Low back pain is a common condition that has a number of potential causes. This can be due to the joints of the spine or the muscles that surround it. Aside from acute injuries, pain in the low back is oftentimes the result of prolonged postural demands that exceed the body’s ability to sustain. In these cases, it is common to see tightness and tenderness of the quadratus lumborum or “QL”.
What is the Quadratus Lumborum (QL)?
This low back muscle runs from the top of the pelvis to the twelfth (lowest) rib and attaches to lumbar vertebrae L1-4. When contracted on one side, this muscle can perform hiking of the hip. You can imagine, if you are sitting at a desk for work and tilted slightly to one side, that this muscle can become tight from this type of prolonged positioning. This often presents as one sided low back pain and tightness. Thankfully, this muscle can be stretched with no equipment and can dramatically help manage back pain.
Stretching the QL
Similar to other muscle groups, this can be targeted in multiple ways. This post will discuss two of the more common ways to approach stretching a tight quadratus lumborum.
Standing:
We ultimately want to bend away from the side of tightness. So, in this example, we will describe stretching of the left side. To perform this stretch in a standing position, first position yourself in a doorway. Cross your left foot behind your right and reach your arms to the right to grab onto the doorframe. Then shift your hips to the left to achieve a stretch in the left low back.
Supine:
This muscle can also be targeted while lying on your back. Start with your knees bent and feet flat on the floor. Then, cross your right leg over the left, and rotate the hips to the right while keeping your shoulders on the floor. This should achieve a stretch in the left low back.
Physical Therapy & Low Back Pain
If you have been experiencing low back pain, physical therapy can help provide relief. A physical therapist will perform an evaluation to identify limitations specific to you and construct a tailored program to improve strength and mobility and reduce pain. Call Respire Physical Therapy at 703-671-1871 or click here to request an initial evaluation with a physical therapist to improve your pain and overall function! 
Tags: arlingtonva, alexandriava, fallschurchva, ptworks, Physical Therapy, Respire Physical Therapy, pain free living, physical therapist, pt education, movement is medicine, Low Back Pain, quadratus lumborum, choosept
