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Are you dealing with one-sided lower back pain that makes it difficult to bend, twist, or lift? The quadratus lumborum (QL) muscle could be the culprit. In this video, Dr. Grant Elliott will guide you through 5 targeted exercises to relieve pain and strengthen the quadratus lumborum for long-term back health.
The quadratus lumborum is a deep muscle in the lower back that plays a key role in spine stability, posture, and movement. When it becomes tight or weak, it can lead to significant discomfort, especially on one side of the back. This video covers everything you need to know about the QL, from common symptoms to exercises that provide immediate relief and improve function.
What You’ll Learn in This Episode:* 5 Effective Exercises for QL Relief – Get step-by-step instructions on how to strengthen and stretch your QL muscle.* Why Stretching Alone Doesn’t Work – Learn why many people experience temporary relief and how strengthening the QL can provide lasting results.* How to Prevent Recurrent Back Pain – Find out how to bulletproof your lower back and avoid pain flare-ups.* Modifications for Every Fitness Level – Whether you're a beginner or more advanced, these exercises can be done safely at your level.If you're tired of dealing with that nagging back pain, it's time to address the root cause. These exercises will help you find relief, improve mobility, and strengthen your back for better posture and stability.
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📝 Want personalized help with your back pain? Text me “PAIN” to 317-751-9509 for a tailored plan to fix your back pain and prevent it from coming back.💬 Leave a comment if you found this video helpful or if you have any questions about back pain! TIMESTAMPS:
0:00 – Introduction: What Is Quadratus Lumborum (QL) and How It Affects Your Back
1:45 – Exercise #1: Overhead TRX Band Strengthening for the QL
2:35 – Exercise #2: Isometric Hold for QL Activation
3:01 – Exercise #3: Band Lateral Walks to Target the QL
4:05 – Exercise #4: Side Plank Variations for Strengthening the QL
5:30 -- What else could be causing your QL pain if these don't work?
7:00 – The Exercise to do if the 4 strength exercises don't work
8:00 -- How to determine which approach to take for your QL pain
8:30 – How to stay pain-free for life
