Anyone know how to stretch the QL muscle?

[mrsmel]

I got a massage last Sunday and told the therapist that the more I exercise the more my lower back hurts. She suspected it was my QL muscle being too tight and I think she's right.

So, she massaged it and that helped a lot, but I'd like to know how to stretch it on my own so I don't end up with so much lower back pain. Does anyone here know how to stretch that particlar muscle?

TIA
anne

 

[Gayle]

Hi Anne,

What's the exact name of the QL muscle? I deal with lower back pain from time to time and have found that yoga does a pretty good job of stertching it out. I particularly like the moves that do forward bends.

Hope this helps.

 

[Imafitnessfreak]

I am not sure which muscle you are speaking of either but I do need to tend to my lower back frequently due to an injury when I was a youngin'...

Anyway, I'm gonna try! Stand or sit, feet flat on floor. Clasp hands behind knees (or grab wrist behind knees) and gently and SLOWLY round up through the back. This stretches out my whole back and feels so good!

Another...sit on floor, legs straight out in front and fold forward for a hamstring stretch. Taking care of the hamstrings helps take care of the lower back.

 

[pixie9]

The QL is the quadratus lumborum muscle.
It is difficult to stretch independently of the other back muscles, but if you want to try, you should lean away from the one side you want to stretch, like bending to the opposite side.
If you're having low back pain, my husband the Physical Therapist says it is rarely attributable to one particular muscle.
Good luck!
Carolyn.

 

[mrsmel]

Thanks for the replies! I'll try your suggestions. I try to do yoga once a week and that gives me a lot of relief, but I don't always have time for it.

 

[Kit_]

Also if you got a stability ball, you can help stretch that muscle by laying on top of the ball and then taking on hand and reaching toward your knee or ankle. Depending on the size of the ball and the size of you, you may need to use the other hand to steady the ball. Another way, is to do twists in the pool.

Kit

 

[mrsmel]

Thanks, everybody.

Kit, what twists should I do in the pool? I have a stability ball, but never thought to stretch out over it and stretch to the side. I'll try that tonight.

 

[Maximus]

I have a GF who's a PT, I just called & asked........she said lie on your back & bend your knee slightly (the knee on the side that's bothering you), then pull the knee across your body & down. If that makes sense.

 

[Kit_]

The twists in the pool:

1. Put your hands on the steps, and let your lower body kind of float but still be submerged in teh water, then bend knees in and twist to one side, then twist to another. You can keep you heels on the floor or the pool if you like or try to do it supended in water.

2. Stand in lower-chest deep water or a tad bit higher, and then with left hand reach backwards and a bit to the right like your trying to reach for something behind you, don't slouch your back but keep it stright, look behind you if you can and relax, kind of float in the water for a moment then do it to the other side. The light water resistance helps with stretching and can be a bit more relaxing so you get a better stretch. Also this stretch will stretch more of the top of the muscle where one will stretch the lower part of the muscle more. The muscle is competely stretched both time, it's just one pulls one way, and the other the other way.

Kit