Tight and Weak Quadratus Lumborum with One Side Low Back Pain Program Fix (ALIGN THE PELVIS)
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This is the gentle progression from my previous video and to learn more about the anatomy and physiology of the QL muscle to learn if you have this as the root of your problem • Low Back Pain in One S...
and this is the next progression • One Side Low Back Pain...
The quadratus lumborum (QL) is your deepest abdominal muscle. It’s found in your lower back, between the top of your pelvis and your lowest rib.
The QL supports good posture and helps stabilize your spine when you bend to the side or extend your lower back.
Working some QL stretches into your fitness routine can improve flexibility in your back and relieve old aches and pains while helping prevent new ones.
Your back has been achy, but no big deal. Then, it happens-you bend down to tie your shoe, or you lifted something very heavy with rotation and a twist, and SNAP! Your back goes out.
Low back injuries can happen in a variety of ways and be caused by a number of muscles. However, one of the most common trouble makers is the quadratus lumborum muscle.
Whenever I’m trying to figure out which muscle is causing low back pain, there are about six or so muscles that could be to blame, but you keep coming back to the shifty-eyed one at the end.
Fortunately, there are several quadratus lumborum exercises you can do to keep this muscle happy, healthy, and pain-free. But, before you start the exercises, take a moment to learn about this muscle.
By taking the time to figure out why this muscle is cranky, you can prevent future pain and injury and this is the gentle progression utilizing the dumbbells and elastic band Yoga, pialtes and physical therapy program
No matter how much you stretch this area but not fix the weak and unstable one sided hip, the QL muscle starts to overwork and override the weakness and instability on your pelvis.
In this program I will be demonstrating how to strengthen your glutes medius, which is one of the most important muscles to stabilize your pelvis in order to support you spine. And then once you strengthen and improve this muscle with gentle progression of elastic band then you can tackle the relief on your QL muscle. Stretching is key but also strengthening it, and i will demonstrate easy ways to activate it in Isometric position. It is also imperative to improve your hip mobility and in case of hip injuries, then your QL muscle will be overwork from the stiffness of your hip as well , and it is usually in one side, the weaker side of your hip and targeting the glutes will help support your weak and tight QL..
Please leave a comment for any specific question with this video.
#Backpain #quadratuslumborum
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Annie Pilates Physical therapist , recommend you consult with a physician before starting any exercise program. The exercises give here are not meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.t meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.