HIP FLEXOR

Quadratus Lumborum Stretch

Quadratus Lumborum Stretches For Back Tightness

The quadratus lumborum stretch targets your deep core stabilizer muscles (the ql stretch) that connect your ribs to your pelvis. Often called the “hidden culprit” of lower back pain, tight QL muscles can make bending, twisting, or even standing painful. This stretch is a game-changer for desk workers, athletes, and anyone with persistent lower-back tension.

💪 Key Benefits of QL Stretch

✅ Relieves Lower Back Pain – Eases tension from sitting, standing, or poor posture.

✅ Improves Flexibility – Enhances side-bending and rotational mobility for daily movements.

✅ Supports Core Stability – Helps maintain better posture and spinal alignment.

✅ Reduces Stiffness – Perfect after long flights, workouts, or hours at a desk.

✅ Promotes Relaxation – A gentle yet effective way to release deep tension.

Quadratus Lumborum Stretches

QL Stretch

Quadratus Lumborum Stretches

Standing Quadratus Lumborum Stretch 

Standing Quadratus Lumborum Stretch

This stretch targets the deep side muscles of your lower back, offering quick relief from stiffness or tension. Simply lean sideways while keeping your hips stable for an effective release.

Seated Quadratus Lumborum Stretch

Seated Quadratus Lumborum Stretch

Perfect for office workers, this seated stretch helps ease lower back tightness without leaving your chair. Gently bend sideways while holding your seat for support and stability.

How To Do The Quadratus Lumborum Stretch 🔄

1️⃣ Standing Quadratus Lumborum Stretch (Best for Quick Relief)

  • Stand tall with feet hip-width apart.
  • Raise one arm overhead and lean sideways to the opposite side (like reaching for a high shelf).
  • Hold for 20-30 seconds, feeling a stretch along your waist and lower back.
  • Switch sides and repeat.

Modifications:

  • Beginner: Place one hand on your hip for balance.
  • Advanced: Add a slight forward lean to deepen the stretch.

2️⃣ Seated Quadratus Lumborum Stretch (Great for Desk Breaks)

  • Sit upright in a chair, feet flat on the floor.
  • Reach one arm overhead and lean sideways, keeping hips grounded.
  • Hold 20-30 seconds, then switch sides.

Quick Reference Table

Muscles Worked

Difficulty Level

Quadratus Lumborum (QL)

Beginner to Intermediate

Obliques, Lower Back

Adjustable Intensity

Safety Tricks 🛡️

🔹 Engage Your Core – Prevents over-arching the lower back.

🔹 Move Slowly – Avoid jerky movements to protect your spine.

🔹 Breathe Deeply – Helps release tension for better flexibility.

❌ Avoid These Mistakes

❌ Overarching the Back – Keep ribs slightly tucked to avoid strain.

❌ Holding Breath – Reduces the stretch’s effectiveness.

❌ Rushing the Stretch – Slow, controlled movements work best.

❌ Ignoring Both Sides – Always stretch evenly to prevent imbalances.

Quick Tip:

Whether you need a standing quadratus lumborum stretch for quick relief or a seated quadratus lumborum stretch for a desk break, these moves help boost flexibility and ease tension quickly. Add them to your daily routine for a happier, more mobile lower back!