The Quadratus Lumborum (or QL for short) is a muscle that is located on both sides of the Lumbar spine between the ribcage and pelvis.
(… and if you have ever had any lower back pain, it is safe to assume that this muscle was probably involved in one way or another!)
This blog post offers 13 different ways to stretch a tight Quadratus Lumborum.
How To Stretch Quadratus lumborum
READ THIS:
- Hold each QL stretch for 1-2 minutes.
- Make sure that you can FEEL the stretch. If you can’t feel the Quadratus Lumborum stretch, then you are probably not stretching it!
- You do NOT have to do all of the stretches. Pick ONE! …and do it consistently.
Release
To make the QL stretches more effective, I recommend releasing the tight area first.
How do you release a tight Quadratus Lumborum?
Instructions:
- Locate the Quadratus Lumborum muscle.
- Whilst lying on the floor, place a massage ball directly underneath this muscle.
- Apply as much of your body weight that you can comfortably tolerate on top of the massage ball.
- Slowly move your body over the massage ball to cover all of the tight areas.
- Aim for 2 minutes each side.
stretches
I have divided these stretches into 3 different levels of intensity:
(Note: If you have lower back pain, start on the light stretches and progress as appropriate.)
A) Light Stretch
1. Knee to chest
(Target area: Lower Quadratus Lumborum)
Instructions:
- Lie on your back.
- Bring your knees up and hug your knees towards your chest.
- Make sure to keep your legs completely relaxed.
- Gently hug your knees towards your chest.
- Hold for 1-2 minutes.
2. Child’s Pose
(Target area: Lower Quadratus Lumborum)
Instructions:
- Start in a crawling position on the floor.
- Shift your body backwards so that your hips are sitting on top of the heels.
- Stretch out both arms and place them in front of you.
- Aim to round your lower back as much as possible.
- Tuck your tail bone underneath you.
- Hold for 1-2 minutes.
- To stretch the Quadratus Lumborum on ONE side, reach out both arms towards the opposite side.
3. Standing QL Stretch
(Target area: Upper Quadratus Lumborum)
The following instructions are used to described how to stretch the Right side QL.
Instructions:
- Stand up right.
- Place your left hand on the left hip.
- Use the left hand to push/guide your hip towards the right.
- Use your right hand to reach over towards the opposite side.
- Tilt your torso towards the left.
- Aim to feel a stretch on the right side of the lower back.
- Hold for 1-2 minutes.
- Repeat on other side. (If Required)
4. Sitting Quadratus Lumborum Stretch
Target area: Upper Quadratus Lumborum
The following instructions are used to described how to stretch the Right side QL.
Instructions:
- Sit crossed leg on the floor.
- Use your left hand to push your right knee downwards.
- Reach over towards the left side with your right arm.
- Feel the stretch on the right side of the lower back.
- Hold for 1-2 minutes.
- Repeat on other side. (If Required)
B) Moderate Stretch
5. Side Lie On Exercise Ball
Target area: Upper and Lower Quadratus Lumborum
Instructions:
- Lie on your side on top of a large exercise ball.
- (The upper side will be the side that will be stretched.)
- Keep your feet near a wall to maintain your balance. (Don’t fall!)
- Reach over with the arm on the upper side.
- Aim to feel a stretch on the upper side.
- Hold for 1-2 minutes.
- Repeat on other side. (If Required)
6. Side Lie On Edge Of Bed
Target area: Lower Quadratus Lumborum
Instructions:
- Lie down on your side on the edge of a bed.
- (The upper side will be stretched.)
- Allow for your upper leg to hang off the side.
- (Keep lower leg on bed)
- Reach over with the upper arm and hold onto something stationary to keep you pinned down.
- Relax your upper leg and allow gravity to pull you into the stretch.
- Do not let your pelvis rotate forwards.
- Aim to feel a stretch on the upper side.
- Hold for 1-2 minutes.
- Repeat on other side. (If Required)
7. Wall lean
Target area: Upper Quadratus Lumborum
The following instructions are used to described how to stretch the Right side QL.
Instructions:
- Place your right forearm onto the wall.
- Position your legs away from the wall.
- Lean the right side of your body onto the wall.
- Aim to have the side of your mid section completely in contact with the wall. (as opposed to just your hip)
- Whilst maintaining contact with the wall, tilt your upper torso away from the wall.
- Aim to feel a stretch on the side closer to the wall.
- Hold for 1-2 minutes.
- Repeat on other side. (If Required)
8. Side lie QL stretch
Target area: Upper Quadratus Lumborum
Instructions:
- Lie down on your side.
- (The QL closer to the floor will be targeted in this stretch.)
- Prop your upper body onto your forearm.
- Whilst keeping your pelvis pinned to the ground, try to push your torso as up right as possible.
- Aim to feel a stretch in the upper Quadratus Lumborum on the side closest to the floor.
- Hold for 1-2 minutes.
- Repeat on other side. (If Required)
C) Strong Stretch
9. Pelvic side tilt
Target area: Lower Quadratus Lumborum
The following instructions are used to described how to stretch the Left side QL.
Instructions:
- Whilst standing, lean all the way over to your right side.
- Allow your left leg to lift and dangle.
- Keep it relaxed!
- Allow gravity to pull your left leg down.
- Do not let your pelvis rotate.
- Aim to feel a stretch in the left side of the lower back.
- Hold for 1-2 minutes.
- Repeat on other side. (If Required)
10. Wall Stretch
Target area: Upper/Lower Quadratus Lumborum
Instructions:
- Assume the position above.
- Whilst holding onto the door frame, let your upper arm take the weight of your body.
- “Let your body hang”
- Whilst anchoring your legs as shown, aim to bend your mid section as much as possible.
- Use your body weight to sink into the stretch
- Hold for 1-2 minutes.
- Repeat on other side. (If Required)
11. Seated Quadratus Lumborum Stretch
Instructions:
- Sit on the edge of a chair.
- The right hip should be off the chair.
- Allow the right side of the pelvis to drop downwards.
- Use your right hand to reach over towards the left side.
- Aim to feel a stretch in the right lower back region.
- Hold for 1-2 minutes.
- Repeat on other side. (If Required)
12. Side lie QL stretch (elevated)
Target area: Upper Quadratus Lumborum
Instructions:
- Lie down on your side.
- Prop your forearm onto a chair.
- Whilst keeping your pelvis pinned to the ground, try to push your torso as up right as possible.
- Hold for 1-2 minutes.
- Repeat on other side. (If Required)
13. Side bend (with wide stance)
Target area: Upper Quadratus Lumborum
The following instructions are used to described how to stretch the Right side QL.
Instructions:
- Start with your feet wide apart with your left foot turned out to the side.
- With arms outstretched, start to bend all the way to your left side.
- Aim to reach your upper arm as far to the left as possible.
- Keep your body in line with your left leg.
- Do not rotate your body.
- Keep your legs fairly straight.
- Hold for 1-2 minutes.
- Repeat on other side. (If Required)
What causes tight Quadratus Lumborum?
It could be largely related to your posture!
Failure to address any of the relevant postures may prevent you from fixing your tight QL muscle.
Here are the main postures related to a tight Quadratus Lumborum:
a) Anterior Pelvic TiltÂ
The Anterior Pelvic Tilt (APT) is where the pelvis is in a forward rotated position.
This pelvis position places both Quadratus Lumborum in a shortened position.
Want exercises to fix an Anterior Pelvic Tilt?
See Post: Anterior Pelvic Tilt
b) Scoliosis
Scoliosis involves the presence of a lateral curvature (side bending) in the Thoracic and/or Lumbar spine.
A tight QL may be associated with this type of posture.
Want exercises to address Scoliosis?
See Post: Scoliosis Exercises
c) Lateral Pelvic Tilt
A Lateral Pelvic Tilt is where one side of the pelvis being higher than the other.
Quadratus Lumborum tightness is usually associated with the high hip side.
Want exercises to fix a Lateral Pelvic Tilt?
See Post: Lateral Pelvic Tilt
d) Side Lie Sleeping Position
Habitually sleeping on one side may predispose the QL on the upper side to tightness.
Conclusion
By now, you should have 13 different ways to do a Quadratus Lumborum stretch!
You do NOT have to do ALL of them.
Pick the ONE that gives you the best stretch… and do it regularly!
What to do next
1. Any questions?… (Leave me a comment down below.)
2. Come join me:
Facebook 
3. Start doing the exercises!
Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek medical guidance before attempting any exercise. For more information: Medical Disclaimer.
Woah, number 4 is really opening everything up because the hip is included. Very nice thanks!
Hey Stefan,
Great to hear! Hope it helps.
Mark
Thank you for sharing these!
My absolute pleasure, Judy! Hope it helps!
Mark
I really need help please, I hang out a lot on your site but I don’t always know how to start, here I am I have an imbalance of the posture first my right leg has become shorter than my left leg and the my upper body tilts to the right when I walk. when I stand on my right leg I feel weakness and I rock completely to the right. when I lift an object with my left arm my right hip hurts. I don’t not know which side to work on in the exercises which is on your blog. and I wanted to know if my legs will be able to return to the same level as before. I need more details
Hi Patrick,
How do you know your leg has become shorter? Has it been measure via CT scan? Or does it just feel shorter?
Tilting to the right might suggest a tight Right QL. This can also shift more weight onto the right foot.
Do you have scoliosis? See post: Scoliosis Exercises.
Mark
hi Mark,
how many times a day can you do these or the one you find that helps the most
Hey There,
You can do them 1/day, but it really depends on how tight you are. There is no issue performing them multiple times a day.
I like to do the “9. Pelvic side tilt”.
Mark
The 9 one is THEEEEE BEST AND MOST RAPID RELIEF
Oh wow yes number 9 is great ! I have functional leg length discrepancy and associated Trigger Points in my QLs. Left leg is « longer » and the lower, medial trigger point is very persistent. Manual TrP release is possible but fiddly and time-consuming. Stretch number 9 released this TrP within 15 seconds. I couldn’t believe it!!
Your balance is quite impressive – I however needed to lean on the bed for support ;-)
Thank you thank you thank you!!!
Hey Margaret,
Number 9 is my favorite! Glad that it has helped you!
Mark
Hello, I love the stretching picture. Can I use your picture on my YouTube?
hey mark thanks a lot to gave us such best exercises can you plz help me . I have a problem in my lower back and i don,t know which of problem it is . this takes me 4 months doc said that my spine is pressed at the bottom due to lift over load at back so that,s why my side muscles tighten is it also QL .
If it is , then plz suggest me which exercise is good for me . and it take,s how much time to pain relief
Hi Mark,
Just wanted to say thank you. I was diagnosed with scoliosis over a decade ago and finally went to see a therapist last year during a Chiropractic treatment. In the course of the treatment I developed (or perhaps I fully felt the effects) a lateral pelvic tilt. I went to get a second round of PT for the tilt, but no one could pin point exactly why I still had pain despite the exercises and adjustments they assigned for me. I did some research and I found your page and was able to determine that the cause of my hip pain was due to the QL which was never addressed during my PT sessions. I’ve only been implementing some of your stretches for a month and the pain went from a 7/10 to a 2/10. I’ve never been one to dwell in my conditions, but I prefer to live without pain and your blog has given me hope and motivation to ensure a pain free lifestyle. Again, Thank you! Keep it up.
Hey KB,
Every once in awhile, I get left awesome comments such as this one.
It’s awesome that your pain went from 7/10 to 2/10 from the exercises in just 1 month! (Hopefully, you’ll be 100% pain free soon)
Thanks for this comment. I am going to save it!
Mark
Hi Mark I have probation of the left foot and my right ql is always chronically tight while other one is long and weak any suggestions I wear orthotics but still have tight all through the right side of my body
Still have tight muscles through the right side of my body I meant
Hi Dakota,
Any chance that you have a rotated pelvis? Or perhaps a lateral pelvic tilt?
These might be driving your issues.
Mark
Hi. I have this problem. Mine is caused by both Rothbart’s Foot (rotated array of bones leading to the big toe) and Morton’s Toe (relatively short first metatarsal of big toe). I use insoles called prokinetics. They’re cheaper than custom orthotics and they come in a sort of a kit that can be adjusted. I got them for my 12yo son too who started showing signs of an anterior pelvic tilt. We’re both doing better.
Good luck!
Hi Mark, for the Quadratus Lumborum stretches, should I target the lower back or the upper back area? Or one stretch of each?
Thanks
Pushkar
Hey Pushkar,
I would stick with the one that gives you the most relief/benefit.
Depending on how you use the QL will usually give you where you need to stretch.
Mark
Thank you!
This set of stretches has made an immediate difference in my lower back. Especially the one with the ball. I appreciate you taking the time to do this and to post such good images to help do the stretch correctly.
John
Hey John,
Great to hear the stretches made an immediate difference in your lower back pain!
Hope they continue to serve you well.
Mark
Hi Mark,
Thank you for sharing this treatments.
I have Hip hike on my right side and my righ butt glutes are inactive. I’ve been trying booty workout for a month now for my right glutes but seems it did not help. I also noticed my right leg or thigh is a bit big than my left thigh. I have uneven thigh size (Right Thigh: 44.5 & left thigh:43.5). I don’t know if it caused by my quadrantus lumbrous?
Hope you notice me and help me with these matter. Thank u in advance.
Hey Kimberly,
It sounds like you have a right hip hike which may suggest that you are placing more weight on that right side.
This may explain the bigger thigh on the right side.
Have a look at this post: Lateral pelvic tilt.
I think you will benefit from it to help balance out your hips and glutes.
Mark
Hi Mark,
I believe my ql is one of my main culprits. My right hip is hiked up more so than the left. You can see it, less space between the last rib and pelvis on my right side. I always favored that side. However, my left hip has all the pain, feels like it’s pulling my spine, the si area, glute is also bothering me. I have every ql trigger point on the left side for the ql.
Is this normal if the one side is shortened and tight, pain would be on the other side? It does feel good to release the right side, but the left side still hurts most of the time.
I can feel rope like bands that stand out from my spine going downward to the hip. It just feels like my left side is either trying to pull itself back to normal(constantly contracted) alignment b/c the right side is stronger or it’s trying to compensate for a weak or stronger right side. Either way, how do I know which side to Strengthen and which to stretch as to not make it worse. No doubt other muscles are also involved. I am trying to strengthen my weak glutes but they seem to be inhibited which is one of the reasons maybe my ql isn’t functioning properly causing a whole host of issues.
I did start your exercises for lateral tilt, but it seemed to kinda make it worse. Any suggestions?
Thank you for your time.
Lil
Thanks for that info regarding QL . Im having a bit anterior pelvic tilt , lateral tilt and also recently developed ankle pronation , Inflamed gluteus max , and tibia tenderness . Dont know the actual cause , some say tight psoas, some say titght QL. Really confused on what is causing all these.
Mark
A really good NHS physio recently identified I have SIJ dysfunction and weak piriformis on right side did a load of exercises he gave me and improved. When I went back he identified my QL was tight and gave me a stretch and said feel free to go on the internet and find any others that work better. Anyway I came across your website just did of your ‘strong’ stretches for the full 2 minutes…wow feeling like a new bloke thank you very much. I’ll be back soon.
Hey Andy,
Awesome to hear!
All the best with your SIJ issue!
Mark
Mark, in your instructions for QL you mention doing each for 2 minutes, but you don’t mention how many times a day, or every day, or for how many weeks? I’m just looking for some kind of time schedule. I am 80 and reasonably active in sports while younger, but not so much as I got older. I have had pain in my lower back, right hip and right leg for years and it has been progressively worst as times goes on. 16 weeks ago I fell hard backwards on my buttocks. It seemed like my whole frame just condensed itself. Very very painful. Got xrays and Doctor said it might take 8 to 12 weeks. After 14 weeks I started looking into it further and found that the QL might be my problem. Thanks for any comment you might have for me.
Ron
Hey Ron,
You can start with 3 x 2 minute stretches every day and see how your body responds.
From here – you can increase/decrease frequency depending on how you are feeling.
More the merrier, though!
Mark
Hi Mark,
I’ve just came across your website- the content is fantastic, well done and thank you!
I have had chronic back trouble for the past 14 years- usually it flares up in my bottom ride side of my back. It’s like a lightning pain that strikes and when it does I can barely move without excruciating pain. I get a lateral tilt to the left (moving away from the pain), I dare not sneeze or cough hard and can’t move from side to side in bed. When it isn’t sore it feels like my right leg is longer than the left and have limited mobility while trying to laterally bend to the right.
After a recent bout I did some intensive research to try locate the muscle causing it, that’s when I landed on the QL muscle. Would you say that my symptoms tie in with that muscle?
I have had scans, x rays, loads of physio but nothing has helped.
Any advice would be much appreciated!
Hi William,
It does sound like your QL is involved.
Have a look at this blog post:
How to fix a Lateral Pelvic tilt
I think it will help you out :)
Mark
Hi Mark,
I have been reading your articles, very interesting, thank you. Ever since I starting squatting heavy, just over two years ago, I have noticed my right hip has a slight lateral tilt as I stand up from the squat. Recently I have been having trouble with nasty trigger points in the left glutes, mainly the glute medius, which have been really painful when trying to squat. After working on these triggers and almost getting rid of them I got back to squatting heavy only to pull my left adductor muscles (I think it is a pull as the entire thigh was solid, slightly swollen and very painful when bending the knee. After about 5 days a massive bruise appeared along the adductors, but I did not experience any popping sensation or pain whilst squatting these symptoms appeared the next day after benching). Unfortunately, a muscle pull did not occur to me at first so I was massaging an foam rolling the leg which probably didn’t help and only stopped once the bruise occurred.
I am now thinking all these problems are due to the lateral hip tilt on the right which means the left leg was taking most of the 145kg weight when I was squatting causing the in jury. Could it be a tight QL, resulting in a weak gluteus medius on the right side which is causing my problems?
Any advice you can give would be great as its awful going to the gym and not being able to squat!
Thank you, Rebecca
Hey Rebecca,
It would be best to check out this post: How to fix a Lateral pelvic tilt (Uneven hips)
An imbalance of muscular pull between the QL, glute med and adductors can lead to one (or all) of them hurting when doing a heavy squat.
If you are shifting or tilting in the squat, it might be an idea to focus on the rehab exercises.
Mark
Hi mark,
I have problem in which my right pelvic become longer and when i walk my left short leg feel rotated, i m not understanding which kind of pelvic tilt i have. I’m facing so much problem.
If you can suggest me personally, i m very thankful to you.
Can i know your contact number.
Hi Mark! I have a slightly rotated pelvis. My left ql and tfl are super tight and my left glute med id inactive. Ive noticed that my QL tightness is inhibiting my from strengthening my obliques and glute med on that side (which are dar weaker than the right side.) Its as if I have anterior pelvic tilt on onky my left. Should I be stretching my QL on the left before strengthening my glute medius and obliques? Any other advice? I’m a weightlifter, so I really hope these exercises work. Thanks so much!
Hi Lydia,
It does sound like your left pelvis is forward.
In this case – you can stretch out your Left QL and TFL.
Try to balance out your whole pelvis: See this post – How to fix a ROTATED PELVIS.
From here – go smash the other muscles like your obliques and glute medius.
Mark
Hi Mark,
First, thank you for all the great information that you provide on this website!
I have issues with both of my QLs, which I believe are the main cause of my back pain. Posture-wise, my pelvis is slightly in front of my ankles and I have a bit of APT. I experience a lot of tightness when bending forward (going into lumbar flexion) or pulling my pelvis back.
When I do a sidebend, I actually have a lot of pain-free range if I allow my spine to bend laterally. However, if I keep my spine more neutral and just “shift” my upper body to the side, I experience an intense and tender feeling stretch on the QL, all the way from my 12th rib to the back of my pelvis. After I stretch both sides, my lumbar flexion range is improved temporarily. On the other hand, doing knee-to-chest or child’s pose does not help, and even makes me tighter sometimes. Stretches #9 (pelvic side tilt) and #12 (wide stance) are the most helpful.
I did the Thomas test and was negative on iliopsoas/TFL and borderline positive on rectus femoris. I have been told in the past by a couple of PTs that my psoas was the likely cause, but based on what I have described, does it sound like my QLs are the problem instead?
Hi Mark,
First, thank you for all the great information that you provide on this website!
I have issues with both of my QLs, which I believe are the main cause of my back pain. Posture-wise, my pelvis is slightly in front of my ankles and I have a bit of APT. I experience a lot of tightness when bending forward (going into lumbar flexion) or pulling my pelvis back.
When I do a sidebend, I actually have a lot of pain-free range if I allow my spine to bend laterally. However, if I keep my spine more neutral and just “shift” my upper body to the side, I experience an intense and tender feeling stretch on the QL, all the way from my 12th rib to the back of my pelvis. After I stretch both sides, my lumbar flexion range is improved temporarily. On the other hand, doing knee-to-chest or child’s pose does not help, and even makes me tighter sometimes. Stretches #9 (pelvic side tilt) and #12 (wide stance) are the most helpful.
I did the Thomas test and was negative on iliopsoas/TFL and borderline positive on rectus femoris. I have been told in the past by a couple of PTs that my psoas was the likely cause, but based on what I have described, does it sound like my QLs are the problem instead?
Hi Eli,
Sounds like your QLs are very tight. (and possibly more so the upper fibres)
Tight QLs would also explain difficulty with forward bending and pulling the pelvis backwards.
What does the rest of your posture look like?
Mark
Hi Mark,
My posture doesn’t fit into any of the common patterns, so I will try to give you the relevant details from my last posture assessment. I mentioned that my hips are forward of my ankles, but I do not have any of the other patterns associated with swayback posture. I do not have forward head or thoracic kyphosis. I was told that both of my humerus bones sit forward in the shoulder socket, but my resting scapula position is good. If I measure the angle between my ASIS and PSIS, it is about 15 degrees forward from horizontal, which indicates some APT. However, my lumbar curve is also slightly flattened, which indicates that opposite of APT. As far as I can tell, I do not have any lateral pelvic tilt.
As for my QLs themselves, they have been problematic for about 4 years. Originally, my right QL was much worse than my left. After a few years of working on the right side, my left side started to develop symptoms about a year ago. Currently, it feels like the upper fibers are tighter on the right side, while the lower fibers are tighter on the left side. Stretching or working on them with a tennis/lacross ball only gives me temporary relief. Long periods of standing and walking or short periods of bending forward in a hip hinge causes the tightness to return. Furthermore, after stretching them, it is painful to contract them again for a few contract/relax cycles.
Based on all the information that I have, I believe that they are tight and weak from being overactive. My glutes and TvA are probably not firing correctly, leading my QLs to pick up the slack. For the past couple of weeks, I have been doing side planks, farmer’s walks and suitcase carries to improve my core stability, in addition to stretching. It has helped a little, but again, the relief is temporary. As soon as I do any work that requires QL activation (bending forward, working with any load in front of me, etc), they tighten up again.
Is my self-diagnosis on the right track, or do you feel that there is something else causing my QLs to be tight? If it is indeed overactivity, how do I train my body not to use them so much? And lastly, is my current plan (stretching and improving core stability) a good one, or would you recommend a different course?
My right hip is higher than my left and it’s causing me knee and back pain. Will these stretches help realign my hips?
Hi Terry,
If your hips are uneven, check out this post: Lateral pelvic tilt.
Mark
Thank you so much for these stretches!!! With the Knee-to-Chest stretch, what do you mean when you say to “gently rock your knees towards your chest?” Rock your whole body back and forth or hold the position?
When is the best time to do this exercise? When I am experiencing pain? And how many times a day?
Hi Cathy!
“Gently rock your knees towards your chest”
What this basically means: As you lie down on your back, hug both knees to the chest. In this position, do small oscillations/bouncy movements with your knees to the chest. The movement should be powered by your arm strength as your legs should be completely relaxed.
You can do this anytime! And as many times throughout the day.
Mark
hi Mark,
again I need some help from you. As I already wrote you about the lateralisation of patella in my left knee and by following your exercises for knee valgus I have improved a lot in my knee. Thanks a ton for that. But a new problem has started .Even though im doing the exercises for both legs but don’t know why my right leg vmo muscles and quads have started paining which was not there before . I have some pain on right side QL and right butt .when I try to stretch the QL I feel little pain. All this is happening on my right side as if slowly it is getting weaker. I think I have anterior pelvic tilt. But im not able to understand if I have lateral pelvic tilt also. My whole posture is out of whack. I have pain even in upper back. So please tell me what do you think my problem could be as I dont want the same thing to happen with my right knee. So please help me out. Thanks. Forgot to mention that I feel my right hamstring is weaker than left one Thanks
Hi,
VMO pain after doing knee exercises may be due to Delayed Onset of Muscle Soreness. This is a good thing as it means you are training the right muscle. (Esp. if you have lateral patella)
Your QL issue may be due to a lateral pelvic tilt.
For more info on your lateral tilt, check out: How to fix lateral pelvic tilt.
And for APT: Anterior pelvic tilt.
Hi! Thank you for beneficial post.
I got a question. You said that “Hold each stretch for at least 2 minutes.”
Does it mean I have to stretch for 2 minutes at once,
or Can I stretch 4 sets for 30 sec, or 2 sets for 60 sec?
Thank you in advance.
Hi Ray,
To be honest – all are fine to do. Just as long you are holding more than 20-30 seconds at a time.
My personal preference is 2 minutes in one go.
But do what works for you!
Mark
Hi! Thank you for a beneficial post first.
I got a question. You said that “Hold each stretch for at least 2 minutes.”
It means I have to stretch for 2 minutes at once? I tried, but it was too hard for me.
Or, can I stretch totally 2 minutes, for example, 4 sets of 30 sec, or 2 sets of 1 min?
If I do a stretch with several sets like above, is it still beneficial?
Thank you for your answer in advance.
Hey Ray,
I prefer 2 minutes.
You can do what you have mentioned also. They will work!
Mark
Hi Mark,
forgot to mention that my right hamstring also feel weak.thanks
hi Mark,
again I need some help from you. As I already wrote you about the lateralisation of patella in my left knee and by following your exercises for knee valgus I have improved a lot in my knee. Thanks a ton for that. But a new problem has started .Even though im doing the exercises for both legs but don’t know why my right leg vmo muscles and quads have started paining which was not there before . I have some pain on right side QL and right butt .when I try to stretch the QL I feel little pain. All this is happening on my right side as if slowly it is getting weaker. I think I have anterior pelvic tilt. But im not able to understand if I have lateral pelvic tilt also. My whole posture is out of whack. I have pain even in upper back. So please tell me what do you think my problem could be as I dont want the same thing to happen with my right knee. So please help me out. Thanks.
Hi Mark,
I am doing some QL stretches while typing this, and finding them helpful. Mark will QL go into spasm for a thing as simple as stooping the wrong way? In know that about 3 days before onset of spasm I was doing heavy gardening and stooped and pulled very heavily , some very brief but minor discomfort. Then 3 days later a stoop and “bam” felt like a rubber band on stretch had snapped.
A miserable few days since then , but I think I have isolated it down to my QL muscles. My lumbar spine refuses to flex at all. Even the knees to chest position in supine on bed takes several minutes to achieve.
I think tight QL have been my problems for years ( I am 47, active, healthy , but have always had a sensation of a tight low back) . I thought hamstrings length was really important, however I think stretch QL is just as important, and in my case , more important.
How long will a QL spasm last?
Chris
Hi Chris,
Looks like you have a QL that is over active!
Acute spasms shouldn’t take more than a couple of days to a week to settle. But it really depends!
Continue with gentle Range of motion exercises such as:(pain-free)
– knee to chest
– knees side to side whilst on back
– pelvic tilts
– Lumbar side bends/rotations
I would also consider looking at this post: Lateral pelvic tilt to see if this relates to you.
Mark
Hi Mark,
I stumbled on this page while searching for ways to fix the right hip hike I have. I’ve had this problem since I have no idea when and it’s annoying: the right hem of my pants tends to be higher than my left and I feel like my right leg is longer. I don’t feel any back pain whatsoever though, just the annoyance that the right side of my pants hikes higher. I have been following these steps and I have a few questions:
1. How many times in a week do I have to do the stretches?
2. What follow-ups should I do if let’s say I do achieve balance with my right QL?
Again thank you for this and I hope more people will be able to find this page of yours.
Hey Ralph,
1. Everyday if you can!
2. If your right QL is over active, try to engage your Left QL by doing a) suit case carries holding with right hand and b) side planks with left side down.
Mark
Ps. check out this post : How to fix a lateral pelvic tilt. (I think you will find it beneficial!)
Hi Mark,
I am eternally grateful for all the information. Your passion is apparent as I read all the details…big thank you? I have a lateral pelvic right hike and a super tight right QL.
I will be doing the stretches on your article dedicated to lateral pelvic tilts (life saving article for me: i have a tendency to drop right shoulder, right calf is thicker….the whole thing) but I plan on also doing these stretches here for the right side only because the pain/discomfort level is increasing due to my tight R. QL….two concerns:
1. Will it be too much as I will be doing extra QL stretches (less quad and glute)…will it affect results?
2. How do I know when my right QL is approaching balance? I fear overstretching R. QL and crunching L. QL?
The relief I got from one session is amazing. Is it best to do daily or on alternate days?
Please keep sharing…I feel so enlightened and in control of my well being. God bless you.
Hello Yasmine,
Thanks for your comment.
In regards to your questions:
1. If your tight right QL is the main issue, you can focus on your QL stretches for now.
2. Your QL will be in balance once your pelvis is no longer tilting :). However, please note for this, you will likely need to address other issues as well.
Check out this post: Lateral pelvic tilt
Mark
Hi Mark –
I’ve had a pretty inflamed QL on my right side due to a right hip tilt (and tightening a car seat strap). I’ve rested it completely for the past two days (after acupuncture and chiropractor had small short-lived improvements in pain). After turning into a back sleeper, the pain is low- but I feel it waiting to flare up.
My question is: when can I start stretching and then when can I start strengthening? This has taken over my physical life and is a big drag.
Thanks for the post!
CJ
Hey CJ,
If the pelvic tilt is causing all of your issues, I would recommend check out this:
Post: How to fix a lateral pelvic tilt
If pain is the major issue at the moment, wait for the inflammation to settle as exercising can sometimes flare it up.
Also – try to identify all those activities in your daily life that you know will flare up the back. Try to either not do them at all, or modify them so that it does not hurt.
Mark
Hi Mark,
Is there a way to know if it your oblique not your QL is tight? If someone has a tight muscle, it is very difficult to tell. Thanks
Hey Binh,
Excellent question!
In the Frontal plane – They generally are all tight together if you are tilted/squashed to one side.
Mark
Could a tight quadratus lumborum be the cause of extreme ache after 3 hours + standing in same spot.
Hi,
Yes, especially if you are tilting/leaning to one side.
Mark
Thanks for the reply Mark, is there any special advantage to the way this guy does his soft tissue release or is a massage ball enough? also what do you think of his stretch?
Hi, Mark so I feel like I have hyperlordosis lower back/kyphosis of thoracic/forward head…but the problem is exercising is difficult because I am off center as I am confident I have a lateral pelvic tilt like in the pic on quadratus lumborum stretches…only I am going opposite way…could have some rotation not sure..side bending left…my head leans left and possibly kind of back…right shoulder is hiked and likes to shrug up a lot…left shoulder lower…my right hip feels higher than left…pain right side particularly suboccipital region… cant fix the forward head because I cant retract properly because I am off center…pulling between the blades is off center… I can work on my abdominal core but it does not completely rid me of pain as I need to address thoracic and head as well but the minute I start trying to work my thoracic or head I cant control my lower ribs flaring particularly right side…it is like the right side is flaring sideways and over to left…what should one do for this? I have tried A LOT…and I work very hard at trying not to compensate at TL junction. I feel like I am missing something or the exercises need a proper sequence…over a 4 yr span I have done deep neck flexors to no avail…I have pulled all kinds of bands for shoulder work…I have worked my core but not anything that would allow one to get loaded or deal with gravity…as I cant progress to more loaded no matter how hard I try as I lose control somewhere in it all…sometimes without my knowledge until I pay for it in pain a few days later….I am pretty confident it is because this lateral tilt is going unaddressed…when sitting sometimes I can feel my left buttock moving laterally to right underneath me…when this happens my torso sidebends left….but simply sliding opposite doesnt work…can you offer any advice about what is going on and what to do to correct this? Working things just from front to back perspective doesnt seem to be working. Thanks a lot
Hey Crystal,
This sounds like you need a bit more specific help.
I’ve got a rough idea as to what your issue may be.
Feel free to contact me on Facebook chat so I can help you out individually there.
Mark
Hi mark
Thanks for the blog i am a hairdresser with a bad posture and i have started to do your stretches.
I think they’re for life so thank you
Karen
Great article,I have been doing stand stretching but the last one I did is giving pain at the inner rib cage.
Hey Slade,
When performing these stretches (… or any exercise for that matter), do not push into any pain.
All you want is a firm pulling sensation on the side that you are stretching.
Mark
Another great post, Mark!
You seem to know EXACTLY what I am looking for.
Thanks Gerard!
Hi Mark
Thank you for the great instruction.
I have always wondered about the benefits of side bends, especially the half moon pose as taught by Bikram. Are the ligaments along the spine over streched? Is it possible that internal organs are damaged on the compressed side?
I do this group of poses but I have noticed some chronic tenderness around the floating ribs on my left side.
Thank You
Kelly
Hi Kelly!
Congrats on first comment on this blog post!
Any variation of side bending stretches will open up one side and close the other.
It is possible to over stretch muscles and ligaments and squash structures on the closing side.
Is your QL tight on the left side? This can cause a pinching pain on the 12th rib.
Mark