# Release THIS Muscle to Fix Your Lower Back Pain Source: https://www.youtube.com/watch?v=IeYDhITrOSg Recap page: https://rapidrecap.app/video/IeYDhITrOSg Generated: 2026-02-09T15:32:36.568+00:00 --- ## 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. ![Screenshot at 00:19: Dr. Rowe introduces the Quadratus Lumborum muscle with an anatomical diagram showing its location in the lower back, highlighting it as the focus for relieving lower back pain.](https://ss.rapidrecap.app/screens/IeYDhITrOSg/00-00-19.jpg) **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. ## Detailed Analysis Dr. Rowe identifies the Quadratus Lumborum (QL) as a frequently overlooked muscle contributing to lower back pain that can radiate to the hip, caused by a blend of weakness and tightness over time. He provides three exercises to address this issue: two stretches for immediate relief and one strengthening exercise for long-lasting results. For the first stretch, the 'Ballerina' (1:04), the patient stands with legs crossed (painful side leg over the other), presses hips toward the painful side to feel a stretch along the hip/lower back, holds for 10 seconds, and repeats 3-5 times. For the second stretch, the seated 'Figure 4' (3:01), the patient sits upright, crosses the painful ankle over the opposite knee, presses the bent knee toward the floor, and leans back to stretch the glutes and hip area, holding for 5 seconds and repeating 5-10 times per side. For strengthening, Dr. Rowe introduces a modified side plank (8:50) where the knees are bent at 90 degrees, and the patient lifts their hips upward for 3-5 seconds, repeating 10 times. He then progresses this to a full side plank with legs straight (10:15), lifting the hips upward for 3-5 seconds. He stresses the importance of performing all movements on both sides to maintain balance and repeating sets 3-5 times for the advanced side plank. ### Introduction to QL Pain - Dr. Michael Rowe introduces the Quadratus Lumborum (QL) as a key muscle causing lower back pain that can radiate to the hip - The cause is a blend of QL weakness and tightness built up over time. ### Standing QL Stretch ('Ballerina') - Start with the painful side's leg crossed over the other, press hips toward the painful side, and lean away from the painful side - Hold for 10 seconds, repeat 3-5 times, always switching sides. ### Seated QL Stretch ('Figure 4') - Sit upright, cross the painful ankle over the opposite knee (figure-four position), press the bent knee toward the floor, and lean back to stretch the hip/glutes - Hold for 5 seconds, repeat 5-10 times per side. ### Modified Side Plank (Strength) - Lie on the side with knees bent at 90 degrees, support body on forearm, and lift hips toward the ceiling, engaging the QL and glutes - Hold for 3-5 seconds, repeat 10 times. ### Full Side Plank (Advanced Strength) - Progress by straightening both legs while maintaining a straight line from ankles to shoulders, lifting hips upward - Hold for 3-5 seconds. ### Closing Remarks - Always perform exercises on both sides to maintain balance - Encourage users to like, subscribe, and ask questions. ![Screenshot at 00:19: Dr. Rowe introduces the Quadratus Lumborum muscle with an anatomical diagram showing its location in the lower back, highlighting it as the focus for relieving lower back pain.](https://ss.rapidrecap.app/screens/IeYDhITrOSg/00-00-19.jpg) ![Screenshot at 00:54: Demonstration of the standing QL stretch, nicknamed the 'Ballerina', involving crossing legs and leaning away from the painful hip.](https://ss.rapidrecap.app/screens/IeYDhITrOSg/00-00-54.jpg) ![Screenshot at 03:01: Demonstration of the seated figure-four stretch, showing the leg position and forward lean to target the QL and glutes.](https://ss.rapidrecap.app/screens/IeYDhITrOSg/00-03-01.jpg) ![Screenshot at 06:46: Introduction of strength exercises, showing the starting position for the modified side plank with a yoga block used for reference in a later exercise.](https://ss.rapidrecap.app/screens/IeYDhITrOSg/00-06-46.jpg) ![Screenshot at 08:46: Demonstration of the modified side plank exercise with knees bent, focusing on lifting the hips upward to activate the QL.](https://ss.rapidrecap.app/screens/IeYDhITrOSg/00-08-46.jpg)