal dysfunction are a product of similar spinal dysfunction. But its best you get spefucually assesed to make sure thats the case for you

@gk51171 Жыл бұрын

@@YourWellnessNerd Indeed you are right. In fact i think that in my case i tried to fix my posture when seating and this created tention in my QL which went down and got complicated. Sometimes we have to listen to our bodies, and not just blindly following general advice. Anyway, your ideas are VERY helpful. Big congrats

@thomassland2037 Жыл бұрын

Memerlukan lebih ramai orang jadi sebarkan video ini lebih banyak

@newts1964 3 ай бұрын

I know I have weak glutes and this can make the ql overactive but do I work on releasing the ql first then strengthen the glutes

@YourWellnessNerd 3 ай бұрын

Generally, there’s no issue doing both at the same time. Clinically, I find the more central issue to often be the underlying cause, and in this case lower back joint dysfunction in and around the base of that rib cage and top of the lower back could in theory be the underlying cause of both.

@PatriciaDowns Жыл бұрын

I have degenerative spine and was hospitalised last week when my back went into some sort of spasm with unbearable pain. Now I understand why my QL is so tight. Thank you for the video.

@achrefachref713 2 жыл бұрын

With this exercise, can it be completely cured?

@YourWellnessNerd 2 жыл бұрын

Things can only go away if you treat both the issue and it's cause!

@Angie-fn8op 2 ай бұрын

I can't seem to get my right QL to engage. It's as though my left side takes over.

@YourWellnessNerd 2 ай бұрын

Hope the video helps! I’ve also just put out a more recent version as well if you’d like a more in depth approach!

@ConstructiveMinds100 6 ай бұрын

Why body tightened in the first place? Did I missed that bit?

@YourWellnessNerd 2 ай бұрын

I’ve recently put up a more in depth video on the QL mate, maybe see if that resonates!

@tendr247 9 ай бұрын

I have scoliosis and have all my life but it just now at 69 F I’m in so much pain and stretching makes it worse. This pain will drop me to the floor.

@YourWellnessNerd 3 ай бұрын

Hope you’ve found some relief!

@tendr247 3 ай бұрын

@@YourWellnessNerd I started taking my dog walking….and I’m better.

@brodygoalie Жыл бұрын

My posture is not going due to this QL pain

@samassociates956 Жыл бұрын

Poor audio quality. How do the needful follow, pls chk how it is, any way thank you so much

@YourWellnessNerd 2 ай бұрын

Hey Sam, I’ve since put out an updated video with better audio. It’s a little more succinct. You posted this comment awhile ago and hope you have since sorted out your issues!

@athomeinmo 22 күн бұрын

Can sleeping in fetal position be a root cause?

@YourWellnessNerd 21 күн бұрын

Everyone’s root cause can be different, but I typically find that the shapes and postures we get into the most throughout the day tend to be more meaningful than the ones we default to at night!

@loganosmolinski4446 2 жыл бұрын

Boop.

@Bostonkakku 4 ай бұрын

The ball trick worked great. I only had and onion but that worked too🧅. Sitting has never caused problems for my Ql before, but the cause might the kickboxing class i just started few weeks ago, the new kind of movement and streching my my body hasnt got used to yet. Same thing has happened before when i started doing more streching or deadlifts than usual.