Quadratus Lumborum Stretch- Stretches, Prevention Tips, And More!
There are several types of quadratus lumborum stretch you can attempt to prevent lower back pain. A simple stretch can be pretty useful to relieve back pain and reduce the chances of spasms or injury.
Quadratus lumborum pain includes distress in your muscle that is found deep in your lower back on either side of the spine. The quadratus lumborum muscle begins at your pelvis and runs up to your lowest rib. It plays a vital role in stabilizing your pelvis when a person is standing or upright.
It also enables support of the core of your body while breathing. The quadratus lumborum muscle is among the primary origins of lower back pain.
Working some Quadratus Lumborum stretches into your fitness regime can enhance flexibility in the back and alleviate old aches and discomforts while helping control new ones.
Here are different quadratus lumborum stretch steps to alleviate lower back pain to a great extent. Before we proceed with the stretches, let’s see symptoms, causes, and more information on the quadratus lumborum stretch.
Causes Of Quadratus Lumborum Pain
There are several possible causes of quadratus lumborum pain for which quadratus lumborum stretch is helpful, including:
1. Sitting for too long
Sitting for a prolonged time leads to continuous compacting or tightening of your quadratus lumborum muscles. The continuous contraction will cause muscle fatigue. If the flow of blood to your muscle is reduced, it can grow rigid and painful.
2. Poor posture
Poor stance when sitting or standing can put added stress on your quadratus lumborum muscle and cause pain. Leaning to one side, reclining, or sitting without support can force your muscle to grow painful and tight.
3. Weak muscles
If muscles encircling your quadratus lumborum are vulnerable, it can force nearby muscles to work more than required.
When surrounding muscles in your pelvic and back area are weak, your quadratus lumborum muscle has to work more in order to sustain the body. Ultimately, the quadratus lumborum muscles might become tense and overworked. That causes pain and stiffness needing a good quadratus lumborum stretch.
4. Unequal leg length
Varying leg length might exert more strain on different muscles in your body, including your quadratus lumborum. If your leg is shorter than the other leg, the pelvis might be positioned higher on one side of your longer leg.
The tilting of your pelvis might likewise cause a shortening of your quadratus lumborum muscle, which can weaken the muscle.
Like other muscles, the quadratus lumborum muscles can also be hurt. Injury to the muscle from any accident or sports injury can cause quadratus lumborum pain.
Standard everyday exercises done incorrectly can furthermore lead to trauma. For example, uncomfortable or incorrect lifting of weighty objects can weaken the quadratus lumborum.
Quadratus Lumborum Stretch
1. Gate Pose
- Starting from a kneeling posture, raise the right leg to your side with the toes facing ahead or towards the right.
- Tilt yourself to the right, placing the right hand along the leg.
- Stretch your left arm up and over, going toward the right.
- Stretch through the left fingertips and move your left ribs up facing the ceiling.
- Remain in this position for nearly 1 minute.
- Perform the same on the opposite side.
2. Side stretch
- Starting from an upright posture, raise the arms overhead and intertwine your fingers.
- Push into the legs and feet as you lean to the right. You should feel a stretch from the hips to the fingers.
- Tuck in your chin and look down toward the ground.
- Remain in this position for about 30 seconds.
- Perform the same on the left side.
- Perform this quadratus lumborum stretch 2–4 times on either side.
Hold your wrist with the other hand as you extend or cross your leg in front of the other leg to aggravate the quadratus lumborum stretch.
3. Triangle pose
- Stand keeping your feet broader than the hips, the right toes should face forward, and the left toes must face out at a slight angle.
- Lift your arms, so they are parallel to the ground, keeping your palms facing down towards the mat.
- Hinge at the right hip as you stretch the right fingers forward.
- Pause at this position, and then decline the right hand to the right leg.
- Place the left hand on the hip or stretch it up facing the ceiling such that your palm face is away from the body.
- Rotate your head to glance in any direction.
- Extend the spine as you lower back muscles and engage the core.
- Hold the posture for about 1 minute.
- Do the same on the other side.
4. Twisted triangle pose
- Stand keeping your feet broader than the hips, the right toes must face forward, and the left toes must be out at a slight angle.
- Keep the hips facing ahead.
- Lift the arms, so they’re now parallel to the ground, with the palms facing the ground.
- Tuck halfway forward, remaining in the position when the torso is parallel to the ground.
- Lower the left hand to the right leg, the floor, or a block.
- Lift the right arm directly up, turning the palm away from the body.
- Stare down at the ground, to the side, or upward at the extended hand.
- Keep this position for about 1 minute.
- Do the same on the left side as well.
5. Extended side angle pose
- Stand keeping your feet broad. The right toes must face forward, and the left toes are out slightly.
- Bend the right knee forward, so it is past your ankle.
- Lift the arms such that they’re now parallel to the ground.
- Curve at the hips, getting your right hand down to the ground in front of the calf.
- Stretch your left arm upward and forward with the palm facing the ground.
- Pull your belly to the spine and crease your chin towards the chest.
- Remain in this posture for up to 1 minute.
- Do the same on the other side.
6. Pelvic tilt
- Lay down on your back, keeping the knees curved and your feet in toward the hips.
- Unwind your upper body and fold your chin in barely.
- Engage the core as you push the small of the back into the ground.
- Keep this position for up to 5 seconds. Rest for a few breaths.
- Keep doing to complete 8–15 reps.
7. Knee rolls
- Lie on the back, keeping your upper body loose, and the chin tucked in facing your chest.
- Curve your knees and bring the feet in, reaching your hips.
- Slowly drop the knees to the right, maintaining your upper body stable. If the knees do not brush the floor, relax them on a pillow or cushion.
- On your next breath, get back to your starting position.
- Drop the knees to the left side. This finishes one rep.
- Do 2–3 sets, each having 8–10 reps.
For more support during this quadratus lumborum stretch, use a flat cushion underneath your head. You can likewise place a block or cushion between the knees for ease.
8. Child’s pose
This relaxing pose aids relieve pain and stress. For this quadratus lumborum stretch, follow the steps given:
- Start on the hands and knees, keeping your big toes brushing and your knees scarcely broader than hip-width.
- Sink your buttocks to the heels and stretch your arms plainly out in front.
- Obtain your attention to the lower back, concentrating on relaxing it.
- Remain in this posture for nearly 5 minutes or as much as you feel comfortable.
Slowly walk your hands to your right to heighten the stretch, falling deeper into the hips. Then get back to the center or starting position and walk your hands towards the left side.
You can put a cushion underneath your forehead, thighs, or chest for added comfort.
9. Revolved Head-to-knee pose
- Starting from a seated posture, stretch the right leg and get the left heel in facing your groin.
- Turn towards the right, keeping the right elbow on the leg, a cushion, or the ground with the palm facing upward.
- Stretch the left arm up facing the ceiling and get it down, reaching the right foot.
- Tuck the chin in facing your chest and stare up toward the roof.
- Keep this pose for nearly 1 minute.
- Do the same on your side.
Sit on the edge of any balanced cushion or tucked blanket to heighten the stretch.
10. Knee-to-chest stretch
- Lie on the back, keeping both feet flat on the ground.
- Slowly bring the knees in toward the chest.
- Encircle the arms around the legs.
- Grab your opposite wrists or elbows using your hands. If you cannot reach it, try using a strap or holding the backs of the thighs.
- Tuck in the chin scarcely to extend the back of the neck.
- Remain in this position for about 1 minute.
- Rest for a few breaths.
- Keep doing 2–3 times.
For more ease, do this quadratus lumborum stretch one leg at a time. Stretch the other leg, bend the knee, and set your foot flat on the ground.
Additional options to relieve quadratus lumborum pain
Other than a quadratus lumborum stretch, you can try the following to relieve quadratus lumborum muscle pain:
Drugs like muscle relaxants and pain-relieving medication might help reduce quadratus lumborum discomfort. Some pain medicines can have severe effects, such as sleepiness, dry mouth, and exhaustion, and must only be taken as prescribed by your healthcare provider.
2. Trigger point injections
A trigger point injection includes distributing medicine directly into your trigger point to reduce tenderness. The injection might be an anesthetic, which dulls the area. In a few cases, a steroid is insinuated to reduce inflammation. Trigger point injections might be helpful to decrease quadratus lumborum pain and muscle spasms.
3. Massage therapy
Massage therapy can be helpful to minister quadratus lumborum pain. Massage might decrease muscle tightness and improve blood flow to the area that pains.
4. Heat or ice
Spreading ice to the place might reduce inflammation, and heat might improve blood flow and decrease pain. A person can alternate between ice and heat packs to relieve back pain. A warm bath can be helpful too.
Safety tips when doing quadratus lumborum stretch
Try forming a stretching routine gently and gradually. When you start these stretches, you might encounter some pain, but it must decrease within a few weeks. Be cautious doing these stretches if you have a medical necessity that movement may impact you.
Prevent doing forward bends if you are having low back pain. Rather, opt for stretches that could be performed while lying on the back. This posture is less stressful on the back and can assist in alleviating pain and preventing injury.
Following a few simple steps might limit pain or help decrease discomfort if the pain grows. Steps an individual can try to deal with the pain they experience:
- rehearsing good posture when standing and sitting
- utilizing a lumbar support pillow while sitting
- lifting things bending at your knees, not your waist
- preserving a healthy weight
- taking regular breaks when posing to avoid stiffness
- dodging sleeping on one side only.