This blog post offers 15 different ways to stretch a tight Quadratus Lumborum.

The Quadratus Lumborum (or QL for short) is a muscle that is located on both sides of the Lumbar spine between the bottom of 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!)

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How To Stretch Quadratus lumborum

READ THIS:

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Release

To make the suggested 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 30-60 seconds each side.

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stretches

I have divided these stretches into 3 different levels of intensity:

• Light
• Moderate
• Strong

(Note: If you have lower back pain, start on the light stretches and progress as appropriate.)

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 and lower back completely relaxed.
• Gently hug your knees towards your chest.
• Hold for 30-60 seconds.

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 30-60 seconds.

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 sided 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 30-60 seconds.
• 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 sided 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 30-60 seconds.
• Repeat on other side. (If Required)

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 30-60 seconds.
• 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 30-60 seconds.
• 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 sided 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 30-60 seconds.
• 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 30-60 seconds.
• Repeat on other side. (If Required)

9. Side Bend (with wide stance)

(Target Area: Upper Quadratus Lumborum)

The following instructions are used to described how to stretch the Right sided 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.
• Aim to feel a stretch on the right side of the lower back.
• Hold for 30-60 seconds.
• Repeat on other side. (If Required)

Strong Stretch

10. Standing Side Bend (With Weight)

(Target Area: Upper and Lower Quadratus Lumborum)

Instructions:

• Stand up right.
• Hold onto an appropriate amount of weight in the hand that is on the opposite side that you would like to stretch.
• Tilt your torso towards the side the weight is being held.
• Allow the weight of pull your torso towards the side.
• Aim to relax your lower back completely.
• Hold for 30 seconds.
• Repeat on other side. (If Required)

11. Pelvic Side Tilt

(Target Area: Lower Quadratus Lumborum)

(The following instructions are used to described how to stretch the Left sided QL. To stretch the right QL, following the instructions using the opposite side mentioned.)

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 30-60 seconds.
• Repeat on other side. (If Required)

12. 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 30-60 seconds.
• Repeat on other side. (If Required)

13. Seated Quadratus Lumborum Stretch

(Target Area: Lower Quadratus Lumborum)

The following instructions are used to described how to stretch the Right sided QL.

Instructions:

• Sit on the right-side edge of a chair.
• The right hip should be slightly 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 30-60 seconds.
• Repeat on other side. (If Required)

14. 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 30-60 seconds.
• Repeat on other side. (If Required)

15. Forward Wall Lean

(Target Area: Lower Quadratus Lumborum)

Instructions:

• Stand with your back facing a wall.
• Have your feet a step away from the base of the wall.
• Lean the back of your pelvis onto the wall.
• Tuck your tail bone underneath.
• Keep your pelvis completely locked into position on the wall. Do not let it move during this stretch.
• Reach the arm (on the same side that you are stretching) towards the foot on the opposite side.
• Completely relax your lower back.
• Aim to feel a stretch on the side of your lower back.
• Hold for 30-60 seconds.
• Repeat on the other side. (If Required)
• Progression:
  • Hold onto an appropriate amount of weight in your hand.

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What Causes A 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:

Anterior Pelvic Tilt 

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

Lumbar Scoliosis

Scoliosis involves the presence of a lateral curvature (side bending) in the lower back.

A tight QL may be associated with this type of posture.

Want exercises to address Scoliosis?

See Post: Scoliosis Exercises

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

Side Lie Sleeping Position

Habitually sleeping on one side may predispose the QL on the upper side to tightness.

To address this – consider placing a small pillow in the waist region on the side that is closest to the bed.

Alternatively, you can also try to sleep on your back.

For more information on sleeping position:

See Post: Sleeping Position

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Conclusion

By now, you should have 15 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!

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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 and/or implementing any recommendation. For More Information: Medical Disclaimer.