Release THIS Muscle to Fix Your Lower Back Pain

Quick Overview

To fix lower back pain stemming from the Quadratus Lumborum (QL) muscle, Dr. Rowe demonstrates three exercises: a standing hip hike stretch, a seated figure-four stretch with a lean, and a modified side plank with leg raises, all designed to release tightness and strengthen the QL for quick and long-lasting relief.

Key Points: The Quadratus Lumborum (QL) muscle, often overlooked, is a key contributor to lower back pain that can radiate toward the hip. The first exercise is a standing stretch ('Ballerina') where the patient crosses the painful side's leg over the other, presses hips toward the painful side, and leans away, holding for 10 seconds. The second exercise is a seated stretch ('Figure 4') performed by crossing the painful side's ankle over the opposite knee, pressing the bent knee down, and leaning back to stretch the hip and glutes. The third exercise is a strength exercise: a modified side plank with knees bent at 90 degrees, where the patient lifts their hips upward, engaging the QL, holding for 3-5 seconds, and repeating 10 times per side. For a more advanced version of the side plank, the patient extends both legs straight, maintaining a straight line from ankles to shoulders, and lifts the hips for 3-5 seconds, repeating 3-5 sets. The recommended frequency for the stretching exercises is to repeat 3-5 times (for the standing stretch) or 5-10 times (for the seated stretch), ensuring to switch sides for balance. The final strength exercise demonstrated is a full side plank (legs straight) performed for 3-5 second holds.

Context: Dr. Michael Rowe from SpineCare in St. Joseph, Michigan, presents targeted exercises to relieve lower back pain caused by tightness or weakness in the Quadratus Lumborum (QL) muscle, which connects the bottom of the ribs to the top of the pelvis. He explains that tightness and weakness in this often-overlooked muscle can cause pain that travels toward the hip, and offers a progression of stretching and strengthening movements to address this issue.