What is Quadratus Lumborum Pain? And Best Exercises to heal it

What is Quadratus Lumborum Pain? And Best Exercises to heal it

Do you feel like your back is in spasms after a long drive or a long sitting?

After sitting for a long time, if you might feel a sharp pain in your lower back then it is a big concern. This can be a sign of quadratus Lumborum pain. And a professional Deep Tissue Massage in Stockport practitioner can help you treat and lessen the pain.

In this blog, we will discuss the quadratus Lumborum pain and a few of the effective exercises and stretches you must consider.

What is Quadratus Lumborum Pain?

Quadratus lumborum (QL), is a large muscle which locates on the posterior (backside) side of the trunk, abdominal wall. The Quadratus lumborum muscle can be found laterally on either side of the spine. It attaches to both the 12th and transverse processes of the lumbar spine and the iliac crown.

The iliac, which is a long, curving bone that forms part of the bony pelvis, is the main anchor for the quadratus lumborum. And the quadratus lumborum is helpful to bend or extend forward and backward.

4 Quadratus Lumborum Stretches for Relaxing Your Spine

The deep core muscle, the quadratus lumborum (QL) is a flat muscle in your back that runs from the top of your pelvis and moves down to your lowest vertebrae.

The Quadratus Lumborum helps in supporting and maintaining a good posture. It stabilizes your spine when you bend sideways, forward, or backward.

You can increase the flexibility of Quadratus Lumborum muscle and prevent future aches by bringing the below explained stretches in your exercise routine.

1) Side Stretch

How to perform:

  • Stand straight up, lift your arms high overhead and connect your fingers.
  • As you move to the right, press into your feet and legs. The stretch will be felt from your hips to your fingertips.
  • Keep your chin down and look towards the floor.
  • This position can be held for up to 30 seconds
  • Continue on the left side.
  • Repeat the process 2-4 times each side.

For a deeper stretch, you can hold your wrist in one hand and the opposite hand in the other. You can also cross your legs to deepen the stretch.

2) Triangle Pose

How to perform:

  • Stand with your feet slightly wider than your hips, keep your right toes in front and your left toes at an angle.
  • Place your one palm on the floor and raise your other arm until they are parallel to the ground.
  • As you move your right hand forward, hinge on your right hip.
  • Now hold and lower your right arm to your right leg.
  • Your left hand should be placed on your hip, or extended towards the ceiling.
  • To look in any direction, turn your head.
  • Engage your core and lower back muscles to lengthen your spine.
  • This position can be held for up to one minute
  • Repeat the process on the opposite side.

3) Pelvic Tilt

How to perform:

  • Keep your palms on your stomach, with your knees bent.
  • Try to relax your upper body and gently tuck it towards your chin.
  • Press your small back against the floor with your core.
  • For 5 seconds, hold the position.
  • Take a deep breath and relax for 5 seconds.
  • Repeat the process 8-15 times.

4) Spinal Twist

How to perform:

  • Place your head on the back, with your upper body relaxed.
  • Keep your chin in towards your chest.
  • Bring your feet towards your hips by bending your knees.
  • Keep your upper body steady as you gently drop your knees to your right.
  • Rest your knees on a cushion if they don’t touch the ground.
  • For 20-30 seconds, hold the position.
  • Continue to do the same thing on the other side.

Placing a flat cushion underneath your head can provide additional support. For added comfort, you can place a pillow or block between your knees.

You can perform these exercises and stretch to make your life easier. These stretches are indeed effective and can bring flexibility in your muscles.


We hope this blog will help you understand more about your quadratus lumborum pain and how you can heal it. If you are going through a severe discomfort, then you can surely reach out to our Chronic Pain Specialists.

At CT Clinic, our professional can effortlessly help you increase your quadratus lumborum’s mobility. For the best healing you can also book an appointment for our best COPA therapy.

Get our best physiotherapy assistance from our practitioners by booking an appointment at (+44) 0161 4597 034 now!